A warm welcome.
Worrying and ruminating are super common habits of the mind that in a funny way soothe us,
Even though they don't feel that good.
There's a part of us that treats worry like rehearsal.
Playing out the worst version of a situation in advance,
As if living it out in our head first might somehow soften the blow.
Or somehow stop it from happening at all.
And with rumination,
It keeps us in a thinking loop.
That acts like a holding bay.
Protecting us from feeling the truth and often the pain of a particular situation or relationship.
So today's practice is an opportunity for you to break these cycles,
Not through positive thinking or affirmations.
But through a willingness to meet the truth of what you're worrying about or ruminating on.
And to see that when you meet what's difficult with curiosity instead of flinching away from it.
You'll access some wisdom,
Some relief.
And some confidence that you have what it takes to touch what's difficult without being consumed by it.
So let's begin together now by getting comfy.
Closing down your eyes or softening your gaze,
Whichever feels good for you today.
This practice is safe and grounded in neuroscience and you're in control of where you take it.
You get to choose how deep you go today.
You're always welcome to open your eyes whenever you need.
So to start,
Can you bring your attention to your feet?
Noticing their temperature.
You might like to wiggle your toes.
Feel into the sensation of socks or shoes.
And noticing the parts of your feet that rest on the surface beneath you.
Taking a deep breath into this feeling of being supported.
Awareness moving up your legs and landing at your hips and pelvis.
Feeling into the sturdiness of your bones.
Feeling also into this felt experience of being supported by the chair.
The floor or the bed beneath you.
And now from this grounded place allowing something you've been worrying about or ruminating on to come to mind.
See if you can pick something that's moderate,
Not too strong.
And offering yourself a moment to play it out like a movie within your mind's eye.
As always,
If visualizations aren't your thing,
Just trust in any images,
Emotions or sensations that emerge as you reflect upon this challenge,
Situation or circumstance.
Long,
Smooth inhale.
Long,
Smooth exhale.
Seeing if you can identify the element of this circumstance that's most difficult or triggering for you.
And as you rest your awareness here.
Can you scan your body and notice what's present?
Recognising any sensations within your throat,
Chest or belly.
Is their sensation somewhere else?
Mentally whispering what you notice.
Seeing if you can also recognize any emotions that are present.
Mentally whisper what these are to.
As best you can,
Seeing if you can allow these sensations and emotions to be just as they are.
Here in this moment there's no need to work things out to find a solution.
Instead we're exploring what welcoming would look and feel like.
This isn't toxic positivity.
It's not all smiles.
It's a gentle allowing.
An acknowledgement that how you feel is the reality.
And now in your own time can you get in touch with a part of you?
That feels the most vulnerable or tender.
What is it that this part of you is believing right now?
Is it that you aren't good enough?
That you need to get things exactly right.
That you can't let people see the real you.
Patiently listening for any wisdom here.
You And now,
From this place of deep awareness and truth,
Let's attend and befriend this part of us.
You might like to ask.
What is it that you most need from me right now?
And in your own way,
Offering this vulnerable place inside you.
What it's asking for.
You might like to place a hand on your body and send warmth.
To soothing words feel nurturing.
It's OK.
I'm here.
I care about you.
You're not alone.
Offering this vulnerable part of you care from the wisest part of you.
And now over the next few breaths imagining this warmth and care filling your entire being.
With each breath you are rewiring your nervous system.
Sending a message to your mind,
Body and heart that you have the courage and the skill to attend to what feels hard.
That you no longer need to get stuck in habits of worry or rumination as a way of protecting yourself.
Allowing an intention or some words of personal encouragement to rise within you.
Whispering them to yourself.
Awareness coming back to your body as it sits or lies in meditation.
Opening your eyes when you're ready.
Great work.
Worrying and rumination are deeply ingrained habits of mine.
So the more you return to this meditation,
The more it has a chance to retrain those patterns.
Thanks for sharing your practice with me today.
