Welcome to your working with a reaction meditation.
This is to support in beginning to open up awareness,
Self-compassion,
And to increase your capacity to be with the energy,
Sensations,
Emotions,
And life that is right here,
Right now.
So take a few moments to find a comfortable position to sit.
Something where your body can be relaxed and yet awake,
Alive.
It might feel good to take in a deep breath through the nose and sigh it out the mouth.
Breathing here however feels good.
Really allowing your breath and your body to guide you as you come into this moment here and now.
Letting go of what came before and what will come after.
Softening the face,
The eyes,
The jaw,
The mouth,
The chest,
The belly.
And now allowing the breath to find a natural,
Easy rhythm.
As you invite the body to soften and melt down into the support underneath you.
Taking a few moments here to resource in this support.
Letting your attention go to where you meet the support underneath.
Feeling what it's like to be held,
To receive this support for a few breaths.
And beginning to bring to mind a situation where you got caught up in reactivity.
Perhaps you were triggered and found yourself shutting down or lashing out.
It can be a little moment.
Perhaps someone or a conversation or a situation at work.
Where you got caught up in something,
In a reaction.
Making it as specific as you can so you have a visual that is real for you.
The words that were spoken,
The look on someone's face,
The tone of voice.
Just beginning to bring this to mind.
Really for a few minutes,
Stepping into this feeling what it's like.
And we won't be here long.
But letting yourself really drop into this situation.
To let it become alive in your mind and your body.
What is it like to be you?
Bringing curiosity and kindness as you feel the overall felt sense.
As you perhaps hear a narrative or a belief or a story.
Beginning to drop it into the body.
So notice what is the most difficult part of this in my body.
What is happening in my throat,
My chest,
My belly,
My face.
What is the shape my body takes?
And you might notice what you're believing about yourself,
About the world,
About others.
But staying with the body.
So noticing where you're tightening or where it's heavy.
What temperature,
Quality,
Texture.
Feeling from the inside out what this is like.
And this is a muscle we are strengthening so it's okay if it's hard to contact and feel.
Just notice what's happening in my body.
And for the next few seconds we're gonna go in a little deeper.
So over-efforting or emphasizing what's happening in your body.
If there's a tightness in the chest,
Can you allow it to tighten a little more?
If there's a heaviness or a holding in your belly,
Can you lean into it?
Really letting yourself feel this whole overall shape of the reaction.
Sensations,
Body,
Feelings,
A few more little breaths.
And then just begin to deepen the breath,
Taking a nice full breath.
And as you breathe nice and deep,
Slowly start to let the body undo,
Soften,
Release.
Breathing really deep,
Really full.
Inviting all the parts and pieces to soften.
And as you do,
Let yourself feel.
Opening to the energy.
Breathing nice and deep.
As you let yourself feel whatever is here.
Being generous with your breath.
And allowing the body to move in any way that it wants to or to make sound.
Following this energy,
Opening up to feeling what is here.
Would it even feel good to place your hand on your heart to simply ask the question,
What am I unwilling to feel?
Continuing to breathe deep,
Opening up to tenderness,
To energy,
To life.
Trusting the body,
Trusting any intuitive impulses.
Maybe moving the face,
Letting out some sound.
Being with yourself,
Staying with your experience,
Continuing to breathe.
And as you breathe here,
Beginning to open up to your own wisdom.
As you feel into what did you really need in that moment?
From yourself,
From a person.
What were you longing for?
What did you need?
And it's okay if it's vague or you can't tell.
Just opening up to sense.
What did you need?
What did this part,
This piece of you need?
Perhaps to be seen,
Maybe love or protection,
Safety.
Begin to see if you can sense a part of you that could give this piece what it needs.
Or maybe it comes from outside,
Maybe a warm light or maybe the earth holding you underneath or from a being or person that radiates love.
Beginning to play with the possibility of receiving what it was that you needed.
Using the breath to support as you feel yourself give and receive what you need.
And staying with your experience with whatever is unfolding.
Breathing,
Noticing what's happening in your body.
Expanding,
Feeling,
Meeting what is right here,
Right now.
And beginning to let go,
To release,
To find some rest and integration.
You can lay down,
Curl up,
Spread out,
Stay seated.
Just letting the body start to melt back down into that support.
Letting yourself be held.
And trusting the power of this practice,
Trusting that you got what you needed.
Trusting your body's ability to return to its blueprint as you begin to undo some of the imprint of society,
Of conditioning,
Of trauma.
So letting the body really rest and integrate as you lay yourself be held by Mama Earth.
And you might notice what is your experience now.
What is happening in your body now.
Who is here now.
And letting yourself rest for as long as you desire.
Giving yourself this time and this space.
