Welcome.
Thank you for taking some time with me to pause,
Breathe,
And gently return to yourself.
In this 12 minute practice,
We use breath work and visualization to support the release of stuck emotional energy in the body and create space for something new.
This meditation can be useful for managing difficult emotions that create pain or discomfort in the body,
Releasing stress-related tension.
And refocusing the mind with intention.
You can do this practice sitting up or lying down.
Whatever position that allows you to relax while maintaining enough attention to focus on the practice.
Let's settle in and journey together.
Take a moment to reconnect with your breath.
Noticing the rise and fall of your inhale and exhale.
And allowing it to anchor you into the present moment.
Noticing all the sensations involved with their breathing.
And tracking how your body expands with each in-breath.
And contracts on the out-breath.
Notice how your breath brings you into the here and now.
As you start settling in,
Expand your attention to your body.
You may be aware of areas of tightness or tension.
Discomfort or pain.
Heaviness,
Lightness,
Temperature changes.
Or not much at all.
Whatever you notice,
Allow it to be here.
No need to resist or push anything away.
Just quietly witnessing and being with whatever's present.
Sometimes difficult emotions can manifest as physical sensations.
They may show up as an aching in your heart.
Sinking in your belly.
A clenching in your throat.
Pressure in your head.
Or even a sense of emptiness or numbness.
If any of these are present with you.
Maybe take a moment to ask that sensation.
What emotions are here?
If at any point the emotions or sensations become too intense,
Come back to your breath and tracking your inhale and exhale.
When you're ready.
Widen your attention to your physical body in space and where it meets the air around you.
You can do this by slowly tracing the outline of your body from head to toe.
Noticing the curves and lines of your body.
And then noticing how the air surrounding your body feels against your skin.
If you like,
You can visualize a light glow around your body.
Maybe a white or golden light.
Representing an energy field from which you can pull whatever you need at this moment.
If you need a sense of groundedness,
Clarity,
Or patience,
Whatever comes to mind,
Imagine that with your inhale,
You can pull that quality into your body from this field around you.
And with your exhale,
You can visualize releasing discomfort,
Stress,
Tension,
Or any stuck emotions your body is holding.
Inhaling to bring in what you need.
Exhaling to release what feels stuck.
Continue this visualization.
Using your breath as an anchor.
If your mind begins to wander,
As it naturally will,
Repeat to yourself silently,
Inhale to invite in.
Exhale to release out.
Inhale to invite in.
Exhale to release out.
Take a moment to notice what you feel in your body.
And how your mind and emotional state may be shifting.
Inhale to invite in.
Exhale to release out.
As we start to close this practice.
Check in with your mind and body.
What do you notice?
Has any stuck energy shifted?
Do you feel more aware of your body in space?
What do you notice emotionally and mentally?
Whatever your answers to those questions,
Take a moment to thank yourself for engaging in this practice and intentionally connecting with your mind and body awareness.
Take one more slow,
Nourishing breath.
And invite awareness back to your current time and space.
Thank you for taking some time to practice with me.
And I look forward to our next journey together.
