Beginning to connect to your breath,
Taking a breath in,
Letting it fall all the way down,
Down,
Down your body like a stone in water and taking a breath in.
Call to mind now a recent time where you felt you were people pleasing.
Perhaps it was a recent time when you felt like you needed somebody to like you,
Or there was a point of tension,
Or maybe you just felt like you had to smile when you really
didn't want to.
And as you do,
Call to mind what happened in your body.
So just notice the scene
and taking a breath in,
Letting it drop down your whole body.
Just notice what's happening
right now as you're remembering.
Where are you feeling it?
Taking a moment now just to acknowledge that feeling,
Putting a hand over that spot,
The part of us that responded strongly to the idea of being disliked.
So go ahead now and move towards the awareness,
The sensation
of it.
With your hand over it,
Just noticing how that feels,
The support of your hand on that part
of your body.
And on your next breath,
Breathing in and letting your breath drop down,
Down,
Down.
Touch that space with your breath.
And as you're there with this spot,
Just ask it gently.
If you had a sound,
What sound would you make?
And on the next exhale,
Make that sound.
It might sound like a frustration,
Or grunt,
Or a sadness,
A sad sound.
Whatever that space really felt for having to break its boundaries with people-pleasing,
Just let it express itself.
It doesn't have to have a story or make sense.
And if nothing's coming out,
Just send a quiet hum to that spot,
A soothing,
I know that was tough.
I know you didn't want to do that.
And I'm here with you now.
I understand you.
And as you're tuning into that spot again,
Just check in and ask,
What do you need for me?
What did you need in that moment that you didn't get?
And what do you need from me right now in
this moment?
Just noticing what comes up.
You might just need your hand over it.
You might
just need more breath.
You might need some acknowledgement,
Or you might need to say
something.
Just noticing.
Everything is right,
Just noticing.
And now taking a moment to say
what you'd like to say to this part of you,
This part that was scared,
Being disliked,
That just repeated a pattern that it was used to.
What does it need to hear?
Is there any compassion or understanding that
might be helpful right now?
We know you tried your best.
We know you tried your best.
We know you tried your best
to do what was needed to feel comfortable and safe in the moment.
And now this part that you've been in touch with,
Just let it be for a moment.
And go back in your mind to that same memory,
That original memory that you had
of that time where you felt this tension or that someone didn't like you.
And notice a part of your body that feels neutral about it.
Or perhaps it might feel
strong or maybe good.
A part of you that feels unaffected by this.
Good.
And bring your awareness to that part of you.
Putting your hand there if you wish.
Taking a few breaths into that space,
Really focusing all your awareness
into this part of you that feels strong,
Pleasant,
Warm,
Or neutral.
And as you focus on a secondary spot,
Take a breath and let it fall down,
Down,
Down your body.
Notice what happens to the rest of your body.
Notice what happens to the rest of your body.
And in your mind now,
Replay that memory,
But let it be frozen except for you.
And now it's your time to
express what you really wanted to say.
What boundary did you want to set?
What did you actually want to do?
What did that part really want to do?
Just in your mind,
In your imagination,
Play it out.
Remember,
This is your imagination.
So it's okay to
be and do something that you aren't usually going to be into.
Because we're just practicing.
That next time it happens,
We have the ability to remember that something else might be possible.
And remember now where your body was,
That neutral spot,
That spot that felt strong.
You can just send your attention there.
Just anchoring in that there's a part of you
that feels okay.
And there's a possibility in some imagined reality where things could have been
different.
It could be different.
Perhaps they will be different in the future.
We're creating the possibility so that our body starts to recognize that the familiar old way of
doing things isn't the only way.
There might be something new that blossoms in time.
So when I see these words,
Just notice how this feels for you.
And take a breath in,
Drop your attention down,
Down,
Down with your breath to your core.
If you place your hand on your core,
On your abdomen and just affirm,
I'm safe.
I'm okay.
I did my best.
And I love myself.
Those are all the words that
we all need to hear when we know that we wanted to do something different.
We tried our best.
Self-compassion.
Taking a breath in.
And when you're ready,
Just come back.
Come back by opening your eyes.
Remembering this compassion,
This love you have for yourself as you go throughout your day.
And if you choose,
You can give yourself a soft hug,
Welcoming all parts of you.
All parts welcome.
