Feeing Anxious Uneasy etc? Experience Relief, Ease, Space and Safety Now Soothing and Grounding series

# Working with Difficult Patterns: A Focusing-Based Meditation

## Introduction: Relationship and Safety with Patterns

Let's explore the theme of relationship and safety when coming into relationship with patterns which have not served us so well—anxiety patterns, or anger patterns.

They are serving us at a certain level, meeting needs. Something in us has learned that pattern, and it has been meaningful. However, years later, the same pattern is out of context, seemingly running the show. The more we try to stop it or change it, the more persistent it seems to be.

Anxiety patterns, depression, things like that can be included in this.

## Noticing the Mental Content

We can notice the mental content—the story: it's never going to change, I can't get out of this, I'm never going to learn focusing, whatever.

We just pause, and then very gently start resting in the sensing.

## Beginning to Sense

You'll notice the feeling in the body. I'm not asking you to go there, but it's probably already apparent, already sending out messages. That's okay. We notice that.

### Grounding

We begin to sense the Earth. Quite literally, sensing the ground under your feet. Really taking time to notice that. What's that like? Contact.

Yes, it's neutral, and it's even a relief compared to what's going on inside. Feeling that relief. Feeling this contact.

Contact with the chair, the settee. You're not denying the feeling, you're just including the sensing.

### Subtle Sensations and Space

Noticing any other nuanced or subtle sensation in the body or on the body now. Maybe the breathing.

Really importantly, noticing sounds—the sound of silence, your laptop, technology, cars, neighbors, friends. There's always something.

What that sound offers is also a sense of space. You're already in the space. That space extends out beyond the four walls. Really sensing the space—quite subtle, but quite distinct.

Space is breathing you. The universe is breathing you. That space extends into the chest and out again. Noticing this activity in space.

## Building the Container

You've got feet on the ground, spaciousness, lots of subtle sensations. You also have feeling tones in the chest, tummy, or throat. It could be quite intense, or mild.

You can now tell the difference between feet on the ground, body on the chair, space. Now it is more contextual.

## Saying Hello to the Part

I invite you to say: Is it okay to say hello to you, that part of me in there? Wait to hear back.

If you don't get an obvious objection, just say, "Oh, hello, it's like that in me right now. It's a bit like anxiety, hurt, or..." whatever.

## Sensing in Relation

Keep noticing the ground. Rest with the ground under your feet briefly. Rest with the chair, or seat underneath you. Sense these sensations in relation to where it is in the body, the feeling tone. Sensing both together.

Now sensing a sound somewhere in the distance, or space. As your body senses space, sense whatever's alive in you inside. Space AND what's that something inside of you?

Notice another part of the body which is neutral—maybe your hands or arms. Notice the neutrality of those sensations. Clothing on the skin there.

Again, noticing the feeling tone inside the body at the same time. Noticing the breathing and the feeling tone.

## Offering Care and Compassion

Just pausing with it all. Having a sense of the whole body sensing as best the body can, and that feeling tone.

Inviting in an attitude of care and compassion. Place your hand on your chest or tummy with this more warm, kindly attitude.

From the whole sensing, we're saying hello to that part: "Hello, it's like that for you. It's not very easy right now."

I'm thanking you for being here. I'm offering you love and support from the whole sensing universe.

## Closing

Rest in the space around the body. Grounded and spacious. Let this open awareness of space rest in itself. You can really use your ears for this, listening outwards.

Working with Difficult Patterns: A Focusing-Based Meditation for Soothing and Safety

Compassionate Embodied Relational Presence

Playcise 6 Noticing and Connecting Feeling to Variety of Sensations

Presence Deep Rest Meditations and Reflections inspired by Focusing, Mindfulness and Nonviolent communication Embodied Relational Presence training and personal coaching.  https://www.living-presence.co.uk/

Feeing Anxious Uneasy etc? Experience Relief, Ease, Space and Safety Now Soothing and Grounding series

Simon McKibbin Presence Meditations & Reflections