A somatic awareness meditation for emotional resourcing and healing.
Start by gently closing your eyes here.
Getting comfortable wherever you are.
Whether that's seated in a chair.
Or lying down.
And if you're sitting up.
Perhaps placing your palms face up open on your lap.
In a position of receiving whatever is to come through this session today.
Beginning to breathe gently and slowly and deeply here.
In through the nose.
Maybe holding slightly at the top.
And then fully and deeply exhaling all the way out.
Releasing the weight of the day.
And the we than maybe even the month.
Gently breathing in deeply again here,
Feeling your chest expand,
Your lungs.
Feeling all the way down into your belly.
And as you release,
Softens back into place.
And taking a moment here to notice your consciousness in your mind.
Bringing your attention and awareness to the feeling of being either seated in the chair or lying down.
Noticing your physical body within the space,
Within the room.
And sensing yourself,
The four walls around you.
Sensing the ceiling above you and the floor beneath you.
And then noticing if you feel any sensations within your body.
Can you feel anything within your feet?
Can you feel them touching the earth if you're seated in a chair?
Can you feel any currents of energy running through them from the ground?
And do you notice what's in your hands?
Is there any tingling,
Any tension,
Any tightness?
And beginning to bring your awareness to your spine.
Feeling every vertebrae.
Maybe sitting up a little taller,
A little straighter.
And feeling into the front of your body.
Within your chest.
Noticing any sensations around your ribs.
Looking at the space around your heart.
Beginning to tap into where you feel most safe,
Most resourced within your own body.
And maybe this is somewhere around your heart.
Maybe this is somewhere in your lower abdomen.
Maybe it's in your hands or even in your head.
Take a moment here to tap into where you feel the most loved.
The most safety,
The most warmth and support within your body.
And taking a note here of where that is.
Where is this well of support that lives deep within you?
Once you've noticed it.
And witnessed it.
Can you allow yourself to really drop into that space right now?
And feel yourself surrounded by that warmth and that protection and support.
Consciously moving your attention from your mind,
Dropping down into whatever space that is within your body.
Noticing how it feels.
Noticing if it has a shape color or texture.
And as you feel this sense of resourcing moving through your body,
Radiating and spreading out.
Just taking a moment here to get ever so curious.
Is there anywhere in your body that is holding onto something that feels deep or challenging?
Is there something in this present moment?
Is the bubbling up fear or pain,
Grief,
Shame,
Sadness or guilt?
Whatever feels most alive for you right now.
And continuing here to breathe deeply,
Gently moving into that space,
Slowly.
With curiosity and compassion.
Perhaps it's a place that's in your upper abdomen.
Maybe you feel some sadness around your heart.
Maybe there's a sense of constriction at the base of your seat.
Somewhere around your root,
Some sense of pressure or stress.
Just really being open here to feeling whatever is alive for you right now that feels challenging.
And as you gently begin to move into that space,
Notice if there's any resistance to you moving there.
Is there any part of your being that is trying to protect you?
Trying to keep you out of this space.
And if there is,
If you feel that resistance now.
Just know that that's okay.
And breathing deeply here imagine wrapping that resistance in love and compassion.
Perhaps even gently thanking it for trying to protect you.
And then noticing if this resistance has anything to say back to you now.
Does it have a voice?
Can you give it a voice?
Can you allow it to speak its truth?
What is it trying to say to you?
And you can either gently say this out loud to yourself.
Or deeply within your being.
Just allow this conversation to unfold naturally.
And then noticing here.
How the resistance feels.
Has it softened in any way?
Perhaps the walls that it was trying to build are breaking down.
And can you notice if you can move a little bit further,
A little more deep,
A little closer to that challenging part now?
That emotion,
That feeling or sensation within your body.
That stirring that wants to be seen.
And it just wants to be loved.
Making sure you breathe deeply down into whatever this space is,
Whether that's in your chest,
Or your belly,
Or even your hands.
In keeping your attention and awareness out of the mind and truly in the body.
And if at any point during this process it feels a little too overwhelming,
You can gently guide yourself back out to orient yourself into the room.
Noticing your safety within your chair or bed or couch.
Noticing that you are supported here and now.
Maybe touching simple objects that surround you,
Grounding yourself back into the space in this present moment.
And as you tap into the emotions within your body,
Just allowing them to bubble up.
Feeling these feelings and sensations.
Perhaps there is some sense of hurt.
It be a tender wound.
Maybe a sense of anger or pain or frustration.
And getting so open and curious here.
Just noticing with compassion what this looks like and what it feels like.
Does this particular area have a shape?
Is it hard,
Rough,
Soft,
Or smooth?
Does it have a color?
Is it dark?
Is it light?
Vibrant or dull.
And does this sensation perhaps have a sound?
Or smell.
I'm getting so curious here.
Moving around it.
Gently circling it with love,
Seeking to understand it.
Noticing here if you can tap into both parts at once.
Tapping into that resource space within yourself.
Noticing if you can pour and pull and draw down that sense of safety.
That sense of love and belonging and compassion into that challenging area.
Imagining it moving slowly and fluidly in and around the space.
This feeling with love and compassion.
And bringing light to the darkness.
Helping to illuminate the wisdom that lives inside.
And as this light begins to shine even brighter in the dark space.
Just noticing how this challenging emotion perhaps begins to change or shift.
Or even moo.
Maybe it was rough and jagged before,
And the edges slowly but surely begin to smooth out.
Maybe it was hard,
Solid,
And dense.
And now it feels a little more soft.
A little more squishy.
Maybe you can even see through it a little bit more.
And becoming slightly translucent.
And just continuing to wrap that sensation with love.
Accepting it as it is.
Not trying to change it.
Just holding it and witnessing it and allowing whatever is to be to simply be.
And maybe that means there's not much transformation happening.
And that's okay too.
Sometimes these emotions don't trust that we're actually seeing them and actually able to hold them.
So maybe your emotion just needs a few more moments,
Maybe a few more times that you drop in and just allow yourself to be with it.
Allowing it to fully trust that you can hold it.
And that you're not going to push it away anymore.
That you don't think it's bad or wrong.
Actually seeing it and knowing that it holds wisdom for you.
Knowing that within that darkness there is a tiny pearl.
The more that you can bring down that love and that light and compassion into this space,
The easier it will be to find that pearl within the darkness.
And taking a moment here to notice if anything else is changing within your body.
Sometimes we shed light on a part of us,
Illuminating that darkness.
And perhaps it ends up illuminating another space too.
So where can you notice even more darkness?
Maybe some other challenge or some other pain.
Maybe you felt a sensation in your gut and something else was activated within your throat Can you gently move your awareness to whatever that area is now?
Or if nothing else feels alive,
You can simply stay within the original area.
Giving more light and compassion to that sensation and emotion in the original space.
And if you have moved to a new area.
I welcome you to notice if there's anything that that emotion wants to say to you.
Can you give it a voice?
Can you speak from it as an I statement?
And your Compassionate Self within you,
That Higher Self,
Your capital S Self.
Can it witness and recognize and notice exactly why that emotion feels the way it does?
And your higher self does not judge.
And it does not create a story.
It simply seeks to understand and it allows.
Because it knows that these emotions,
These sensations and feelings are just part of this human experience.
Nothing wrong.
Nothing to be ashamed of.
Nothing to be stuffed away pretending like they don't exist.
And continuing to wrap this new place in love now.
Allowing that resourcing to travel and move throughout your body into any area that needs a little light.
Any feelings of darkness,
Just bringing light to these areas.
Maybe all the way down into your feet.
Can you spread that light out even further?
Allowing it to travel gently and slowly moving through your veins.
Swirling around your bones and infusing your muscles,
Your tendons and your fascia.
Bringing light to your entire body,
Recognizing it for its beauty and its intelligence.
And beginning to feel yourself all lit up here.
Beginning to glow.
You are radiant and wonderful and powerful beyond belief.
Your emotions are not something to fear.
In any moment you feel something bubbling up,
All it's asking for is for you to take a simple pause.
Just one moment to be with it.
To witness it and feel it fully and deeply within your being.
Not making it right or wrong,
Good or bad.
Simple act of presencing our emotions allows them to easily move through the body and transmute when they're ready.
Emotions only get stuck within the body when we resist them,
When we stuff them into a back corner within our being,
Closing the door and locking it behind us.
And so it takes courage to find those doors again and to remember where they even are.
And to consciously choose to walk forward and unlock them,
Slowly opening the door to peek inside.
Not knowing if that emotion has transformed into something even deeper,
Darker,
Or more scary.
But when we shine that light into the room.
All we see is that little emotion that came up at some point in time,
Just curled up in the corner.
All it wanted was for you to see it.
And to love it.
And to let it be okay that it lives within you.
And so moving to that space now as your higher self.
Wrapping your arms around it.
Can you hold it gently as you would a child?
Because there's innocence in all emotion.
And just taking a moment here to really feel into your body.
Feeling into its beauty and intelligence.
Continuing to breathe so deeply here into that space.
And giving yourself a moment just to be.
Feeling full,
Feeling whole.
And feeling connected to all parts of yourself,
Both the shadow and the light.
Because we can't have one without the other.
Both are equal and both have wisdom within them.
And slowly noticing how your body feels in this moment.
Noticing a sense of safety within you.
Noticing the protection within the room surrounding you.
Noticing a protection within your body as your home,
As your temple,
Your sacred space.
A place that is not meant to be feared.
It's meant to be loved and worshipped.
And it's meant to be explored.
And witnessing in this moment.
Are those challenging emotions within you may feel now.
After giving them so much love and compassion.
Have they changed in any way?
Or are they even there anymore?
Were they able to dissolve off into a mist,
Moving through your body,
Coursing through your veins?
But perhaps,
It just became a little softer,
A little lighter.
Maybe they were dark and now they shine brilliantly like the sun.
And what wisdom did you learn from them?
What did they want you to know?
What have they always wanted you to know?
Taking a moment here to just really feel into this before we come out of practice.
Allowing yourself to be here and to fully integrate this experience.
This wisdom and the feelings and sensations that arose within you.
Just gently breathing in through the nose.
And slowly releasing all the way down into the belly.
Feeling your ribcage expand with every breath.
Feeling your belly lift and settle back down into place.
Taking a few more deep breaths here at your own pace.
And beginning to draw your attention and awareness to your fingers and your toes.
Maybe wiggling them ever so gently.
Clenching your fists.
Moving your wrists and your ankle.
And maybe moving your head from side to side or up and down.
And when you feel ready.
You can slowly open your eyes.
Orienting yourself back into the room,
Back into this present moment.
May you feel a sense of peace and emotional resourcing within you,
Always.
On Mayla.
REM.
