Welcome to this somatic release,
Feel to heal.
This is your space to soften,
To reconnect,
To feel deeply,
Safely and fully.
Emotions are not something to be feared,
They are meant to be felt,
To be honored and released.
Today's meditation will guide you through a gentle process of reconnecting with your felt sense,
The inner awareness of sensations,
Emotions and energy moving through your body.
As you tune in,
You'll begin to understand that emotions are simply energy in motion,
Flowing waves that rise,
Peak and dissolve when allowed to move freely.
When we resist or distract ourselves from feeling emotions,
They become stagnant,
Like a pool of water with no movement.
But when we tune towards what we feel,
With compassion and presence,
That energy begins to flow again.
So you see,
It is through feeling that we heal.
Let's now begin our practice.
Get yourself really comfortable.
If you haven't already,
Gently close your eyes.
Take a slow,
Deep breath in through the nose,
And exhale softly through the mouth.
Again,
Deep breath in through your nose.
Now sigh and release your exhale.
With each breath,
Shift your awareness inwards,
Releasing any noise of the outer world,
Releasing into the quiet landscape within you.
Notice how everything begins to slow down when you turn your attention inward.
Let your breath be the bridge that carries you home,
Keeping with your breaths.
Now bring gentle curiosity into your body.
Notice your breath moving in and out.
Notice the rise and fall of your chest,
The expansion of your belly,
And the contraction of your belly.
Feel into your heart,
Beating within,
Steady,
Constant,
Faithful.
Your heart is your greatest supporter.
It's been beating for you every moment of your life.
Place a hand there and acknowledge its rhythm,
The rhythm of life itself.
Now let your awareness expand through your arms,
Your legs,
Your entire body,
A pulsing aliveness.
Bring your attention now to the back of your knees.
Invite any tension there to melt away.
Feel your thighs,
Hips,
And lower back soften.
Bring your breath all the way down to the base of your spine,
The root of your being.
Inhale light into this sacred center.
Exhale,
Bringing ease through your whole body.
Awareness now to your throat,
The bridge between heart and expression.
Simply notice,
Breathe.
Breathe.
Now bring your attention back to your heart,
The center of feelings,
Compassion,
And courage.
Just notice what's alive there.
Next,
Move down to your solar plexus,
The space of your personal power.
Breathe into this area and feel it gently expanding with each inhale.
Bringing your awareness just below your navel,
The seat of emotion and creativity,
Your solar plexus.
Let this area expand even more with each inhale.
Now bring your awareness to the base of your spine again.
Feel the grounding energy of the earth beneath you,
Holding you.
Now take a step back into your awareness,
And sense your entire body has one whole field of energy.
Feel your breath now filling every cell,
All the way up and down from your toes,
All the way to your fingers,
All the way to the crown of your head.
Notice how calm and peaceful you already feel,
Simply from coming home into your body.
There have been moments in your life that made your body tighten,
To close off or to become numb.
We all carry remnants of these moments,
The echoes of old experiences stored as tension.
These sensations are not the enemy,
They are doorways,
They are paths back to peace.
Now allow one such memory to arise.
The first one that comes is perfect.
Perhaps this was when you were younger,
Or maybe even yesterday.
A moment with someone,
A situation,
Or simply a feeling in your body.
Whatever comes to mind first,
Trust it.
Trust it's the right one for now,
Remembering you can always come back here.
As you bring it to mind,
Notice where you feel it in your body.
A tightness,
A heaviness,
A hollow space.
Whatever you feel,
It's safe to feel.
Whatever you are sensing is simply energy that has been waiting for your attention.
You don't need to fix it,
You don't need to feel it,
Just notice it.
If it helps,
Place your hand on that area now.
Whisper gently to yourself,
It's okay for me to feel this.
It's safe for me to feel.
I'm here with you.
You are not alone.
Breathe into this space,
Inhale compassion,
Exhale release.
As you breathe,
Let your breath hold space,
Let this energy feel held by you.
You are not reparenting yourself.
You are offering love.
You are offering safety.
You are offering understanding.
Stay with the sensation as it changes.
You might feel a wave of emotions,
Tears,
A sigh,
A tremble.
This is your body releasing,
This is healing happening.
If emotions arise,
Whisper,
It's safe to feel.
I've got you.
I've got you.
Breathe into those parts of you that have been constricted.
Breathe into the parts that feel forgotten or numbed.
With each exhale,
Let go of what your body no longer needs.
With each exhale,
Releasing tension,
Grief,
Anger,
Or fear,
Whatever is coming up for you.
This is all energy and each breath out is releasing it.
Your breath is washing through every cell like a gentle current of renewal.
Now bring gratitude into this process.
Thank your body for keeping you safe for all these years.
You might say softly,
Thank you for protecting me.
It's safe for you to open now.
I'm ready to feel fully alive.
Feel the shift within as if a lightness begins to spread through your whole system.
What once felt tight now begins to loosen.
What once felt heavy now begins to lift.
Bring both hands to your heart now.
Breathe into your hands,
Into your sacred center.
With every inhale,
Feel warmth expand.
With every exhale,
Let peace ripple through your entire being.
Imagine this heart energy glowing brighter,
Filling your chest,
Radiating through your whole body.
As the energy shifts,
Also notice the music shifts.
Now bring a soft smile to your face.
A smile of relief,
Release and gratitude.
Find one thing that you're grateful for right now.
Let gratitude fill every breath.
Let it flow into the spaces where pain once lived.
This is how you heal.
By breathing,
By feeling,
By holding yourself with love.
By allowing energy to move and transform.
Inhaling now peace,
And exhaling release.
Inhaling love,
And exhaling freedom.
Inhaling gratitude.
Exhaling expansion.
Now rest for a while in the sounds.
Letting the sounds wash over you.
Letting the sounds retrain your nervous system.
You've just taught your nervous system that it's safe to feel.
You've replaced contraction with openness.
Released numbness with vitality.
Released today fear with calm.
And in this is the essence of healing from within.
Stay here for another minute in the sound healing.
Let the sounds vibrate and renew.
When you're ready,
Gently open your eyes and return to your day softer,
Lighter,
More connected to your body,
To your breath,
And to your beautiful heart.
Blessings to you on your journey.
Here on Earth.
Namaste.
