When you notice yourself clinging on to expectations or trying to control outcomes,
This practice can help release gripping in the mind and body.
Take a comfortable seated position and allow your body to settle.
Notice all the contact points of your body with the ground.
Slowly scan from your toes all the way to the top of your head,
Allowing the breath to fill you up from the inside out.
Notice any places of tension in your body and whisper tenderly,
I invite you to let go even just a little.
Soften at your shoulders.
Relax your jaw.
Allow your bones to be heavy.
Drop your weight into the ground and let the earth support you.
Now gently bring your awareness to your mind.
Notice if there is gripping in your mind.
Did something not go your way today?
Did you expect a certain experience and get let down?
Is your mind trying to predict what will happen in the future?
It's natural to be disappointed when things don't go as we like.
Allow yourself to gently feel into the disappointment in your body.
As you acknowledge that life is different than what you wish it were,
You open your heart to grieving.
This release opens space for compassionately accepting life.
Just as it is.
And reduces our suffering.
It's also natural for our mind to predict what the future will be like.
But the reality is we cannot truly predict.
Again and again we face the challenge of uncertainty that life's constant flux brings.
The more practices we have to stabilize and relax the mind and body,
The more we can be with this present moment.
And then the greater ability we have to face life's changes with skillfulness and ease.
Whisper to your mind.
I invite you to soften.
Even just a little.
See if you can melt tension behind the eyes.
Using all the muscles around your brain,
Releasing their grip.
Bring a gentle,
Nurturing inhale into the body.
And as you exhale,
Soften everything.
Let's do this three more times together.
Inhale to nurture.
Exhale to release.
Inhale to nurture.
Exhale to release.
Inhale to nurture.
Exhale and release.
You may end here for a shortened version of this practice or if you want to go deeper,
The rest of this practice can be done as a mindfulness practice or a journal exercise.
I invite you to acknowledge or write down factors in your life that may be influencing gripping in the mind and body.
Are there situations currently causing you stress?
Are you facing transitions,
Extremes,
Or uncertainty in life?
Do you have unrealistic expectations of yourself or others right now?
Taking stock of both external and internal factors impacting you can help to gain clarity and a balanced perspective.
Are there external factors outside of your control?
None of us have full control over the myriad of factors affecting our well-being.
Do you need to soften expectations of yourself or others in some areas of your life?
What factors are within your control?
Gently focusing on these can help motivate us towards skillful action.
How can you care for these areas in your life?
What small action could you take that would bring just a bit more equanimity and ease into your day?
I invite you to write this action on a piece of paper and put it somewhere you can see it daily.
Find yourself to take action towards your well-being but release gripping to the outcome.
