Coping With Discomfort: An Expansion Practice

From Acceptance and Commitment Therapy (ACT), this mindfulness-based practice teaches listeners to learn to accept and create space for thoughts, feelings, and sensations rather than struggle with them, wishing they weren't there.

Transcript

If you feel comfortable,

Close your eyes.

Let's begin by placing one hand over your heart.

Begin to feel your breath bringing your attention inward.

Start to slow down your rhythm of breathing,

Feeling your hand as it rests over your heart,

Gently rising and falling as you breathe,

Giving yourself permission to step away from the busyness of the day and to be present in this moment.

If thoughts do arise,

That's okay.

Simply label them as thoughts.

Imagine placing them on a cloud that's floating by and then gently guide your attention back to your breath.

Begin to notice any physical sensations you're having in your body right now.

Whether those sensations are pleasant or unpleasant,

Just notice them.

Noticing any feelings or thoughts that arise,

Even if they are uncomfortable or unwanted.

Try to make space for them right now,

Saying to yourself,

I give way to you right now.

You can exist within me right now.

Imagine carving out space somewhere in your body where you can put these feelings,

Thoughts,

And sensations,

A place where they can just reside.

Expand,

Breathe into those spaces and make room.

Rather than struggle with it,

Wishing it wasn't there,

Just let it be.

Continue to notice any emotions or thoughts or sensations that are coming up.

Expand,

Breathe.

Can you make room for these as well,

Allowing them to just be there?

No judgment,

No argument,

No struggle,

Just there for now.

And finally,

Taking this moment to honor your struggle,

Your pain,

Acknowledging that you are going through a hard time right now,

And also knowing that you can handle this,

These feelings,

As long as you accept them for what they are,

Temporary states of being that will pass eventually.

One more deep breath.

Then start to notice the sounds in the room.

Begin to move your body just a little.

And when you feel ready,

Opening the eyes.

Reviews

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This was very calming.

That was lovely and soothing ! Thank you for guiding me through this meditation .sending love and light 🙏❤️✨

Very helpful thanks 🙏