This short,
Simple,
But powerful practice is all about presence.
It's something that you can use at any time,
But it's especially powerful when a vulnerable or uncomfortable or difficult emotion shows up.
This practice is all about being with that emotion,
Rather than trying to suppress it or minimize it or distract from it.
So we'll just start off as always,
Just closing your eyes if that feels comfortable and just turning inward and just noticing your breath moving in and out without trying to shift it or change it in any way.
I want you to just notice how you sense this vulnerable emotion that's been bubbling up.
Where do you sense it in your body?
Maybe see if you can get really specific in describing the sensation.
Now we really want to allow the emotion to be here.
We don't want to get rid of it or change it or shift it.
So you might like to just let this emotion know that it's welcome here.
Or maybe even give it full permission to get bigger,
If it would like to.
Now I want you to place a hand on your heart.
And I want you to start to say these words to this part.
I breathe in and I sense the parts of me that are suffering.
I breathe out and I let them know that I am here.
I breathe in and I sense the parts of me that are suffering.
I breathe out and I let them know that I am here.
I breathe in and I sense the parts of me that are suffering.
I breathe out and I let them know that I am here.
So just continue sending that message of presence to any of your parts holding pain.
That need to know that you are here with them.
And you can continue to do this for as long as you need.
For as long as those parts need.
And when you feel ready,
Open your eyes.
Come back to the room,
Notice the colours,
Notice the textures around you.
Wiggle your hands and toes if you need to.
And go back into your day.
I'll see you next time.
