Thid is an exercise for getting some distance between your wise, compassionate self and a tense part of you. It’s not unkind to get some space so that you can see this emotion, this part of you more clearly. See what you discover when you hold space for your stress.
Closing your eyes either fully or partially taking a moment to settle into the seat that you're in right now taking a few deep breaths you becoming aware of any any tension you might be feeling around a particular situation right now maybe it's something that you're working through or something that you're aware of that you haven't quite started working through the point of tension the point of stress maybe scanning your body noticing if there's any points of tension in your body and being curious about what's there what's happening in that place in your body what is your body telling you what is the tension what is the stress you getting a sense of the qualities of this tension or this stress maybe you see this tension or this stress as as a person or an animal or a being of some kind maybe it appears to you as a color or a light a mist a solid object a ball a rope a rod maybe something fluffy is there a temperature you're seeing a being this emotion is stress as a child or a teenager or an adult or some other being can you see in your mind's eye what they look like getting you really curious about about the qualities of this stress or tension and as much as you can holding your seat as your own wise compassionate self keeping just a little distance so you can have some perspective on this stress this tension as much as you can allowing yourself to keep a little distance it's not unkind to keep a little distance it's a wise process to help you see what's happening if you're finding any judgment in your experience that maybe this emotion or this stress shouldn't be there see if you can take another step back disentangling yourself from any judgment maybe there's shame that having this stress or this tension maybe there's disappointment maybe there's boredom or irritation that having this emotion stepping back and away from any judgment any extra emotion you might be placing over your consideration of this emotion you how is it to hold space for every single one of our emotions every single part of us now is it to validate and acknowledge every part of our internal landscape even if it's just for a moment our emotions don't lie they don't make things up our internal parts exist not to make our life difficult they exist because they're a part of us how is it just in this moment to bring some tolerance some understanding maybe some curiosity to this particular tension or stress that you're feeling you man if it feels okay inviting this emotion this tension this stress this child or teenager or however this emotion appears to you inviting them to tell you something about themselves maybe it doesn't happen in words maybe there's just an understanding about something about this tension or stress again bringing your wise compassionate self being curious what does this tension or stress want to say to you what are they communicating you maybe they're not communicating at all and that's okay you maybe this part of you this emotion doesn't even know that you're there and that also is okay you know that you're here you know about your own wisdom and compassion if you find any tendency to judge this part of you or this emotion then once again stepping back again stepping back to a place where you can see this situation without any confusing extra factors judgment shame impatience there's nothing wrong with these emotions we just want to get a clearer picture of this stress or tension that you're feeling in our body if it feels right then you might even ask this tension this stress if it needs anything from you what do you need how can I help you once again maybe there's no reply and that's okay as well just holding the stress this tension in your own wisdom and compassion this in itself it's a really beautiful gift waiting seeing if they have anything they want to ask of you there's no need to make any promises to this part but if there's anything you'd like to say back to this part of you to this tension anything that feels authentic and real anything you know you can offer maybe communicating that back to this part of you once again if you feel any judgment coming in then taking that step back responding from your wise compassionate self you then taking a moment before we finish this little journey just noticing is there anything else here anything else in this part of your internal environment that needs to be tended to that is asking to be noticed maybe there's nothing to do about it right now except to notice maybe it's something to come back to later as we're starting to transition now allowing any imagery to slowly dissolve we can come back to this part of our internal landscape later we're not abandoning any parts of ourselves I'm just saying that this little piece of work for now is coming to a close when you're ready bringing your awareness to your breathing for a couple of breaths expanding your awareness out to your body as a whole maybe starting to move your fingers your toes your wrists your ankles your shoulders your torso you're ready gently opening your eyes bringing your awareness to the space that you're in maybe having a stretch a sip of your drink you
