Life can be wonderful,
And then it can be awful,
And then it can be mundane.
I get the sense things aren't great right now.
This meditation is going to help you process some of the sticky feelings in a kind and gentle way.
It'll allow you to soften,
Soothe,
And allow.
Not to cover over,
But to make space for what is.
So,
If you are going through something hard right now,
This could be helpful.
Get comfortable.
And it is useful,
If you can,
To sit down when you're doing this practice,
Either on a cushion,
On the sofa,
Or on a chair.
And ideally you want a straight back,
Soft belly.
But if you would prefer to lie down,
That's absolutely fine.
Eyes closed,
If that's comfortable,
Or a soft gaze.
And then just to slow things down.
A few deep breaths.
What's bothering you?
Let's get in touch with what's upsetting you.
What emotions are coming up for you?
Anger,
Sadness,
Terror.
What's the most intense?
Where can you feel it in your body?
Might be a tight throat.
A clenched gut.
A heavy,
Painful chest.
Describe the physical sensations to yourself.
Tell yourself exactly how you feel physically.
Imagining the feeling as a tight knot.
Maybe taking a hand,
And physically placing it in the area where you can feel the tight knot,
If possible.
Offering yourself some support.
Imagining the tight knot loosening slightly,
As you breathe in and out.
Opening up a little.
This is hard.
This is very hard.
If you are able to gently touch the part of your body where you feel the emotion,
Move your hand a bit.
So that you really feel that physical connection.
Allowing the knot to loosen a little bit more.
I know it feels bad.
And I know you're struggling.
Allowing the edges of the knot to loosen a little bit more.
Letting the feelings be there.
You're not choosing this situation,
But it is what's happening.
Coming back to the body and the sensations when your mind wanders.
Sitting with yourself.
Allowing.
Accepting.
Supportive hand.
Supportive heart.
Knowing that life can be wonderful.
Knowing that life can be absolutely awful.
And knowing that life can be mundane,
For all of us.
And that when it's awful,
We can soften,
Soothe,
And allow.
Now expanding your awareness to the whole body and feeling the aliveness of your body.
Perhaps placing a hand on your heart and offering yourself some kind words.
Offering yourself tenderness,
Kindness,
Concern,
And compassion for what you're going through.
You're imperfect where all imperfect life is imperfect.
You're doing your best.
With self compassion,
You can find some peace even when things are hard.
Gently coming back to the space around you when you're ready.
