Hi my friends,
Through this practice we will take a pause from a moment of distress and then seek a helpful response.
So whenever you feel ready now,
Feeling your whole body,
Releasing the tension of your whole body.
And we always start with our bodies,
Because body and mind they are always connected.
When we start to soften our bodies,
We also start to release some worries in the mind.
So you might soften the eyes,
Softening muscles around eyes,
Softening the jaw,
Releasing the shoulders,
And now asking yourself,
Why am I here?
What is my intention?
Probably finding a helpful response in a moment of distress,
Or just taking a small pause and looking after my mental health,
My well-being.
As if it's okay to let the intention ground the whole practice.
Whenever you feel overwhelmed,
You feel unsettled,
Remember why you are here,
Remember your intention.
So now whenever you feel ready,
Bring a moment of distress into your mind,
Or you might currently have one.
It could be something happen in the workplace,
Or at the university if you are a student,
Or it could be physical pain.
And no need to bring any traumatic memory into your mind,
Being careful.
We can start with a small baby step.
So what do you feel in your body?
Maybe some tight sensations,
Shoulders,
Or could be face,
Forehead,
Or maybe some thoughts inside.
Why this happened to me?
It's not fair.
Why they cannot understand me?
Why this is not what I want?
Observing your thoughts,
Even emotions.
You might feel sad,
Or angry,
Worried,
And being kind to all what you feel,
All your thoughts.
This is just a part of being human,
We all experience it.
So now let's take a pause and just letting go of that moment.
And now coming to the anchor,
Feeling the anchor,
Grounding ourselves,
Really feeling the sensations,
And letting go of the judgment,
Some thoughts about that moment of distress,
And just being with the anchor,
Feeling the sensations.
And when you feel more anchored,
More calm,
And now expanding your awareness to the whole body,
Feeling the spaciousness of this whole body,
Even the space this body takes up,
From top of the head out to the fingertips,
And down to the toes,
A sense of openness.
And we are larger than our suffering,
Our judgmental thoughts.
And now I'm inviting you to bring that moment of distress into your mind again.
And then ask yourself,
What could be a helpful response?
A helpful response rather than emotional reactivity.
And the next question,
What could support my well-being?
Sometimes,
Maybe in the short term,
We cannot find a helpful response,
But at least we can do something to look after ourselves,
To let us feel better.
And then the last question,
It might relate to your situation or it might not.
What could support the well-being of others?
We are also in a group,
In a community,
In a society,
So a response also needs to relate to others' well-being.
And whenever you feel ready,
Take a deep breath.
Breathe in,
And when you breathe out,
Letting go.
Letting go of the tension of this body,
Some thoughts.
Thank you.
Thank you.
