Hello and welcome to today's meditation.
Today's meditation is attending to emotional,
Mental or external difficulties.
The things that are challenging you today.
Before we begin today's practice,
I encourage you to find a space where you can completely relax,
A safe place,
A place with no distractions.
Whatever that looks like for you,
I encourage you to find that place.
Again remembering that this is your practice and to only do the things you are comfortable doing or repeating in your mind.
Allowing yourself that space to completely and fully relax.
We start and begin to focus on our breath.
Breathing in two,
Three,
Four and out two,
Three,
Four.
Breathing in and out.
As you continue this breath work,
I encourage you to analyze your body.
Feeling any areas of tension,
Soreness,
Stiffness,
Aches,
Pains,
Worry,
Anxiety,
Fear,
Anything that isn't serving you.
With each out breath,
I encourage you to let it go.
Feeling the peace and the comfort surrounding you and anything that isn't serving you to leave.
Let's begin.
When we are faced with a difficult emotion,
We often seek ways to change how we feel.
Trying to out think the emotional experience or putting our attention elsewhere.
Attending to these moments with mindfulness requires some practice,
Some patience and some compassion.
Being caring for the painful experiences that you can allow yourself to feel and you can see with clarity.
This exercise will help you practice being with difficult rather than pushing it away.
I encourage you to use this practice when you are experiencing something difficult.
It can be an emotional experience such as anger,
A mental experience such as racing thoughts or an external experience like a stressful work day or any other difficulty that you may face throughout your day.
When you are noticing that you are having a difficult moment,
Bring your awareness into this experience instead of pushing it away or resisting.
Turn towards it.
If you feel comfortable,
I encourage you to place your hand over your heart.
This motion right here stimulates the vagus nerve activating the parasympathetic nervous system.
Recognizing the pain and keeping your hand on your heart,
Offer yourself a few phrases.
These phrases will help you recognize difficulty and turn towards it,
Responding with compassion.
Let's begin.
This is a moment of pain or discomfort,
Difficulty,
Etc.
I cannot avoid all the pain in life.
I care about this suffering.
Repeating these phrases to yourself with the intention of caring for the difficulty.
Again,
This is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid all pain in life.
I care about this suffering.
If your mind tries to fix the pain or solve the problem,
Just return to these phrases of self-compassion.
This is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid all pain in life.
I care about this suffering.
Continuing to repeat these mantras.
This is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid all pain in life.
I care about this suffering.
After a few minutes,
Let go of the phrases and move your hand from your chest.
We continue saying the mantra,
This is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid all pain in my life.
I care about this suffering.
This is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid all pain in life.
I care about this suffering.
You're welcome to pause this meditation and continue those mantras yourself.
But I'm also going to give you a moment or two to continue on your own if you feel comfortable.
Remembering this is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid all pain in life.
I care about this suffering.
I care about this suffering.
I cannot avoid all pain in life.
I cannot avoid all pain in life.
The difficulty in your life may not be gone.
But remember,
The phrases are always accessible throughout your day.
This is a moment of pain,
Discomfort,
Difficulty,
Etc.
I cannot avoid pain in my life.
I care about this suffering.
You're welcome to stay here as long as you need to stay here.
I'm going to end today's meditation by reminding you today that the warrior inside of me sees and honors all the warrior inside of you.
Namaste.
I thank you again for joining today's meditation.
I am your host,
Katie Sarma.
