Make yourself comfortable.
Either on a chair or lying on the floor.
Take a deep breath.
Just to taste the comfort.
And maybe make some small adjustments.
With a relaxed look and not focused on anything in particular.
Inhale slowly from the nose.
And exhale slowly from the mouth.
Like this.
For a while.
You don't have to take a deep breath.
Just let the breath out.
Try to imagine releasing any tension to each breath.
And now,
If you feel it,
Gently close your eyes.
Then bring to mind a situation where you felt a difficult emotion.
An emotion that you felt unpleasant.
It can be anger,
Sadness,
Frustration,
Fear,
Anxiety,
Disgust.
Make a memory emerge with an emotional intensity and a medium intensity,
About an ended episode,
So that this practice allows you to explore without too much difficulty.
Clearly visualize the situation.
Who was present?
What was said?
What happened?
What could or should have happened?
Explore the emotion in your body and try to name it.
Is it sadness?
Is it disgust?
Is it fear?
Is it anxiety?
Or a mix?
Stay with this feeling and emotion for a while.
And if it becomes too much for you,
Bring the tension back to the breath.
Then return to that memory,
To that emotion.
Who was present?
What was said?
What happened?
What could or should have happened?
Notice how the breath changes.
Notice how this emotion is translated into the body.
Tension on the shoulders,
Maybe in the hands or in the legs.
Now try to comfort that part of you that is immersed.
This will allow you to focus the feeling of vulnerability that you need to be taken care of.
And now,
See if you can find a loving phrase that gives you confidence in the fact that this need can be comforted.
Feel free to repeat this phrase for a while.
Take some time to absorb this practice.
Now let any image go and let the mind do what it wants to do.
And bring the tension back to the breath,
To the contact with the surface on which you are lying or resting.
And when you feel ready,
Gently open your eyes.
