Namaste and welcome.
This meditation includes some soft somatic movement.
This is to help you with heaviness.
So dealing with emotions that may be stored in the body or in the heart.
Allowing them to come up.
Allowing them to surface.
Allowing whatever needs to be released.
We're going to start by finding a nice comfortable position.
So that might be lying down,
Sitting cross-legged.
And we're going to start by dropping into the body.
As you start to connect to your breath.
And just observing how you're breathing.
Where does that breath start from?
And then maybe inviting a deeper breath on the inhale.
Allowing the body to fill up.
And on the exhale,
Allowing the body to soften,
To release.
Maybe even let go.
Starting to relax those shoulders.
Relaxing the jaw.
As you slowly start to disconnect from any thoughts.
Any thoughts that might be feeling a bit heavy.
Knowing that you are dedicating this time just for yourself and your body.
Knowing that you are safe in the body.
Knowing that you have the power to self-soothe.
And as we start to feel the breath rise in the body.
Start to bring your focus and awareness just to yourself.
Maybe with every inhale,
Just imagine you're calling your energy back.
Wherever you may have left it today.
With every inhale,
We're drawing the focus and awareness back to ourselves.
And if you're lying down or sitting cross-legged.
You might want to start to draw your hands towards your body.
Maybe placing one hand under the belly,
The other on the heart.
Maybe allowing those eyes to close,
If it feels comfortable to do so.
As we start to feel into the body.
Feeling the rise and fall of your belly,
The chest.
We start to connect to the body.
As we start to breathe into any sensations that might be coming up.
Any emotions that start to rise.
And being open and almost surrendering to those emotions.
So resist the urge to push them away or push them down.
With every inhale,
We want them to rise in the body.
Reminding yourself that you are safe.
You are supported and you are held.
Maybe now slowly using the hands.
Maybe just doing soft,
Slow,
Circular motions over the belly and the heart.
Almost like you're warming the body up.
Still breathing deep.
Still exhaling completely.
On the exhale,
We want to encourage the body into a state of relaxation.
At the same time,
Your inhale is going to allow any emotions,
Any sensations in the body to surface.
Being gentle with yourself.
Being kind to yourself.
And while these emotions start to rise,
They start to surface.
Try not to find the reason,
The story behind those sensations,
Feelings and emotions.
Just almost allowing them to just be present.
Allowing your breath to guide you.
Feel free to exhale through the mouth.
Long sighs out.
Letting go.
At the same time,
Welcoming.
Don't be afraid.
Maybe rubbing the hand over the heart.
And if you're sitting cross-legged here,
I'd like to invite you to lie down.
As we start to invite some movement into the body.
Movement in the body can provide an energy release.
And also allows the prana,
The life force,
The energy in your body to flow.
Sometimes when we're stuck in heaviness,
Our body almost freezes.
The energy becomes stagnant.
So whilst we're lying down,
We're going to take the soles of our feet onto the mat.
Keeping them hip width apart.
Knees are pointing up.
We're going to start a slow sway with the knees from side to side.
Almost like window wipers.
Softly swaying the knees to the right.
And then drawing them back to centre.
And then towards the opposite side.
Moving with intention and slow motion.
Moving the hips in this way also allows any emotion to release.
Allowing that emotion,
Whatever you feel it may be.
Allowing it to surface.
Swaying the knees really slowly.
Allowing those arms to be soft.
Soft jaw.
Relaxing the eyebrows.
And then let's slowly draw the knees back to centre.
As we heel toe the soles of the feet together.
So the soles of the feet are touching.
We allow the knees to draw apart.
And allow the knees,
The legs to open up like a book.
You might want to place each hand under each thigh to support yourself.
Still breathing into those sensations,
Emotions.
Allowing the hips to open,
To surrender.
As you start to focus more on your exhales.
Let's slowly count down nine to one on the exhales.
Every exhale we release.
Working with your own rhythm.
Allowing the breath to guide you.
Reminding yourself that you are safe.
You are safe in carrying these emotions.
It's okay for them to be present.
And it's okay for you to feel what you are feeling.
Giving yourself full permission to release in whichever way feels right for you.
It's okay if you cry.
And then we are going to slowly bring the knees back to centre.
And allowing the legs to straighten.
Finding your lying down position.
As you maybe take the legs out wider.
Allow the feet to roll out,
Kneecaps soften.
Bringing your awareness back to the present moment.
Keeping those eyes closed.
Staying present.
And just allowing the breath to guide you.
In and out.
In.
As we come to the end of the meditation.
Maybe drawing your knees up to your chest.
Giving yourself a big hug.
Maybe rolling over onto one side.
Allowing those knees to draw upwards.
Soothing yourself.
Finding comfort.
And in comfort in allowing those feelings and emotions to be present.
And as you move through your day.
Just know.
That you have the power to soothe yourself.
And there's power in allowing those emotions to be present.
There's power in feeling emotions.
Namaste.
