Thank you for joining me today.
My name is Illyria and I am going to be doing a guided meditation today for when you're feeling triggered.
I am currently myself experiencing a trauma trigger right now and I did not realize it until it was pointed out to me that I was avoiding it.
And so I am in serious need of some self-regulation and it sounds like if you came here that you might need that as well.
So let's go ahead and start.
If you'll find a comfy place.
I like to sit on my floor to feel grounded and I like to have all the lights off.
I like being in the dark.
So find your comfy place.
I'll give you a moment.
All right,
While we wait to get you settled,
I'm going to go ahead and start leading us in some breathing.
First,
We're going to start by taking a large breath in and hold it for a few seconds and then out through your nose.
Nice deep breaths in through your mouth,
Out through your nose.
Feel the air passing through.
Feel the air coming into your lungs and your lungs expanding.
Feel your diaphragm drop down.
Feel that air go through your nose and escape as you blow it out.
Hear the sound it makes as the air passes by.
Be as loud as you need to be.
I find that for me,
If I am having an audible inhale and exhale,
It really helps me get deep into my body and into my chest with the heavy breathing.
This time when we exhale,
We're going to let it out in a sound.
Now,
Whatever sound comes out,
That is simply your choice.
Whatever feels right when it comes out.
This could be some humming.
It could be singing.
It could be moaning.
It could be just screaming to let out that heaviness that's stuck in your chest.
So we're going to do a nice deep breath in and then let it out.
Another deep breath in.
It doesn't matter what it sounds like,
Just what feels right in your body.
Nice deep regulated breaths in and let it out.
Feel yourself lighten as you get those breaths in.
Try to get that breath all the way down to your toes.
Feel it completely go through your body and then exhale it all out.
Imagine yourself cradling what is bothering you in your hands,
Even if you don't know what that thing is.
Hold your hands out in front of you,
Your palms facing upwards as if you're going to cup some water and drink it.
Now put whatever is bothering you into your hands right there.
See it.
It is a tangible thing now.
You can feel it in your body and now you can see it in your hands.
Now what we're going to do is we're going to plant our feet firmly on the ground and really feel our body connecting with the earth.
Now take a deep breath in and let it out.
Imagine yourself hugging the earth.
Now take that and kind of push your feelings and emotions in that heaviness.
Feel it in your hands.
Move it back and forth.
Kind of play around with it and see what your body feels like doing.
And when you're ready,
Let the earth take it away from you and settle that trigger down.
It might come back and that's okay,
But you're here now and you're getting it to calm down and have that heaviness dissipate from your body.
More nice deep breaths.
Start adding in some neck rolls.
Those always feel so good to me when I'm triggered.
Hands firmly planted,
Feet firmly planted on the ground.
Feel the energy of the earth coming into your body.
Now switch directions with the neck circles.
Nice big circles with your neck.
You might feel a couple of pops and that is perfectly fine.
That's your body relaxing.
Now move your shoulders a little bit.
Some nice gentle shoulder rolls.
I like to start back and then switch going the other direction.
Feel how tight your shoulder muscles are.
I know mine are super tight and I get very stressed and have this heavy emotion in my body.
I get stuck in my shoulders.
So let's go ahead and work that out.
You want to do some more head rolls.
That's perfectly fine.
Add in some single shoulder rolls as if you're rowing a boat.
I guess it would not be a boat.
It's more of a paddle boat,
But that's okay.
All right.
We're going to finish up here with some nice deep breathing.
Deep breathing always helps you come back to center.
So what we're going to do is we're going to take our hands and we're going to inhale and swoop your arms up in a big motion and rest your hands down at heart center.
You should look like you're praying.
You're praying to the universe right now and you're praying to your body.
Please release the heaviness of my body.
I'm going to take a nice deep breath in and raise our arms.
Get a nice good stretch in there.
You can stretch side to side and release the breath and bring your hands down to heart center.
We're going to do that motion again.
Nice deep breath in.
Feel that good stretch as you reach up to the sky.
Maybe you need to lean forward a little bit.
Feel your back.
Maybe lean back a little bit and hands down to heart center.
Thank you so much for being here with me today.
I hope this helped you get out of your trigger.
It definitely helped me and this is what I needed.
I hope it also helped you.
