Welcome to Inner Haven Somatic Meditations.
I'm Megan and I'm honored to guide you through a practice of softening and letting go.
This is your time,
A space to pause.
A space to gently lay down what you no longer need to carry Letting go doesn't mean we rush or push or force.
It simply means allowing,
Making room,
Inviting your body to exhale the old and trust the new space that opens.
Before we begin,
Take a moment to resource yourself.
What this means is simply asking yourself,
What would help me feel 1% more supported right now?
Do you need a blanket?
A sip of water?
Maybe shifting your seat or stretching your legs maybe moving near a window or pressing your back up against something solid.
You can pause here if you need time.
And come back when you feel just a little more grounded and ready to receive.
Now,
I invite you to gently orient to the space around you letting your gaze move slowly,
Softly noticing what's in front of you Beside you and behind you.
Looking above you and below you Taking the time to take your space in fully.
Not judging what you see.
Just being present with it.
However slowly you are going,
Go even slower noticing the colors you see in the shapes.
Letting your eyes settle on something that feels comforting or neutral.
Allowing your body to sense this is where I am and I am safe to be here when you're ready.
Gently close your eyes or soften your gaze,
Whatever feels best to you.
And begin to turn your attention inward Let's begin with the body we will do a tense and release practice here When you're ready,
Take a slow breath in As you inhale,
Gently tense your feet,
Curling your toes and squeezing the muscles in every part of your foot.
And hold.
And on your exhale release completely,
Let it go now inhaling,
Gently tense your legs,
Your calves and your thighs holding the tension here And exhale,
Let them soften and melt.
Now inhale and tense your pelvis,
Your glutes.
Holding here And exhale,
Letting the tension dissolve moving upward,
Inhaling and bringing a gentle tension into your belly and back.
Let it get as tight as safely possible.
Holding for just a moment And exhale.
Feel everything soften like warm honey.
Now,
Inhale and clench your fists.
Lift your shoulders and tighten your face.
It even tighter as safely possible.
Hmm.
And exhale with a sigh Letting your hands open,
Your shoulders drop,
And your jaw release.
Now on your next inhale,
Tense the whole body just for a breath.
And on your exhale,
Exhale letting a sound come out if that feels good for you.
Letting it go Letting the body return to stillness Feeling the echo of relief ripple through your tissues Noticing subtle shifts allowing your body to be just as it is Now we'll move into a breath practice to help support letting go.
We'll use a pattern called the clearing breath It's simple,
Gentle,
And powerful exhale all of the air out of your lungs Breathe in deeply through your nose Hold for a moment and exhale through your mouth with sound.
Allowing a sigh,
A hum or even a whisper Let's try that together.
Inhale through the nose.
Hold.
Exhale through the mouth with a sound HA.
Feeling something leave with the breath.
Again inhaling something you want to welcome in Maybe peace,
Love,
Or surrender.
And exhale what you're ready to release doing this a few more times on your own.
Maybe saying to yourself on the inhale,
I soften And on the exhale,
I let go Inhaling,
Eye open Exhaling,
I release letting your breath become your rhythm Let it rock you gently There is no rush here.
Just you,
Your body,
And your breath making space.
Staying here for a few more moments allowing space for one more round of this breath and returning to your natural breath pattern.
Just bringing your awareness to your body again.
Noticing where you've softened noticing where you're still holding and without judgment,
Simply breathe there.
If it feels good,
Place one hand on your heart one on your belly.
Letting your own touch remind you that you are safe You are supported.
You are already releasing I invite you to take three slow nourishing breaths Let each one draw you deeper into the peace of this moment whispering inwardly,
I do not have to carry it all.
I can rest.
I am safe to let go.
And when you're ready,
Gently bring your awareness back to the room Reorienting once more.
Noticing what you see what you hear letting the world arrive gently around you taking one final inhale and a full letting go exhale to close Thank you for releasing with me today.
May you carry the softness into every space you enter today
