"You're Welcome Here, Too" Technique

This is a simple phrase you can use to make sure that you're not suppressing aspects of your experience in meditation and in day-to-day life. When you find yourself experiencing something that's uncomfortable, the tendency can be to push it away or to feel like it's getting in the way of your mindfulness and your presence and your good life. So in those moments, to make sure we don't create extra tension by pushing, we just meet the experience with mindfulness and then say, you're welcome here too. It might be sadness. We feel it and say, you're welcome here too.

Pain, you're welcome here too. We don't have to open the flood gates and be present to all of these experiences in all moments, but it is important that we don't make suppression our primary coping strategy, and we know how to meet moments in a way that is grounded and spacious. Thank you for your practice and take care.