This is the coping space with extended instructions.
If you're experiencing difficult thoughts or feelings,
First bringing the focus of your awareness to your inner experience and noticing what's happening in your thoughts,
Your feelings,
And your bodily sensations.
You can put your experiences into words.
For example,
Say in your mind a feeling of anger is arising or self-critical thoughts are here.
And then gently redirecting your full attention to the sensations themselves.
Once the attention has moved to the bodily sensations and you have the item in the field of awareness,
Say to yourself,
It's okay,
Whatever it is,
It's okay,
Let me feel it.
And just stay with the awareness of these bodily sensations and notice your relationship to them,
Breathing with them,
Accepting them,
Letting them be.
It may be helpful to keep repeating,
It's okay,
Whatever it is,
It's okay,
I can feel it.
Using each out-breath to soften and open to the sensations of which you become aware.
And if necessary,
Because the sensations are too intense maybe,
Focusing on the sensations of breathing in and out,
Expanding on the inhalation and then softening on the exhalation.
And then finally allowing your attention to expand to the whole body,
Especially to any sense of discomfort,
Tension or resistance.
If these sensations are still there,
Then take your awareness there by breathing into them on the in-breath.
Then breathe out and continue softening and opening with the out-breath.
Becoming aware of and maybe adjusting your posture and facial expression as best you can.
Bringing this expanded awareness to the next moments of your day.
