Focusing On A Challenging Situation

The Self-realization of the Self Hello,

Welcome to the rich felt-sensing world.

I invite you whenever you need more time for a particular step,

To put your playing device on pause for as long as you want.

Now find a comfortable way to sit,

Undisturbed,

With your back supported,

Your feet on the ground,

Or if you prefer you can sit on a pillow with your spine erect,

To have the front of your body feel free.

First,

Sense your feet on the ground,

Or if you're sitting cross-legged,

Sense your sits bones,

And through them all,

Your connection with the Earth's energies.

Your eyes remain open as you're bringing your attention up to your head.

Listening to my voice and other sounds,

Perhaps in your environment,

In a spacious manner.

Looking out with soft eyes at what surrounds you.

While sensing your awareness as if coming from behind your eyes,

Taking peacefully everything in at once.

You may now close your eyes and gently put a hand on your heart.

It may feel glad for the pause in your day,

And to be listening to this recording.

You can amplify this feeling by remembering a person or a pet that you love and feel loved by,

Or even a spiritual figure,

To help your heart feel really warm,

Open,

Supported.

And let yourself fully savor this.

This heartful presence is one of your resources,

And it is what connects us all.

Now start taking a few slow,

Somewhat deeper breaths.

Relaxing a little more with each exhalation.

Breathing in ease and comfort.

Notice that those deeper breaths are moving the muscles of your body from the lower abdomen through the chest all the way to the throat.

These are the areas that I'm going to guide you in to gently and safely explore how you're holding a certain situation.

So let emerge now,

As you're returning to a normal breathing,

A situation or project that may be bringing up lots of uncomfortable feelings for you.

Just let something bubble up that you would like to look at today.

Don't go into the whole story,

Only the gist of it.

You may put the recording on pause if you need more time to choose something.

As I guide you through each part of the middle of your body,

Notice how the whole of this situation is being held inside.

Look for physical sensations that have a meaning or feeling to it,

Not just a full stomach or sore throat.

More like suddenly tight jaws or throat,

Or some butterflies in your stomach,

For example,

In reaction to remembering that challenge.

And from presence,

Let's look inside and sense first the jaws and the throat.

How it's holding that situation and the feelings of it.

Coming down to the chest,

Taking an inventory of what is there,

Too.

The pit of your stomach,

All the way to your lower abdomen.

And if there is more than one place that had a sensation related to your challenge,

Choose the one that is either the strongest or the one you feel more comfortable to start with.

Noticing its texture,

Temperature,

Feeling,

Perhaps.

You can describe it to yourself with a few words if you would like.

And sense if it fits it.

You can pause here,

Too,

If you need.

And it is now time to find a way to keep company with that felt sense of the whole of your challenging situation.

Sense now which kind of self-empathy is called for here.

For example,

With a felt sense that doesn't seem to hold particular feeling yet,

You could choose interest in friendly curiosity.

With sadness,

You might like to be compassionate toward it.

Fear,

You could invoke some peaceful caring presence.

Anger might require spaciousness around it or groundedness.

Once you found the right empathy for your felt sense,

For that part of you inside,

Start bringing some of that quality while you keep company with it.

From that larger self in presence,

Allow any related images,

Words,

Metaphors,

Feelings,

Even old memories to emerge and be received by you in an empathetic way.

With the right distance from them,

Not so close that you feel yourself drowning in it and losing your caring witness,

Not so far that you are losing interest in it.

Once more you can pause this recording to give yourself more time to explore that.

You may ask the felt sense what it is feeling from its point of view.

Because while you may have started with irritation about the whole situation,

Something else might be at stake,

Like anxiety,

For example.

You can really let it know,

You hear it,

You are here with it.

Now with that core feeling,

Sense what is a deep,

Basic human need related to this.

Like for example safety,

Connection,

Belonging,

Respect,

Space,

Etc.

If by any chance you are noticing some inner critic starting to flood you with self-judgements for having those feelings about the situation and even for this very universal human need,

Or for not being yet able to manage the situation to its liking,

You can ask that part,

What might you be worried about for me?

Or what do you not want me to have to experience?

You can press the button pause if you need to explore longer the good intentions of this protecting part of yours.

And to get even deeper to the core of it all,

You can ask that felt sense,

What is this about this situation that feels so whatever you are feeling,

Like upsetting,

Saddening,

Scary,

Immobilizing,

What is this about it?

What is underneath it all?

What is the crux of it?

If something arises you can offer it back to the felt sense to see if it resonates with it,

Or if there is more to it.

Again you can press the button pause.

At this point,

If you have not yet felt enough shifts or clarity,

You could invite your body to bring up the sensation of being absolutely free from this whole situation and savor that.

Then from that,

Even if it is only subtle,

Sense of release or relief,

You can conjure back up the situation and notice if you are holding it differently now in your body.

Ask what would be a baby step that will move that tangled situation forward in the direction of the expansion that you have just felt perhaps.

And you know,

Acknowledge whatever comes up,

Just sense if it is the right one for you,

And if not,

Allow another baby step to emerge to your consciousness.

One way to try it for size is to visualize yourself vividly doing that first step or starting to embrace a new attitude that would be in alignment with the fresh insights of this exploration.

You can pause this recording again if you need more time.

When you feel complete for now,

Thank your felt senses and yourself for really showing up today.

If you mean it,

You can promise those inner places you contacted that you will check with them again,

Perhaps at a certain time and date or whenever needed.

Finally,

Become aware again of your feet or six bones on the ground.

Take a few longer breaths.

And when ready,

Slowly open your eyes to let softly in the scenery all at once.

You may like to take a little more time to yourself to write a few notes down about your inward and onward journey,

Or even draw,

Sing or dance it.

Oh,

May all beings be well and happy,

May all beings be free from strife,

May all beings return to love,

Peace be with you forevermore.

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