Like a dance, we move towards and away from something so that our nervous system, mind and body can process what is occurring whilst learning to get comfortable with difficult emotions or when being out of our window of tolerance. We’re practicing self-regulating, finding balance and staying flexible in the present moment. So we start by grounding ourselves, and then feeling what’s arising for us, be it a thought, emotion, mood or sensation, and where it gets uncomfortable, we shift our attention back to our breath or a part of the body that feels safe for us, for example the belly or feet, and returning again to feeling what’s arising. We allow ourselves to move from one point to another according to what feels “safe” or “right” for us – a titration process.
It is a useful meditation when you’ve had a hard day and are finding it difficult to sit, or if you generally find it hard to sit through a meditation due to constant intrusive thoughts and difficult emotions. Also useful for those who are experiencing PTSD or had experienced trauma and are wanting to practice meditating as part of healing.
Whole & Worthy, by Jennifer Healy
A miracle is known not by its fullness alone,
But by its emptiness.
Even a blank piece of paper is a miracle,
Like a sky is worthy even if
The stars are hiding.
Guide: Noelle Lim
Image credit: Abed Ismail, Unsplash