Find a place to sit where you are feeling comfortable.
One of your favorite places at home.
Be next to your favorite window or on a chair.
Now close your eyes and start taking three deep breaths.
Deeply in through your nose and out through your mouth.
Deeply in through your nose and out through your mouth.
As you are sitting here right now,
Allow all the feelings and emotions that are present for you to show themselves.
And maybe it's hard for you to pin them down,
But just notice how does your body feel?
Especially the parts between your chest and your belly.
Sometimes there may be certain fear or anxiety,
Slight anxiousness,
Maybe a slight holding part of you that wants to keep track things.
Just notice all of those emotions in your body and give permission for all of them to be here.
If you want to go further,
You can just tell them I'm giving you a loving space to show yourself right now.
You're all welcome.
Without so much thinking,
Just like feeling and sensing,
Notice where in your body this emotion is reacting.
Maybe a part is tensing up.
Maybe your breath is not as deep in some areas.
Maybe it's just a light pinching.
Become very curious about the body sensations around that emotion and allow them to be here.
Allow all of them to be here with you right now.
Nothing to change.
Nothing to do.
You're just holding a loving space for all these emotions to be there.
You can tell them it's okay that you're here.
This is uncomfortable,
But I'm allowing you to be here with me right now.
Whenever you get distracted,
Just come back to noticing your body sensations and emotions.
Keep holding that loving space that welcomes all of them.
That space that is curious.
You're like,
Oh,
This is here too,
Interesting.
Be curious around the information that these emotions give you.
And now let's go a step further.
I'm gonna say sentences and you're just gonna finish them for yourselves.
What I'm feeling right now is if those body parts that are most active right now would have a voice,
They would say and they would also say.
And they would also say,
Noticing all of this makes me feel.
And what also comes up for me right now is the part of me that doesn't want those feelings to be here right now is saying.
And what this part of me wants me to do is,
And if I deeply connect right now to the kind of person I want to be,
What I want to do from now on is,
The thing I want to do to keep myself empowered is.
And what I also want to do is,
The values that I want to bring into my life and into the situations are.
And if I would look back to that time,
What I would want to say about my own reaction to this,
See,
Feel and hear all of this right now.
And stepping into my power for me means,
And what I need to connect more to that is,
And how I'm feeling right now is,
What I notice in my body right now is,
Now let go of any attention to anything and just allow yourself to sit,
Bring your attention to your breath.
Let your breath become deeper.
Now,
Take one more deep inhale and a slow long exhale.
And open your eyes.
So this practice you can actually do every day.
You can also just divide the practice,
Just sit only with your emotions for 28 minutes and just allowing this loving curious space to be there.
And then you can use those questions or come up with your own questions to dive deeper into what's important for you.
If you want to,
You can now take some time to write down what came up for you or just to tell it to another person.
Or take some post-its and write down the most important things you want to remember about this so you see it every day and you remind yourself every day what's meaningful for you and how you step into your own self-leadership and power.
Thank you so much and hear you soon.
