Welcome.
I'm glad you're here.
Begin by just noticing your feet.
Maybe your feet are on the floor.
Maybe they're curled up underneath of you.
Just bring your awareness and your attention on your feet and then move that noticing to your back.
Your back sitting straight against your chair,
Against a fluffy pillow.
Just notice where your back is and then start just to follow your breath.
Where do you notice your breath the most?
The movement of your stomach from the lift and release in your chest or for the warm air coming in and out of your nose.
Just notice where you notice your breath the most and as you do that,
Don't change anything about your breath.
Just begin to notice the movements and the sensation.
Imagine that you are just here with your breath and now consider what is troubling you right now.
Is there a thought you're having,
A feeling you're experiencing?
Is there pain in your body?
What's bothering you?
Is it a person?
Is there a story you're telling yourself about you?
Is there a story you're telling yourself about a person?
See if you can get as clear and specific as you can.
If you have that,
I want you to try to imagine there's some space between you and this thought,
This story,
This feeling or bodily sensation that's bothering you.
Imagine there's space between you and it and as you experience the space,
Notice how you're feeling towards this part of you,
This part that is bothered.
How are you feeling towards it?
And as you ask that question,
You might want to see if that space can get a little bit bigger so you can see,
Feel or hear this part of you a little bit more clearly.
Now,
If you notice feeling towards this part,
Anger,
Frustration,
Critical,
Anything that just feels maybe not like an openness or a curiosity,
See if you can ask those parts that are feeling this way,
See if they can just give you some space,
If they can kind of move out of the space between you.
And then imagine filling the space between you and this part that's so bothered.
Imagine filling that with some curiosity,
Maybe even some compassion,
But if not,
Maybe just imagine your neutral attention,
Just your neutral attention between you and this part that's bothering you.
And then notice what happens,
What happens to this part when it feels this from you?
How is it different?
How does it change?
How does it shift?
See if you can ask this part,
Does it want to tell you anything about itself?
See if it can maybe tell you how it's trying to help you in some way,
And then ask it if there's anything it needs from you right now.
There's anything it would like,
There's anything it would help.
And when you get a sense of that,
See if you can let it know that you'll come back later,
Or you could even pause this and spend some more time with it.
If you can,
Imagine sending it some gratitude,
Filling the space between you with gratitude,
Or some just gratefulness for how it's trying to help you,
What it's trying to do for you,
Even just sending it some gratefulness for what's shared with you today.
Now return your attention back to your body,
Back to your feet on the floor or underneath of you,
Attention to your back,
And then finally to your breath.
Notice what's changed,
What's shifted,
What feels a little bit different,
And then stay here for as long as you want,
Noticing your body,
Noticing your breath.
Whenever you're ready,
You can open your eyes and return to your world,
Your external world.
And if it makes sense,
You could write down some things that you learned about this part of you,
Something you learned about your system,
Before you start your day.
