And try to settle in this present moment by feeling your body,
Sitting on the chair or meditation cushion or otherwise.
Noticing your breath and following that very gently.
You might notice that your attention is shifting to what is here now and that's where you're interested.
And then we go into the meditation itself and you can take a situation that was challenging,
Was frustrating,
Was annoying you.
Something that is alive,
Something that you want to work with for a good 10 minutes.
But it doesn't have to be the biggest thing that's happening in your work life.
Maybe you want to work with something that's happening in your private life,
That's also fine.
Take something that feels good for this moment.
You see the images when the situation was strongest and then you can think of what emotion comes up with this difficult situation.
You give that words.
I feel not good enough,
I feel angry,
I feel sad,
I feel anxious,
I feel frustrated or something else.
And by giving it words it already brings a bit of acceptance towards it.
And in this meditation we very deliberately use these words I feel angry,
Sad,
Anxious,
Frustrated instead of I am stressed or angry or sad.
So you have the emotion but you are not the emotion.
Feel the difference between those two,
Really really important.
And then sometimes it happens that giving words to the emotion can trigger a response of the mind not wanting to have that emotion in a thought or another emotion.
And you can give that words too so you don't resist the mind resisting.
By giving that words too so you feel I feel angry and I really dislike when I feel angry or I feel sad and why am I still feeling sad as a grown-up man or woman.
So you accept whatever comes,
You accept the emotion and you accept the possible resistance against the initial emotion.
And then you can see where in the body do you feel this emotion,
Where does it show up.
It's in the belly area,
In the chest,
The neck,
Somewhere else,
Really have a close look.
When you localize it,
Maybe it's in one place,
Maybe in various,
You stay with it,
Very gently,
Very relaxed,
You're curious about if it's big or small,
If it's moving or if it's static,
Tingling sensation or another way it shows up,
It has a certain color,
An image comes up that describes this feeling in the body,
A certain shape and what ever way it shows up,
It doesn't really matter.
The only thing is that you don't want to change it,
You don't want to manipulate it,
Just allow it to be there as it shows up and you're there,
Curious,
Looking at it and by just doing that it can breathe as it were,
It can relax around it.
There's no tension from wanting it to be different.
And also the mind is one of the first thing that also comes down eventually,
So less thoughts,
We don't need to solve it,
We don't need to keep analyzing it,
It's okay that we feel sad,
Angry or anxious,
Stressed,
In a way we're saying to the body we can handle it,
Still live our lives happily and in the last step you can feel that physical sensation with a difficult situation in the body and at the same time you can notice other sensations in the body,
Neutral sensation,
Tingling in the hands,
Feet,
Upper legs,
The breath and so on.
And so you notice you're expanding your awareness and you hear sounds,
You notice that there's a very wide space of the present moment and that emotion of the difficult situation is only one element of it,
This very wide experience,
Very spacious and in that wide space it can relax,
Together with all the other experiences that come and go,
You're leaning back,
Zooming out and letting it be as it is,
Like you are letting all the other neutral sensations be as they are.
You can stay with that for a few more moments,
Feeling this space in the present moment and all those experiences come and go,
Including maybe the physical sensation of the emotion,
Very unfocused,
Relaxed way of being present.
And then we'll go to the end of this meditation as well,
Maybe you feel like you want to ground yourself again in the breath or in the body,
Feet on the floor,
Feel what you want to do now,
The body wants to move and then start to open your eyes,
If you haven't already done so,
And close off the meditation.
