Namaste.
I'd like to invite you to find a place that's comfortable.
And gently close your eyes and take a few moments to let go of any tension or tightness in the body by taking three deep breaths in through the nostrils and just exhaling out from your mouth.
I'd like to invite you to recall a situation that's difficult for you in your life.
Something that brings up feelings of hurt,
Fear,
Anger,
Or shame.
It might be something that's going on a relationship,
Child,
Partner,
Friend.
It might be a work situation that's causing stress.
It might be something to do with your health.
It might be an addictive behavior.
Whatever it is,
Go to a situation that most exemplifies this experience where you get triggered and you have difficult emotions that arise.
As if you're watching a movie,
Move through that situation until you get to the moment where you feel most triggered.
Let yourself freeze the frame at this point.
Really sensing the events,
The room that you're in,
Noticing what's surrounding you.
Recall in your mind's eye the surroundings and if there's another person involved,
See their face there.
If they're talking,
You might even hear their words.
Now,
We'll start by recognizing whatever is most predominant that you're feeling.
It might be that you feel anxiety.
It might be that you're angry or fearful.
Just name whatever is predominant and then allow it to be there.
Let's pause for a moment.
It's almost as if it's saying this belongs.
These are the clouds in the sky.
For the moment,
Let them be and then begin to investigate.
Let them be,
By sensing what most wants your attention.
Perhaps what you're unwilling to feel in your body,
What's going on inside you.
You might feel your throat,
Your chest,
Your belly.
That's where the emotions are most easy to experience.
And you might ask yourself,
What am I believing when this is going on?
Am I believing that I'm failing or that somebody else couldn't possibly care about me if they're treating me this way?
Or I'll never be happy that I'm unlovable.
Are these some core beliefs going on?
Whether or not you find a belief,
Sense if you are believing something,
How it feels in your body when you're believing it.
And you might place your hand on your heart or wherever you feel feelings going on in your body.
This beginning of nurturing is to accompany yourself,
To feel your own presence,
To keep your attention where the vulnerability is.
You might ask the part of you that feels most vulnerable,
Most distressed.
How do you want me to be with you right now?
What do you most need?
And begin listening from the most awake,
Compassionate part of your being,
The wisest part of your being.
What does this part of you that's reacting most need right now?
Does it need your love?
Does it need your acceptance,
Your forgiveness to feel safe?
And sense the possibility of offering from your high self,
From the wisest,
Most loving part of your being what's needed.
Letting the touch on your heart or wherever your hand is to be tender.
Perhaps sending the words,
I'm sorry and I love you,
Or it's okay,
Or I'm here,
I'm not leaving.
Trust yourself and trust your goodness.
Letting the touch on your heart or wherever your hand is to be tender.
Letting the touch on your heart or wherever your hand is to be tender.
Whatever message brings comfort and healing to the place of vulnerability and let the caring be received.
Have the intention to let the caring and kindness bathe that part of you that feels vulnerable.
Be taken in.
For these last few moments,
Sense the quality of presence here.
And in doing so,
You might sense the shift from the reactive self when you began this meditation to a growing sense of kindness,
A compassionate presence that's more the truth of who you are than any story you could ever tell about yourself.
Just rest in that presence.
Letting the touch on your heart or wherever your hand is to be tender.
Namaste.
