So to begin,
Sit comfortably,
And if it feels okay for you,
Gently close your eyes.
Allow your breath to settle into a natural rhythm.
And before we begin,
Notice the part of you that wants this to work.
And notice the part that hopes that something will change.
And see if you can let that soften.
And now choose an emotion that's been active in your life recently.
Not the biggest trauma,
Just something real.
And invite it in.
Let it gather in your body.
Where does it collect?
What shape does it form?
Is it compact or scattered or wide?
Allow your awareness to trace the outline of it.
Where does the outline of the emotion stop?
And where does the neutral body begin?
And now go to the densest part.
So right to the core.
And stay there.
Does it intensify when observed or soften?
Is it layered,
Like there's something underneath it?
If this emotion had weight,
How heavy would it be?
If it had speed,
How fast would it be?
And now gently breathe into the center,
Not to fix it,
Just to stay with it.
Notice if your mind tries to escape and just bring it back,
Back to the sensation.
What is this emotion made of?
Pressure,
Contraction,
Electricity or heat?
Does it want something,
Attention,
Distance,
Expression?
And now let it dissolve for a moment.
Take a breath and invite it back again.
This time let it move if it wants to.
If it shifts location,
Follow it.
If it grows,
Allow it.
If it shrinks,
Notice that too.
And now ask,
What happens if I don't resist you?
And then,
What happens if I push you away?
Comparing the two,
Allowing or pushing away,
Which creates more tension?
Now imagine this emotion is not a problem,
It's a signal.
What might it be signaling?
And stay curious.
And for the final minute,
Dropping all questions,
Just sit with it,
No analysis,
Just presence.
And slowly let the feeling settle in its own time.
Perhaps take a few deeper breaths.
And when you're ready,
In your own time,
Gently open your eyes.
The skill isn't making emotions disappear,
It's building the capacity to stay.
