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Full Transcript: What Are You Running From?

Start by finding a comfortable but alert position. Allow your feet or body to ground into the earth, with your hands resting gently by your sides or in your lap. Close your eyes or fix your gaze softly in front of you. Take these first few moments to breathe deeply at your own pace.  

Now, recall a time when you were very concerned that you might say the wrong thing. Take your time in recalling details as fully as you can: Where were you? What did the space look like? Do you recall what you could see, hear, smell, and or feel around you in this moment? Consider the context as well: What was happening in this interaction? Who were you with? What exactly was said? 

Now think back to your internal experience at the time: How were you feeling? What physical sensations were showing up in your body? Butterflies in your stomach, a lump in your throat, or tension in your neck, shoulders, or fists? What was showing up for you as you considered whether to say something? 

What emotions were present? Anxiety? Fear? Anger? Sadness? Excitement? Take a moment to get clear on what you were feeling. How intense were these emotions at the time? Mild? Strong? Somewhere in between? 

What thoughts were running through your mind as you watched this interaction unfold or participated in the conversation? Were you having judgments about what you should or shouldn’t say? Having thoughts about the other person? Thoughts about your true feelings? About what would happen if you expressed yourself? What are all the uncomfortable elements you wanted to get away from? 

Now take a moment to return to the natural rhythm of your breath. Release the image of this memory as you ground yourself again in the present moment. Observe how you are feeling—even now—in response to something that has long passed. Whenever you’re ready, gently open your eyes and return to this space.