It's common to tighten around your discomfort.
You tense the body when you're struggling,
Trying to rid yourself of unpleasantness.
Instead of tightening,
You can make room for the pain.
Welcoming it in and meeting it with a caring presence,
You have the power to retrain the mind.
This helps you build a non-reactive awareness.
Rather than being controlled by every challenging situation,
You can notice it,
Allow it to be present,
And move forward.
For today's practice,
Find a comfortable position.
You might try this exercise sitting or lying down.
Wherever you land,
Give yourself a few minutes to settle.
Inhale.
Breathe deeply,
Allowing the mind and body to relax with each exhale.
Without ignoring the unpleasantness,
Invite in calmness.
Pay attention to the pain you are experiencing,
Whether that's physical or emotional pain.
But don't allow yourself to fall into the story.
But rather,
Allow yourself to recognize how the body and mind feel right now.
Ask if it's sadness,
Fear,
Frustration,
Or disappointment.
Notice the general tone and experience you are feeling.
Begin making space for that emotion by offering a few phrases of compassion.
Remember your intention to care for the pain rather than push it away.
Offer yourself these phrases to the pain or difficulty.
You are welcome here.
There is space for you.
May I welcome you with compassion.
You are welcome here.
There is space for you.
May I welcome you with compassion.
You are welcome here.
There is space for you.
May I welcome you with compassion.
Continue to allow yourself to connect with your intention to tend to the experience with an open and caring heart.
You are welcome here.
There is space for you.
May I welcome you with compassion.
Recognize how the mind and the body feel right now.
Pay attention to whatever you are experiencing in this moment.
Breathe deeply,
Allowing the mind and body to relax with each exhale.
Without ignoring or trying to push away any unpleasantness,
Invite in calmness.
You are welcome here.
There is space for you.
You are welcome here.
There is space for you.
You are welcome here.
There is space for you.
You are welcome here.
There is space for you.
There is space for you.
There is space for you.
There is space for you.
There is space for you.
There is space for you.
There is space for you.
