Containment.
Hi there beautiful soul.
Welcome to your guided practice on creating containment within your body.
In this meditation I will be guiding you through a gentle practice of self touch to help you soothe and regulate your nervous system,
Creating a container or a sense of being held when you experience sensations or emotions that feel overpowering.
Maybe it feels like everything is spilling out of you or maybe you're spinning and you need the felt sensation of being held.
This practice is designed to help you hold this intensity,
To create limits around it,
To contain it so that you can acknowledge its existence and create the presence and awareness needed in your nervous system to address it.
This is a practice that you can relate to in a speed that feels good for you.
In this meditation we're going to be using our hands for this touch.
And so if you are in the space of getting comfortable with your hands or comfortable with self touch,
Just once again a reminder to relate to this meditation in a way that feels most comfortable for you.
Let's begin.
Start this practice by just taking some gentle breaths.
Breathing into the rise and fall of your belly or perhaps the rise and fall of your chest.
Keeping your eyes open and just gazing around your space.
Bringing your awareness to the here and now.
Beautiful.
And at this time you may shift your awareness to your hands and just taking a moment to simply observe them.
You may wiggle your fingers and just bringing gentle movement to your hands.
Just turning your palms upward and taking your thumb and just sliding it back and forth.
Perhaps connecting with different fingertips and just feeling the sensations that you're creating simply by bringing awareness to your hands.
And as you are bringing this sensation to each individual hand,
You may decide to join your hands together and bringing movement here by just rubbing them together,
Perhaps back and forth.
Maybe side to side or in small circles.
Noticing any warmth or texture or any sensations that may be arising at this time.
Beautiful.
Now you may take your right hand and place it just below your left armpit.
Perhaps cupping or just holding the side of your chest.
And you may take your left hand and place it on your right side,
Choosing either your shoulder or your elbow as the point of connection here.
And just sitting here for a moment.
Breathing into the container that you just created.
Seeing how your body is responding to this felt sense of being held.
And if it feels good for you,
You can bring a gentle squeeze through your hands,
Squeezing your side and your shoulder or your elbow.
You may also choose to pat yourself in a soothing way.
Just bringing some stimulation to these areas as you hold.
And if you feel like you may want to rock or sway for comfort,
That is welcome too.
Witnessing,
Containing and just holding yourself.
There you go.
Also that is the end of our practice today.
You may bring your hands down or keep them around you for as long as you need.
Going back to this exercise,
Whenever you have the desire of being held or creating a container for protection and acknowledgement.
Or whenever you need to self soothe and regulate your nervous system,
Remember to hold yourself.
Meri Lordshiphe by Patong
