3d • General discussion
Sitting With What Arises
Day 6 – Sitting With What Arises
Theme: Learning to stay present with emotions instead of shutting down or pushing through.
✨ Opening Reflection:
Many of us became experts at coping instead of feeling.
Overworking. Staying busy. Being strong. Being useful.
These strategies once kept us safe — and we can honor them — but they can also keep us disconnected from ourselves.
Today is about learning a new, kinder skill: allowing.
👉 Nothing needs to be fixed today.
👉 Nothing needs to be figured out.
👉 We’re simply practicing staying.
Teaching Moment:
When uncomfortable emotions show up in the body, the nervous system often reacts automatically:
• Freeze
• Numb out
• Distract
• Push through
These are not flaws — they’re survival responses.
Healing doesn’t come from forcing feelings to disappear.
It comes from letting them move through us, at a pace the body can tolerate.
🩵 Presence is medicine.
Guided Practice – “Name, Breathe, Stay”
1. Sit or lie down somewhere safe and comfortable
2. Place one hand on the chest, one on the belly
3. Take 3 slow breaths, longer on the exhale
• Name: Silently name what you notice (tightness, heaviness, warmth, numbness — no stories)
• Breathe: Breathe into the sensation, not to change it, just to be with it
• Stay: Stay for 60–90 seconds, reminding yourself: “I am safe right now.”
End by gently stretching or shaking out the hands.
Journaling Prompts:
• What emotion do I usually avoid the most — and why?
• What does my body do when something uncomfortable shows up?
• What would it feel like to meet myself with curiosity instead of judgment?
Integration Invitation:
Today, notice when you want to distract, push through, or shut down.
Instead of changing it, simply say: “I see you.”
✨ Closing Affirmation:
🩵 I no longer need to run from myself.
💙 I am learning to stay.
🩷 My body knows the way.
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Sitting With What Arises
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