So now we're going to start with the mindfulness based,

distress tolerance practice, or what we could call

imaginal exposure.

And we're going to reduce, in so doing, the experience of fear associated with situations in life we either find it pleasant or avoid altogether.

So for this practice, just make sure that

words will lie. sure that we're as relaxed as we can, our eyes are comfortably closed. The belly is soft just release any tendency to hold or contract the belly. We'll take a few breaths just to really slow down the autonomic response, the return ourselves to the window of tolerance.

It's a very long slow in breath followed by a very comfortable complete release of the breath. We're not pushing out the breath again, we're just letting it go. Another breath. And another. So bring to mind first a friendly, safe individual in your life or someone you associate with those characteristics.

They can be someone real or they can be just a figure that we associate with strength or care, someone who, real, imagined.

In Buddhism sometimes,

people visualize in Devausati a kind of an angelic entity that is looking after us.

It's difficult to visualize, bring to mind a safe, caring, healing individual, then bring to mind a place where we feel really safe.

Someplace where we feel less pressure. Less pressure, a place where when we go to we can relax, our shoulders drop, all the repetitive stressful thoughts dissipate. Or even visualize someplace where you live, your favorite couch, bed, area,

someplace when you go to, you feel

all of the pressures of the day begin to subside and your body just relaxes a little bit more.

So now we have these resources.

And while we do this practice, just remember whatever resources, a person, a place, could even be an activity where you feel safe.

And always try to keep your belly soft

and your breath as smooth and long as possible throughout this practice.

And then,

imagine in the distance someone or some situation that's very challenging,

scary, uncomfortable for us.

It doesn't have to be right in front of us.

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