Hi,
Frankie here.
Welcome to this meditation.
This practice is for trigger awareness and deepening your understanding of triggers.
The meditation is designed to help you observe your triggers and the emotions they invoke.
Empowering you to practice non-judgmental awareness and loosen their grip on you.
This meditation invites you to explore the experience of triggers with compassion and curiosity.
By observing your triggers without attachment or judgment,
You can create a space for healing and greater emotional freedom.
If you haven't already,
Find your comfortable seated position or lie down.
Ensure that your body feels supported either way.
Gently close down your eyes and take a deep breath in through your nose.
Hold it for a moment and now let it go.
Another deep breath in,
Hold and release.
One more in,
Deeper breath,
Holding it and just letting go.
Letting go of the day and now just letting your breath flow however your breath wants to flow.
Nice,
Calm,
Deep breaths.
With every breath,
Feel yourself setting more and more into this present moment.
Shift your attention to just observing the natural rhythm of your breath.
Notice the air as it's entering your nostrils or mouth and the warmth as it flows out.
Allow your breath to ground you more and more into this moment.
Creating a space free of expectations,
A space free of judgment.
Feel the gentle rise and fall of your chest and your belly anchoring you into the here and now.
Gently bring your mind to a recent moment when you have felt triggered.
Imagine the scene unfolding before you as though you were just the observer watching from a safe distance.
Notice the thoughts,
Emotions or sensations that arise as you recall this experience.
Simply observe them without trying to change or fix.
Just let them come and go like waves on the shore.
Tuning into your body now,
Bringing your awareness into your body.
Where do you notice these sensations connected to this trigger?
Is it your chest,
Stomach,
Throat or somewhere else?
Feel into the sensations in your body.
As these sensations arise,
Acknowledge them with compassion.
As though you are gently holding them in your awareness.
There is no need to judge or resist.
Simply allow them to be.
Let them come and go like the waves on the shore.
With each inhale,
Imagine you are creating more space around these sensations.
Visualise the edges softening of the sensations.
It's as though your breath is expanding a safe container for these feelings.
With each exhale,
Release tension.
Release resistance.
Release any judgement.
Quietly affirm to yourself,
I am safe.
I am observing.
I am not reacting.
Feel the power of the spaciousness.
Feel the power of compassionate awareness growing within you.
Feeling into a deeper layer within.
Notice any other sensations that are now arising.
Feeling into them.
Also acknowledging these sensations with compassion.
As you are gently holding them in your awareness,
Just give them love without any judgement.
Again,
Visualise softening of the edges of this.
As though your breath is expanding a safe container.
As you exhale,
Release this tension.
This resistance.
This self-judgement.
And again,
Quietly affirm to yourself,
I am safe.
I am observing.
I am not reacting.
Feel the power of this spaciousness.
Compassionate awareness growing stronger within you.
When you are ready,
Gradually bring your awareness back to your breath.
Feel the steady rhythm anchoring you once again.
Wiggle your fingers and toes.
Inviting movement back into your body.
Slowly open your eyes when it feels right to you.
And take a moment to reflect on how you feel.
Acknowledge this is a small step towards understanding and becoming free of your triggers.
Each time you do this meditation,
Other triggers may arise as they are ready for release.
And repeat after me.
I am growing in awareness.
I am bringing more and more compassion in for myself with each and every breath I take.
I am growing in awareness.
I am bringing more and more compassion in for myself with each and every breath.
Acknowledge yourself one more time.
Giving yourself a hug.
And knowing you can come back to this meditation any time you like.
Blessings to you on your journey on planet Earth.
Namaste.
