The “There Is” Practice

The “There Is” Practice

A simple way to notice your experience without judgment, pressure, or overwhelm.

This is one of the most gentle and powerful practices you can learn.

It begins with a small shift in language.

Instead of saying, “I am anxious,” you say, “There is anxiety.”

Why This Practice Helps

When we are overwhelmed, we often become fused with our experience.

We say:

  • I am anxious.
  • I am broken.
  • I am failing.
  • I am overwhelmed.

These sentences can feel heavy and final.

The “There Is” practice creates a small but important space.

  • There is anxiety.
  • There is sadness.
  • There is pressure.
  • There is confusion.

This shift does not deny the experience.

It simply allows you to notice it without becoming completely defined by it.

“You are not removing the feeling. You are making space around it.”

How to Practice

Step 1 — Pause

You do not need a long meditation.

Just pause for a moment.

Step 2 — Notice What Is Here

Gently ask yourself:

What is here right now?

Step 3 — Name It Simply

Use the phrase:

There is ________.

Examples:

  • There is fear.
  • There is tightness.
  • There is thinking.
  • There is sadness.
  • There is tiredness.

Step 4 — Let It Be There

You do not need to change it.

You are only noticing.

Related page: Resting With What Is

Very Short Version

Pause.

Notice.

There is ________.

Adding Gentle Support

After naming the experience, you may add a second sentence:

  • This is here right now.
  • This belongs.
  • I can be gentle with this.

This connects naturally with healing self-talk.

Related page: Self-Talk That Heals

The Three-Line Version (Deeper Practice)

You can expand this into a fuller practice:

There is ________.

This is my ________.

May this be held with kindness.

Related page: Three Embraces

Working With Difficult Moments

When Anxiety Is Strong

  • There is anxiety.
  • There is tightness.
  • There is fast thinking.

Related page: Kind Self-Talk for Anxiety

When Thoughts Are Racing

  • There is thinking.
  • There is planning.
  • There is worrying.

Related page: Self-Talk for Overthinking

When Sadness Is Present

  • There is sadness.
  • There is heaviness.
  • There is low energy.

Related page: Comforting Phrases for Sadness

Important Gentle Reminders

  • You are not trying to remove the experience.
  • You are not trying to control the moment.
  • You are not judging what is here.
  • You are simply noticing.

“Noticing is enough for this moment.”

A Daily Rhythm

Morning

Before starting the day:

There is a new day.

Midday

During stress:

There is pressure.

Evening

Before rest:

There is tiredness.

Where to Go Next

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