Thank you for joining me for this guided somatic rebalancing meditation from reshapelife.
Co.
Uk.
This meditation offers the opportunity to turn towards ourselves and listen deeply.
It is the self-care equivalent of creating a sacred time and space away from any distraction for a dearly loved one simply to listen,
Offering presence,
Warmth,
Curiosity,
And acceptance.
The intention of this meditation is to invite deeper self-connection and to develop the ability to notice and be with our emotional experience.
Emotions are a reflection of the mind in the body.
They are physical sensations accompanied by patterns of thought.
So paying attention to our physical sensations is an excellent way of practicing presence with our emotions.
That in itself can be a transformative practice,
And we can then work to self-soothe or to go further into exploring our subconscious programming and healing.
I offer a separate guided process that goes into that.
Many of us have developed the habit of repressing or avoiding our emotional experience.
Aside from the strategies that we use often being detrimental in themselves,
Repression and avoidance are forms of self-abandonment.
So I invite you once again to consider the analogy of turning towards a deeply loved one and offering full presence and acceptance.
That deeply loved one is you.
Many of us have not been on the receiving end of this type of listening,
So it can take some practice.
This is a courageous journey of self-development,
And it will be transformative for you and your loved ones.
You can use this meditation for your present experience,
Or you can use it to help process an experience past.
Now,
I invite you to make yourself comfortable.
You may choose to sit or to lie down.
Allow yourself some time to arrive into the present,
To land in your body,
To make any adjustments to your position.
And when you're ready,
Move your breath down deep into your abdomen.
Notice how your belly expands forwards and outwards on your inhale,
Then how it falls back to your spine as you exhale.
Find a smooth and steady rhythm in your breath.
We are going to use a specific breath three times.
When you're ready for your first,
Take a deep,
Comfortable breath into your belly.
Hold for just a moment,
Take in a sip more air,
And then allow yourself a long,
Smooth exhale between your lips.
Go ahead and use this breath two more times before returning to your steady breath.
This is your opportunity to explore the sensations in your body.
Take your time to notice where the sensations are,
Exploring what's alive in your chest,
Your shoulders,
Your throat.
You could explore your pelvis,
Your legs,
Your feet,
Your toes,
Finding what's alive and where,
And then sitting with the sensations,
Wherever they may be.
Explore the sensations as richly as you can,
Do they have a feeling,
A sound,
What qualities do they have,
Is there pressure,
Or a tingling?
Here we are just noticing and exploring.
If any of the sensations feel hard to be with,
Use your breath.
Take a steady inhale through your nose,
And then gently blow the exhale through your lips.
You can use this breath as often as you like.
And as you connect with these sensations in your body,
I invite you to start to label the emotions that accompany these sensations that you've found.
Name the emotions,
Describe them to yourself.
Once again,
Check in with the sensations in your body as you name your emotions.
These sensations cannot hurt you,
You are safe to feel them.
If your attention is distracted from the sensations,
Then gently draw it back as you stay with them and explore the sensations.
They may move or change,
So notice any changes.
Imagine the opposite of the sensations that you found.
If you are experiencing tension,
Explore what it would feel like to relax.
If you're experiencing pressure,
Invite release.
If you're experiencing movement,
If you're experiencing heaviness,
Explore lightness.
If you are drifting or ground,
If there is heat,
Find coolness.
If there is darkness,
Experience light.
Whatever the sensations,
Take some time to consciously experience,
In as much richness as you explored the sensations that were alive in your body at the start of this breath.
The experience of the sensations that you are now in,
Explore all of their qualities.
Feel them in all of their dimensions,
See them,
Visualize them,
Flow with them.
Feel them merging into your being and take your time to do this.
And a long,
Steady exhale,
Gently opening your eyes.
