Meet What Is Here

The Things We Turn Away From

A GENTLE BEGINNING

It isn’t necessary to welcome every experience with open arms. Instead, you can begin just by acknowledging that it’s here.

A difficult feeling arises. Perhaps it’s frustration, sadness, uncertainty, or an uncomfortable sensation you can’t quite name.

Before you’ve had a chance to notice it, the mind may already be searching for an explanation, a distraction, or a way to make it disappear. this is a familiar part of being human.

But what if, just for a moment, you didn’t need to solve what was happening? What if you could simply notice it?

“The wound is the place where the Light enters you.”

— RUMI

Find a comfortable moment.

Sit, stand, or settle wherever you are. Feel the support beneath you and take a moment to notice your surroundings.

Notice what’s present.

Make A Little Room

THE PRACTICE

A gentle exercise in noticing what is present.

Is there an emotion, a physical sensation, or a sense of ease or unease? You don’t need to search for anything difficult. Whatever is here is enough.

Notice your response.

Is there an impulse to change the feeling, explain it, distract yourself, or hold on to it? See if you can notice that impulse, too.

Allow a little space.

If it feels comfortable, let the experience be present for a few moments without needing to do anything about it. You might quietly acknowledge: “This is what’s here right now.”

Return to your surroundings.

Notice the room, the sounds around you, and the ground beneath your feet. There’s nothing you need to accomplish before continuing your day.

If an experience feels overwhelming, there’s no need to stay with it. Open your eyes, orient to your surroundings, or choose something more comfortable to focus on. You can return to this exploration another time — or not at all.