Puppies Meditation

Meditation

Reach into your mind and connect with any thoughts that are troubling you.

Once you’ve named a few – one, two or three, reach into your body and see if you can find where you might feel the emotions under those thoughts.

Imagine the thoughts are the top of the iceberg, and the feelings are what’s beneath.

Is there fear? Sadness? Anger?

Take a few moments to explore.

Then see if you can happen upon the sensations of those feelings.

Where do you feel them in your body? What do they feel like?

Are any other feelings or thoughts coming up as you explore? A fear of not getting it right? Shame? Frustration?

Whatever is there, whatever is there and wherever it has come from, just let it be there.

And now imagine a small child, or a puppy or kitten. Something that has absolutely no intention in this life other than to exist. Someone who has no intention to create harm.

Imagine that small being, that helpless being, experiencing the emotions that you’re experiencing in your body.

Being filled with grief or fear…

Hopelessness or anger…

Anxiety or frustration.

(Even numbness is a feeling.)

Imagine that being expressing that emotion.

They’re probably not expressing it through words, but through actions.

Perhaps weeping or shaking…

Curling up into you…

Whatever feels right.

How would you react to that?

What you would do in this moment to support that little being?

You might say a few words, but likely they wouldn’t have much comprehension of words. But you’d probably speak soothingly.

Practice holding space for those feelings… that are asking for you to simply be there with them.

Practice having empathy for your own suffering, the way you would for the suffering of others.

How would you try to make them feel safe in this moment?

Sit there with your emotions – as those puppies or kittens or small children.

And whenever a new emotion arises, allow it to be there, too, holding space for it however feels right for you.