Find a tall and comfortable seat,
Starting to become aware of your breath or your body or both,
Or perhaps just the present moment in general.
Maybe it's the sounds around you,
Just settling into yourself.
Start to release any areas of obvious tension and perhaps maybe even notice where in your body you feel your breath moving.
It might be the belly or the ribs or the chest.
And if that's not comfortable for you,
Simply anchor your attention to the sounds around you or the present moment.
And continue to anchor your attention to the breath or body or both whenever it strays,
Just like a kind invitation to return back home.
Begin to bring to mind something that you are currently stressing about.
It might be about work,
Relationships,
Health,
Money,
The state of the world.
Let it come up for you as naturally as possible,
Naturally as the breath,
Even if it's different than what you might initially think you're stressing about.
Once you have an image or a feeling or an idea of what that is,
You might even consider imagining a loved one or trusted teacher beside you for support that feels extra challenging for you in this moment.
Breathing calmly,
Anchoring yourself in the present,
Noticing what comes up for you and doing your best just to hold space for this challenge,
For this stress to exist,
To observe it,
To observe any feelings or physical sensations or thoughts that are connected to the stressful situation.
You might notice how it feels in your body.
Where do you feel the stressful situation in your body,
If anywhere?
Is it tight or gripped or tense,
Constricted,
Just simply uncomfortable?
Letting your attention rest there now,
Holding space for these sensations to exist,
Breathing calmly in and out.
Ask yourself,
What do I need most right now?
What does this stressful situation need most right now?
You might feel what you need,
For example,
Space or release,
Easeful breath.
You might envision what you need,
Like a hug or a gentle hand placed on your back from that trusted person sitting beside you for support.
Even just the general sense of being held in a loving awareness.
You might also say to yourself words in this moment like,
I see you,
I hear you,
I acknowledge your presence,
I acknowledge my suffering,
I relieve myself of being attached to this stressful circumstance.
You're doing a great job.
As you hold this stressful circumstance with as much love and awareness as possible,
You might also bring to mind what makes you feel safe,
Calm,
Focused,
More at ease.
It might be a person,
A place,
A certain activity like walking,
Being in nature.
It might be some of the phrases you repeated previously,
Or the feelings,
The sensations that you previously brought to mind.
Just notice how you feel in your body now,
With your attention on whatever makes you feel centered and less stressed about this challenging circumstance in this moment.
And as you continue to breathe calmly,
You might finally envision a version of you that has overcome this stressful situation.
How does this version of you feel in your mind and body?
For example,
More centered,
More spacious,
Stronger,
More resilient.
Let your attention gently arrive back to your breath or body,
Or both.
Just the present moment as a whole.
Maybe exhaling a little bit longer.
Thich Nhat Hanh offers this short,
Mindful meditation in his book,
Being Peace.
Breathing in,
I calm my body.
Breathing out,
I smile.
Dwelling in the present moment,
I know this is a wonderful moment.
One more time.
Breathing in,
I calm my body.
Breathing out,
I smile.
Dwelling in the present moment,
I know this is a wonderful moment.
Breathing naturally now,
And remembering as Tara Brach says that everything belongs.
When we can allow ourselves to be with our circumstance as it is without trying to change it,
You might cultivate a better understanding of that which stresses us out,
And also of understanding ourselves.
And with that clarity,
We might have a greater capacity to not only accept what is happening and how we feel,
But also to take conscious action towards releasing that which no longer serves us,
Which will ultimately alleviate our suffering in this moment and in the moments to come.
Let your exhale release a little bit longer,
All the way empty.
Breathe naturally,
And as you're ready,
You can let your eyes open.
Thank yourselves for showing up today.
Namaste.
