Hi,
I'm Elizabeth Kush,
Life coach for highly sensitive women,
And therapist licensed in Maryland and Delaware.
So this meditation is to just help you kind of get to know your anxiety and stressful parts,
And just notice whatever else comes up as you're focusing your attention on that stress.
So take a few slow,
Deep breaths in through your nose and out through your mouth.
Let's do that again.
In through your nose,
And out through your mouth,
And one last time,
And now I want you to just focus your attention and notice your body here,
Where you are.
And if there's any discomfort or you feel like you need to shift or readjust,
Feel free to do that at any time,
But of course,
Do that now,
Whether you're sitting or lying down,
Just notice your body and what you're feeling inside,
Any sensations,
Any discomfort,
Any stress or anxiety,
Just putting your attention there.
And I want you to turn your attention to that part of your body where you're feeling the stress,
The anxiety,
The discomfort,
And notice what it feels like.
Is it a heaviness or a tightness?
Does it feel sharp or dull?
Does it spread through your whole body or is it just located in a certain place like your chest or your shoulders or your neck?
And how does it feel?
Just notice that without trying to change it or fix it,
Just bringing your attention there.
And I'm wondering if you can get curious and ask yourself,
How do I feel towards this part of me that is stressed and anxious or uncomfortable?
And if you're not noticing anything other than frustration or numbness or a lack of feeling,
Just notice that.
Is it okay to feel what you're feeling?
Are you aware of any parts of you that want to avoid this or move away from what's coming up in your body?
Because we often have parts that really want to avoid pain or discomfort or distress.
So are you noticing any of those parts?
And I'm wondering if they would allow us to just,
If they could just give you a little space,
A little space to explore these feelings in your body,
The distress or discomfort.
Could they just give you a little space to continue to explore this and get curious?
And if they don't want to move away or give you space,
You can stay with those parts that are feeling frustrated or avoidant.
But if they have given you some space,
Then we can continue to explore those parts that are feeling frustrated or avoidant.
Explore those parts that are feeling frustrated or avoidant.
And if they don't want to move away or give you space,
Then we can continue to explore those parts that are feeling frustrated or avoidant.
And if they don't want to move away or give you space,
Then we can continue to explore those parts that are feeling frustrated or avoidant.
And does this stressful or uncomfortable part feel your presence there with it?
Does it know that you are there with it too?
Does it need you to know something?
What else does it need you to know?
If your part has shared something with you,
Does that shift anything inside you as you hear that,
As you take that in?
Notice how you feel towards that part now.
If it feels okay,
Can you offer that part some compassion or kindness for sharing what it did with you?
Is it able to feel that kindness and compassion from you and take that in?
Maybe taking a moment to place your hand where you feel that part inside your body to offer it that gentle touch and just be with that part for a little bit longer.
And maybe just get a little curious to see if anything has shifted or changed inside.
Have you noticed more distress or less?
And whatever you're feeling is okay.
And now just take a moment to thank any parts that showed up during this meditation,
Whether it was your stressed out,
Anxious part,
Or parts that wanted to avoid,
Parts that wanted to numb,
Whatever showed up for you,
Whatever parts were available,
If you could just take a moment and thank them for their willingness to be here during this meditation with us today.
And when you're ready,
Bringing some gentle movement into your body,
Wiggling your fingers,
Your toes,
Stretching if that feels appropriate for you,
And taking one last long,
Deep breath in,
And exhaling out.
Gently opening your eyes and coming back to the room where you are.
Thanks for going with me on that journey.
I've been working on being more compassionate around my anxious,
Stressed out parts.
And I hope this meditation will help you find a little compassion for those parts and for yourself when you're feeling stressed or anxious or in need of a reset.
Again,
This is Elizabeth Kusch,
Therapist and life coach for highly sensitive women.
