Let's begin by getting comfortable,
Taking some time to allow your body to settle and you can close your eyes if that feels okay for you.
Take a nice long slow breath in and an even longer breath out.
And notice as you begin to settle if there's any subtle resistance to being here.
Notice if something in you would rather be distracted and just observe that.
Now I'd like you to bring to mind a feeling that you tend to avoid.
It could be anxiety,
Shame,
Anger,
Loneliness,
Fear.
Choose one.
You can access it through memory or by imagining a situation that triggers it or by simply inviting it.
Let the feeling begin to form in your body.
Don't analyze it,
Just notice it.
Where does it first appear?
Is it in the chest,
Stomach,
The throat,
The face?
Let yourself move your attention toward it.
Where is the outer boundary of this feeling?
If you were to map its edges,
Where would they be?
And now move toward the center.
Where is the most concentrated point?
Is it sharp,
Heavy,
Light?
Does it move or pulse or swirl or does it sit still?
Really let yourself get curious.
And what happens if you lean one inch closer to it?
And one inch closer again.
Take a slow breath.
And let the feeling soften for a moment.
Let it fade if it wants to.
Pause.
And now invite it back again.
And this time notice its temperature.
Is it warm,
Cold,
Neutral?
Does the temperature shift at the center?
Is it solid like a rock or mist-like or something in between?
What is the texture of it?
Smooth?
Spacious?
If this feeling had a sound,
What would it be?
High-pitched or low or silent?
And now ask silently,
What are you trying to protect?
No need to answer verbally,
Just notice what arises.
Take another breath and let the emotion rest again.
And now for the final round,
Invite it fully.
Let it be.
Let it be as strong as it wants to be.
Instead of trying to manage it,
Let it expand.
Now imagine this emotion is sitting across from you.
How does it look?
How old does it feel?
Is it tired?
Is it intense?
Is it misunderstood?
And now gently say internally,
You're allowed to be here.
Notice what changes.
Now say,
What do you need?
And simply listen.
Notice what happens if you soften your body around it rather than brace.
What happens if you place a hand where you feel it?
What happens if you completely stop trying to change it?
Take one more slow breath.
And notice without forcing,
Has anything shifted?
When you're ready,
In your own time,
Gently open your eyes.
And the practice is simple.
Return,
Feel,
Inquire,
Without agenda.
And that's where emotional capacity grows.
