Welcome and well done for taking this space to bring relief to your uncomfortable belly.
Our bellies can really hold on to a build up,
A build up of tensions,
Concerns,
Demands,
Responsibilities we feel and emotions that it hasn't yet had a chance to process.
And that can make it really difficult for it to get on with its natural role of digesting and feeling pleasure and feeling well.
So by taking this time to slow down and pause and be with your body and care for it,
You're actually creating a natural and nurturing environment for healing to take place.
That's going to make all the difference.
So when you're ready,
Just find a comfortable position,
As comfortable as possible.
And if it feels right to you,
You can close your eyes softly.
Feel yourself settling.
Give yourself time.
And as you begin to tune into your body,
Cultivate a sense of compassion for yourself and respect.
And especially compassion for your body and respect.
Remember your belly's discomfort isn't trying to punish you.
It's a signal asking for your attention and care.
And you're doing important work by taking this time to listen and respond to your body's needs.
You are partnering in healing.
Now take a deep breath in through your nose and slowly exhale it through your mouth in a long sigh.
And see if you can soften a little as you do this.
So you're breathing in through your nose and one more time,
Exhaling slowly through your mouth,
Softening and settling your body into this moment.
And you can continue to breathe naturally,
But is it possible for you,
Even just a little,
To lengthen,
Slow and soften your breath?
And don't worry if it isn't yet,
It'll get there on its own.
You can allow your shoulders to soften,
Soften the palms of your hands,
Let any heavy energy just release through your shoulders,
Through your arms,
Through your fingers.
And your shoulder blades are just melting down your back again and resting there behind your heart,
At the back of your chest.
And your jaw is soft.
And you're softening into the support underneath you completely.
And it's completely holding you,
Receiving you.
So as you feel the whole weight of your body sinking into that support,
You can silently repeat to yourself,
I am safe.
I am safe to be here,
In this moment.
My body knows how to process and heal.
And you're safe right now,
Right here.
You're entirely safe.
And you can just gently bring your awareness to your breath,
Just simply to the air that's moving in and out of your lungs,
Your chest.
You're not trying to change it,
You're just feeling the air that's moving in and out of your body.
And while you're there,
You're remembering that what you can do,
What you have the power to do,
Is gift yourself with soothing.
And you do that by allowing yourself to settle and slow down and rest the systems in your body.
Giving them a pace at which they can rest and digest and process your experience.
Allow yourself to gently place your hands on your belly now.
Feel under your hands the rise and fall of your belly with your breath.
Notice how the longer and slower your breaths are,
The more space your belly has to fill on your inhalation and release completely on your exhalation.
Feel how that exhalation is softly moving and soothing through your belly,
Like a gentle soothing balm.
And acknowledging any sense of urgency that you've been carrying until now,
And feeling the warmth of your hands on your abdomen with the rise and fall of each breath,
As if you were talking to your belly directly.
And gently,
Say,
I am safe to slow down.
I am safe to be well.
I am safe to digest.
You are sending these messages directly to your belly,
Soothing and calming it,
And giving it space.
I am safe to slow down.
I am safe to be well.
I am safe to digest.
Now with your imagination,
Envisage a wave of relaxation washing through your entire digestive system.
With each extended exhale,
Picture your belly softening and relaxing even more.
Any discomfort is being gently washed away.
You're guiding this with your wise healing awareness.
You're the one sending waves of calm in this soothing breath through your intestines,
Right through your whole digestive tract,
Bringing peace here.
You are the one creating new space in your belly,
In your body,
Knowing you're safe to let go,
Sensing how your exhalation lets go all by itself,
Moving out that old build-up of concerns and worries,
Responsibilities.
It's just built up,
And now it's moving out.
Moving out that old build-up of tension,
Dissolving it.
So a new space is coming.
A new space is expanding through your whole belly,
Opening it up,
Letting it be light and free,
Because you're safe and safe to let go.
And you are letting your body know that,
And it's hearing you,
And it knows,
I am safe to let go.
I am safe to be here.
I am safe to be in my own rhythm and go at my own pace.
I am safe to slow down,
To rest,
To relax,
To put things aside for a time and come back to them later or not.
I'm safe to feel what I feel and be who I am,
And your body is hearing all of this in the way that you're giving it your attention,
Your wise attention,
Your healing attention,
In the way that you're offering it this space.
So now repeat one more time,
I am safe to be well.
I am safe to be me and accept myself now.
I am safe to be free with my energies.
I am safe to have pleasure and joy,
Guiding these real truths into your belly,
Sending that truth medicine there,
And feeling your belly listening to these words and truths,
Accepting them deeply.
Allow yourself to relax and absorb the healing,
Feeling healing and soothing spreading throughout your digestive system,
Throughout your belly,
Bringing comfort and ease and luxury.
Resting and breathing here for a few moments,
And sensing into how you feel now,
And especially what feels different now,
What might feel different,
Does anything feel good,
And really taking that in,
Acknowledging that.
And before we finish this practice,
Just taking a moment now to thank your belly for guiding you,
Thank your belly for letting you in with this higher wisdom that you can make space,
That you are safe to let go.
And let your belly know that you're listening,
That you know your feelings matter,
And that in your care,
And you'll come back to care for it again and again and again.
Maybe you can send a smile down into your belly,
And let that smile become a body smile,
Spreading out into all of you.
And you can slowly begin to wiggle your fingers and your toes,
So you're gently bringing some movement back into your body.
And when you're ready,
Open your eyes and return your awareness to the space around you where you are.
Now as you go forward,
Carry this sense of calm and carry the knowledge that you are safe to slow down,
To be well,
And to digest throughout your day,
And you can return to these affirmations and this practice whenever you need to soothe your belly.
Thank you for practicing with me,
And until next time,
Bye for now.
