Be gentle with yourself
In all that you notice about your experience, regard it with gentleness. If you notice feeling angry, be gentle with yourself. If you notice craving, be gentle with yourself. If you act in a way you find distasteful, be gentle with yourself. It can help to imagine regarding these parts of yourself as young children longing for your love and attention. It is just so.
Be in your body
Throughout the day practice "coming to your senses." Whenever you remember, feel your body from the inside out. Feel your hands turning the doorknob, holding the steering wheel, or petting your dog. Feel your feet on the earth as you walk. Feel the sensations of warm water on your skin as you take a shower. This simple practice opens up your awareness to include much more than just the busy thinking mind with its endless stories, commentary, and judgements. You will notice it is much more difficult to get "hooked" by your stories when you are wholly embodied.
Pause
Periodically throughout your day pause. Take three deep breaths. Then inquire, what is my experience in my body right now? You may notice agitation. You may notice fear. You may notice craving. You may notice ease. You may notice anger. Then practice opening around the feeling by letting your body get really soft. Place your hand on your heart and just acknowledge what's true..."yes, there's fear here." Or, "yes, there is anger here." If you have time you may look more deeply by simply feeling the sensations of the body more fully. See if they have something to say. "Yes, I'm afraid I won't be able to handle what the future holds. " "Yes, I'm angry because I feel unheard." Don't spin off into stories about it. And don't worry if nothing comes to you. Practicing in this way will allow you to broaden your container of awareness to INCLUDE your experience with gentleness.
Notice and let in moments of joy
Anytime you notice feeling joyful, consciously notice it. It may only last half a second, but when things strike you as being beautiful or joyful pause with it. Your child's smile. Your husband's laugh. The blooming poppy. The smell of jasmine. A friend's support. Train in noticing what's good. This strengthens your connection to the resources available to you in every moment. It doesn't mean things are perfect! In fact, this is rarely the case. But practice noticing goodness in the midst of what may seem like a shitty day or a shitty week. We must not wait to live.
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| "Our Lady of Strength and Surrender" |
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