Hello my friend and welcome to this practice,
This space of time to help you if you're feeling fearful,
When you don't feel safe.
Maybe something has happened and you feel a bit destabilized.
You've had a bit of a shock to your being or you're feeling anxious.
Sometimes there are these triggers for us to feel fearful.
They may be recent or from a long time ago and we don't always know why they're coming up or what the trigger is.
Sometimes we do but I'm going to offer to help you with a body-based practice using touch.
Where you don't have to get into any analysis of that.
Of why you're feeling this way.
It's okay to feel this way.
And you're safe.
You're not going to come to any harm.
We're going to use Havening Touch in this practice and don't worry if you don't know it,
It's a simple self-touch technique.
And I'll guide you through it.
As you settle in here I'd like to remind you that everyone feels fear sometimes.
Everyone gets triggered.
And everyone feels anxiety that keeps us awake at night or makes it feel like your whole body's tense and you can't focus on the present moment.
It's a very natural human response and it's very uncomfortable.
But it's normal and it's human and you're not at any fault and there's nothing wrong with you.
And what's wonderful is being able to see those feelings as messages.
Coming from your precious body that loves you and is saying,
Can you do something wise and nurturing that can shift this?
And even if it just shifts a little tiny bit,
We're starting to familiarize our body with a feeling of confidence that we can step in and help ourselves.
And reminding our nervous system that it has other nervous system states than just the anxiety we're feeling and can have these moments of feeling calmer or safer and over time your body grows confidence in that.
Just as it maybe have become familiar with feeling triggered and reactive and anxious.
Your body can feel more familiar with safety one step at a time.
And imagine how that changes the baseline of where your nervous system sits.
And it can always be changed,
But there's no rush.
So if you are going through a time of great anxiety,
I really want to reassure you.
There are beautiful times ahead.
You won't always feel like this.
And that it feels like this now doesn't mean there's anything wrong with you or you've done anything wrong.
So be greatly good to yourself.
I want you to be good to yourself and look after yourself and be kind.
And with you,
Let's do what's right to help you feel better.
So just a moment to settle in and if you feel like running away from the feelings that are uncomfortable I'm going to invite you instead of being really gentle with yourself in the feelings.
Might be a gentle breath.
It might be having gentle thoughts of this is vulnerable,
This is tender.
My heart's a bit tender.
And reminding yourself that you're here now.
And you're going to begin to soothe what's hurting.
So begin by stroking the palms of your hands together from side to side.
As you do that remembering this is a shared human experience that everyone understands.
We all know what it's like to go through things.
And feel an energy of kindness flowing in and you're just here.
And you're in this moment letting yourself know you're not in a past experience.
That past experience is past,
It's not here in this moment.
You might still be feeling things from it and fears,
But it's not here.
Or perhaps you're imagining something in the future that hasn't happened and it's bringing up feelings but the future isn't here.
And right here,
Right now,
Everything's alright and you're safe.
Now cross your arms over your chest and stroke down from your shoulders to your elbows,
Slowly.
Really feel that touch.
Stroking.
Soothing.
Really feel your hands on your skin.
Saying,
I'm here now.
I'm here now.
Your gentle but firm hands grounding you.
Supporting you in a way that's caring and grounding.
And at the same time feeling the support.
Of the ground underneath you.
You have your ground here.
And touching anywhere on your face now,
Maybe stroking your cheekbones,
Your temples.
And there's nothing you have to figure out.
And just let these possibilities land in your body as you're soothing it.
Going back to stroking your hands together side to side.
What is?
Even though I have these difficulties.
I'm not broken.
What if,
Even though I'm afraid?
I'm alright and I'm safe.
Stroking down now from your shoulders to your elbows.
These are just sensations,
But you're alright,
You're safe.
What if.
.
.
Though I'm feeling fear.
In my presence is also light and peace and love.
There for you.
Your body can have it even though there may be some fear.
Now stroking anywhere on your face What if I'm already healing this?
What if the feelings in my body are the processing of fear?
My body doing its best to find safety again.
What if I could let that be okay?
Gentle slow movements back to your hands,
Side to side,
Stroking palms What is a part of me that's scared doesn't need to be pushed away?
What if that part just needs holding?
Arms holding yourself now,
Stroking down from your shoulders to your elbows.
What if I can be the one who's holding myself now,
Gently without rushing?
What if my system is learning to feel safe?
Inner peace that's comfortable for it.
Slowly touching your face any way you like.
What if there are some good moments ahead?
What if good things are coming?
What if healing is happening right now?
Hands.
What if I'm still allowed to feel joy?
What if the world is not only danger but also trees and light and smiles and music and the kindness of strangers?
Slowly with these movements,
Now stroking down from your shoulders to your elbows.
Letting your body soften.
Letting your breath soften.
Soft face.
Soft skin.
Soft eyes.
What if this experience is shaping me into someone even wiser?
Face.
Someone even more compassionate towards myself.
Hands.
What if I am safe?
What if I am safe?
What if I am safe?
You can keep the soft gentle stroking.
Or let your hands rest.
Feels good to you.
Let your body guide you to what feels best.
And keep your face soft and drop your shoulders away from your ears.
And let your spine float and be light and let your sitting bones just drop their whole weight to the support under them.
Feel your feet and your breath.
Just breathe in your body.
All of you and just feel that your body is absorbing whatever it needs from what you've offered it.
It's absorbing the care.
It's absorbing what felt kind and what felt possible.
And what felt true and wise.
And the rest is just floating away.
No pressure needed,
Just letting yourself feel your body absorbing all this good stuff,
This good medicine.
And that you've stepped in.
And you offered it to yourself because not all of you is fear.
Fear is not your identity.
You are kindness and light.
And you are care and calm and ease and confidence and happiness and determination.
You have so much about you.
And you're offering that.
To you.
All that is about you.
You don't have to understand your whole path right now.
You don't have to have answers.
And you're not alone.
And you're not stuck in old moments.
You're right here,
Right now.
You might want to hold your heart for a moment,
Take your warm hand or hands there and just whisper something reassuring to yourself like I'm here,
I'm here with you.
It's okay.
I'm safe,
I'm whole.
What words would you choose?
Before we leave the practice,
If you were to carry something as an anchor from this practice,
What might that anchor be?
Whether it be touch or some words.
Or a feeling that you can return to when you need that anchor.
Maybe it is,
It's okay.
I'm here,
I'm whole.
And now.
Feel yourself and feel your body and feel what's helped.
There are any shifts no matter how small.
Now that you've stepped in and cared for what you're feeling.
Do you feel a little safer?
I hope so.
And remember you can come back to this anytime it's here for you.
And I'm here for you and you're here for you.
That's a lot of support.
Okay my friend.
Take your time as you leave this practice and move into the next step.
And thank yourself for doing this good thing as I thank you.
And until next time,
Take good care of yourself.
Bye for now.
