Find a comfortable position in which you are centred and alert. For example, if you’re seated in a chair, you could lean slightly forwards, straighten your back, drop your shoulder and press your feet gently to the floor.
Now bring to mind a reality gap you are struggling with (things not being as you wish they would be.) Take a few moments to reflect on the nature of the gap and how it is affecting you, and let your difficult thoughts and feelings arise.
- Be Present
That’s all you need to do: just pause.
Pause for a few seconds and notice what your mind is telling you. Notice its choice of words, and the speed and volume of its speech.
Be curious. is this story old and familiar, or is it something new? What time zones is your taking you into : the past, the present or the future? What judgements is your mind making? What labels is it using?
Don’t try and debate with your mind or try to silence it; you will only stir it up.
Simply notice the story it is telling you.
And notice with curiosity, all the different emotions that arise. What did you discover? Guilt, sadness, anger, fear or embarrassment: Resentment, despair, anguish, rage, or anxiety?
Name these emotions as they arise: “Here is anxiety.” “Hello grief!”
Pay attention like a curious child to what is going on inside your body. Where are you feeling these emotions the most? What are the size, shape and temperature of these feelings? How many layers do they have? How many different kinds of sensations can you find within them?
2. Open Up
Now slowly and deeply breathe into the pain.
Do so with an attitude of kindness.
Infuse this breath with caring and contribution: see it as an act of comfort and support.
Imagine your breath flowing in and around your pain.
Imagine that in some magical way a vast space opens up inside of you, making plenty of room for all these feelings.
No matter how painful they are, do not fight them.
Offer peace to your feelings, instead of hostility.
Let them be as they are, and give then plenty of space, rather than push them away.
And if you notice any resistance in your body – tightening, contraction or tension – breath into that too. Make room for it.
Contribute peace and space to all that arises: your thoughts, your feelings and your resistance.
3. Hold Kindly
Now chose one of your hands.
Imagine this is the hand of someone very kind and caring.
Place this hand slowly and gently on whichever part of your body hurts the most.
Perhaps you feel the pain more in your chest, or perhaps in your head, neck or stomach? Whereever it is most intense, lay your hand there. (And if you’ve gone numb, or you can’t locate any particular place, then simply rest your had on the centre of your chest.)
Let it rest there lightly and gently, either on your skin or your clothes.
Feel the warmth flowing from your palm to your body.
Imagine your body softening around the pain, loosening up, softening up and making space.
Hold this pain gently. Hold it as if it is a crying baby, or a whimpering puppy, or a fragile work of art
Infuse this gentle action with caring and warmth as if you are reaching out to someone you care deeply about.
Let the kindness flow from your fingertips.
Now, use both of your hands. Place one of them upon your chest and the other upon your stomach, and let them gently rest there. Hold yourself kind, and gently, connecting with yourself, caring for yourself, and contributing comfort and support.
4. Speak Kindly
Now say something caring to yourself to express kindness, support and affection.
You might silently say a word like ‘gentle’ or ‘kindness’ to remind yoruself of your intention.
You might say ‘This really hurts.’ or ‘This is hard.’
You might say ‘I know this really hurts but you are not alone. You can do this.’
If you have failed or made a mistake, then you might like to remind yourself ‘Yes, I am human like everyone else on this planet, I fail and make mistakes.’
You might acknowledge that all this is part of being human, remind yourself kindly and gently, this is what human’s feel when they face pair or a reality gap This pain tells you something very important. That you are alive, that you care, that you have a heart, that there is a reality gap between what you want and what you have got. And this is what humans feel under such circumstances. It isnt pleasant. It hurts and you dont want it. And this is something you have in common with every other human on the planet.
Dr Russell Harris