Hello,
Let's start by acknowledging your experience of what's happening for you right now.
Drop any expectations,
Pressure to change,
To do the right thing.
You are here to be as you are.
I'm going to ask you a few questions now,
If it helps imagine that I'm sitting right in front of you and I'm listening and I would love to hear what's going on.
So you can now put attention on your body and say in your mind,
How are you feeling?
It can be something like now I feel tension,
I feel hot or cold,
I feel constriction in my chest.
Now take a few moments to list few sensations that are going on for you right now.
Okay,
Now can you place your hands on your heart and listen to what's your heart saying to you.
The message from your heart can come as a thought,
It can come as a picture in your mind,
Can be a memory,
It can be a feeling or your heart might want you to put attention on some other part of your body.
Just sit with that feeling for a little bit and see what it has to say.
Now you can rest your arms on sides of your body again.
Let's move to your mind now.
Your mind is a part of your body too.
So if your mind feels certain way,
Can you describe the sensation?
How do you experience your mind?
Are your thoughts fast?
Are they jumping one from the other?
Do you feel pressure or spaced out?
Our minds are often busy thinking about what happened or what might happen.
It's perfectly normal.
It's just how the brain works.
But giving it a little break will make you feel lighter and calmer.
So now let's use your mind and body and imagine that you're holding all your past pains and experiences in your left hand.
So just put attention onto your left hand and imagine that you're holding everything that happened.
Any situation,
Just place it into your hand.
Any regret,
Also put it into your hand.
Any guilt,
Feeling of saying or doing wrong thing.
Any situation really that happened to you today or that keeps recurring in your mind or something that happened in the past.
Okay,
And now that you're holding all these things into your left hand,
Clench your fist and hold on to these memories really tight.
And as you're holding really tight with your left hand,
Put your attention onto your right hand and place in there some of your future worries.
About how things might go.
Any worries about things in the future,
Tomorrow,
Next week,
How things will unfold.
Anything that worries you from the future,
Just place it in your right hand.
Okay,
And now that you're holding all these worries in your right hand,
Clench your fist again really tight.
And now you're holding both of your fists clenched.
Notice the pull between one and the other.
How the mind goes from one side to the other side.
The attention going from the past to the future and back.
Imagine just holding really tight onto these things.
One hand in the past,
Another hand in the future.
Feel how it feels now.
Notice the tension in your fists for a few more seconds.
And now when you feel ready,
Just let go.
Allow your fists to open.
Let them go.
Imagine your past and future just evaporating into the air.
And notice your relaxed hands and any other feelings that arise in your body.
Notice the space.
How it feels to lose grip on something.
Now let's create even more space for yourself by taking few breaths.
They don't have to look a certain way.
Let them be how they are.
Comfortable or uncomfortable.
Let's just notice the inhale.
And exhale.
Take few breaths on your own.
In your own pace.
Can you now feel the space within you?
Now let's see if you can find nice,
Comfortable sensation in your body.
Something that feels nice.
And now,
Can you feel your attention reaching into this space in you?
And extending this feeling into other parts of the body.
You can notice the nice feeling spreading into your legs,
Into your toes,
Your shins,
Your thighs,
All around your torso,
Your belly,
Your chest,
Your back,
Flowing down your arms,
Your hands and fingers.
Spreading also into your head,
Through your neck,
Into your face.
Smoothing out the forehead,
The eyes,
And ears.
Unclenching the jaw.
Relaxing the lips.
Beautiful.
Very nice work.
Beautiful work showing up for yourself here.
Now I'm sending you lots of love.
To you,
To your soul,
To your body.
It's important to acknowledge all parts of our experience.
Even the hard and uncomfortable feelings.
The biggest pain often comes from not taking a moment to be where we are.
And it's not just the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
It's the pain of not being able to feel the pain.
