Begin by getting comfortable.
Notice the feeling of your clothes on your skin,
Temperature of the room,
The chair that you're sitting on,
Your breath going in and out.
Allow your shoulders to drop down away from your ears.
Relax your jaw.
Locate yourself here in this moment.
And then let your attention turn inwards to this inner space.
Let your attention scan around,
Noticing any sensations that might be present,
Any emotions that are here,
Any thoughts,
Any images in your mind's eye.
As you notice each of these,
Acknowledge them.
Yes,
Oh yes,
There's this,
And there's that.
And checking to see if it's possible for them to soften as they're acknowledged.
As if you're clearing a desk,
Putting each item in the drawer.
So that there's a bit of space to work in.
And then in this space,
Inviting in how the situation feels.
The situation might be something that's a little bit annoying,
Something that's
Not quite 100% okay,
But not overwhelming,
Not your most difficult memory.
When you have something in mind,
Asking inwardly,
What is this whole thing like?
And waiting to see what comes.
It might be vague or foggy.
It might be something that's right there.
If you notice your mind,
Trying to make sense of it,
Offering an explanation,
Gently asking if your mind is willing to allow a different way just for this moment.
Knowing that it's welcome to come back,
You can think about it later.
Knowing that it's welcome to come back,
You can think about it later.
If there's something that's come,
Checking to see if there's a word that fits.
What is the quality of this felt sense?
As if you're being present with it for the very first time.
Is it heavy or light?
Does it remind you of anything?
Is there any movement?
When you have a word that feels like it might fit,
You can check it out.
As if you could ask this place,
Is this the right word?
Does this fit just right?
Waiting to hear what comes.
You may feel a response that says,
Yes,
This is what it's like.
There may be a feeling,
A not quite feeling,
Kind of trying to put a puzzle piece where it doesn't fit kind of feeling.
And if that's the case,
Feeling it again,
What is the right word?
Can you be curious?
And when there's an inward sense of brightness,
Of fitting just right
Between what has come and the word that you have,
Staying open,
Curious to know more.
As if we can sit down beside this place.
We might sit together on a park bench and get to know each other a while.
Is there anything this place wants you to know about itself?
Would you like to tell you how it's feeling?
Staying in an attitude of friendly,
Open curiosity.
And whatever this place has been willing to share,
Receiving it.
Thank you for letting me know.
I'm checking to see what it's like to receive whatever has been shared.
Does anything shift?
Is the quality of the sensation or the image that came,
Is it different now?
And in what way?
And letting this place know that we're going to begin to transition back.
I'm checking to see if there's anything that's needed
In order for this place to feel safe and contained and fully acknowledged before we do that.
Maybe this place would like to go somewhere safe and comfortable in your inner world.
Maybe it would like a blanket
Or a snack.
If it feels right,
You can thank this place for showing up,
For being willing to have this conversation,
And that you can come back and visit again if that feels true.
Now bringing your attention back to your feet on the floor,
Now bringing your attention back to your feet on the floor,
Wiggling your toes,
Pushing through your heels,
Noticing your fingers,
The back of your body,
Your breath,
And the room around you.
