So once again making yourself comfortable in the space that you're in.
And closing your eyes either fully or partially.
And taking a few deep breaths.
And bringing to mind a situation.
And feeling the sensation in your life right now.
That you're finding challenging.
Maybe there's some stress.
Some confusion.
Uncertainty.
Disappointment.
We all experience these things.
So you're certainly not alone when you're feeling these things.
But we're going to practice with how to tend to ourselves when we're feeling these kinds of emotions.
So choosing just one.
Just one of your current stresses.
Doesn't have to be a big one.
It can be something mild.
It's something where when you think about it you can feel the stress in your body.
It's not trivial.
It's something where it does affect you.
Allowing your mind to explore that situation.
Allowing yourself to get in touch with the feelings.
You don't need to go too deeply.
Just getting an awareness of this stress.
Allowing yourself to touch into this stress just a little.
And then moving your awareness from this stressful situation.
Drawing your awareness in to your left thumb.
And then wrapping the palm and the fingers of your right hand around your left thumb very gently.
Maybe even intentionally bringing some tenderness to this wrapping around.
Wrapping your right hand around your left thumb and just squeezing very gently.
Very,
Very gently.
Almost as if you have a little animal there that you want to be very,
Very tender towards.
Bringing your awareness to that sensation.
How is it to very carefully and intentionally wrap your hand around your left thumb?
As if that's the only thing that matters in this moment.
Noticing any emotional qualities about this practice and also noticing physical qualities.
Warmth,
Pressure,
Vibration,
Pulsation.
Allowing yourself to do this in a relaxed way.
So if you need to rest your hands in your lap so that your arms are also relaxed,
Then feel free to do that.
Supporting your whole body so that you can very gently hold your left thumb.
And then releasing your left thumb and expanding your awareness again and returning your awareness to that stressful situation.
Being open to any changes in that situation.
Being open to any lack of changes,
But refreshing your awareness of that stressful situation again.
Once again,
Feeling that in your body,
That stressful situation.
And then bringing your awareness once more into your experience,
Into your bodily experience.
Focusing your awareness on your right rib underneath your arm and placing your left hand on your right rib and then gently resting your right arm down.
So squeezing your left hand in between your right rib and your right arm.
Doing this very gently once again,
Very intentionally.
Bringing some tenderness to this action.
Allowing just the right amount of weight from your right arm to be pressing against your left hand and against your right rib.
Bringing all of your awareness to that experience.
And see if that's the only thing that matters in this moment.
Being aware of the emotional quality of your experience with your left hand in between your rib and your right arm.
And also the physical quality.
Noticing temperature,
Pressure,
Pulsation,
Vibration.
And then releasing your left hand.
Moving your awareness out again and back to that stressful situation in your life.
Noticing any change in that situation in your mind.
Also noticing if there is no change.
Simply being aware of that situation,
Being aware of how you feel it in your body again.
And then moving your awareness again.
Moving your awareness up to your face,
To your eyes.
And gently placing the palms of your hands over your eyes.
As long as this feels comfortable,
If this is not comfortable.
There's no need to do this.
If the darkness is too much,
Then you might put your fingers over your eyes instead and let a little light in.
Bringing your awareness to that experience of the palms of your hands or your fingers over your eyes,
In front of your eyes.
Once again,
Holding this place in your body very tenderly.
Being exquisitely aware of how much pressure you're bringing to this place on your body.
You might have your fingers wrapped gently up around your forehead.
Noticing the emotional quality of this gesture and also the physical qualities.
And also noticing how it is to be in a darker space in your experience.
If your arms are getting sore,
Feel free to rest them down or even to allow your head to drop a little to give your arms a break.
Resting your hands back down again.
Bringing your awareness to your breathing.
Finding a place of stillness in your experience.
Being with this action of breathing.
Allowing your experience to be as uncomplicated as possible.
Simply being breathing.
Now as we're starting to transition out of this meditation,
Expanding your awareness to your body as a whole.
Being aware of the length,
The lengths of your arms,
The lengths of your legs,
Up to the top of your head,
To each side of your torso,
Your front,
Your back.
Becoming aware of the physicality of your body.
Starting to move your body a little.
Gently opening your eyes when you feel ready.
Having a stretch,
A sip of your drink.
