Sit still and alert and upright…

still your mind… 

and focus on how you are feeling…

Become aware of what you are feeling in your body… if it is a physical pain or aching become very attentive and present to it… giving your full attention to it…

Become aware of the overriding feeling in your heart and mind… if it is anxiety or sadness or worry become very attentive and present to it… giving your full attention to it…

If you feel anger or some other intense emotion, be present how this emotion is manifesting itself in your body… Is your jaw clenched…? Your stomach in knots…? 

If you are fearful, what is the sensation of it…? 

Is your breath short…? 

Are you feeling the desire to fight or of flight…?

Do not try and change anything… Just stay present….

Now while remaining intensely connected to that feeling, begin ever so gently, to welcome that feeling… “Welcome pain, welcome….” Or “Welcome anger, welcome….” Or “Welcome despair, welcome….” Whatever it is, welcome it now…

Create an inner hospitality for whatever is troubling you… In doing so you are disarming it… reducing its power to hold you… to bind you…

Now give time to make peace with whatever you are feeling… repeating the “Welcome” words as much as is needed…. Do not rush… linger with your feelings…

Now… let go… or at least, set that feeling aside… lay it down…

This is not a final and forever renunciation, but more a gentle waving farewell as the feeling begins to fade…

And, you are invited to give whatever was or is to God… “ God, I give you my anger…” Or “God, I give you my pain…” Or “God, I give you my fear…”

Once you have let go of that feeling, you are invited to reaffirm your faith, by giving over and trusting your life to God…

…I renounce my desire for security and survival…

…I let go of my desire for approval and esteem…

…I forsake my desire for control and for power…

…I relinquish my desire to alter this feeling for a more comfortable end…