Welcome,
I am Christina Marie,
A psychotherapist and coach offering trauma sensitive practices and meditation and psychotherapy.
To learn more about me and these practices,
Check out my website on the profile.
This trauma sensitive meditation is intended to empower and guide meditation with choice and what works for you.
I invite you to learn what is best for you and make it your own practice.
This particular meditation supports mindfully connecting with yourself.
Take this moment to pause.
Settle into your body and mind in this moment.
First,
Feel your feet on the ground,
How you are connected with the earth.
You may also feel the support of your body wherever you are,
Sitting or lying down.
If it feels ok for you,
Notice the breath just as it is in the body.
It is natural ebb and flow.
The breath is messenger and friend of the body.
No wrong or right way for breath to be.
It may be choppy or smooth.
Just bring a gentle awareness.
When it feels good for you,
You may take a deep breath,
Inhaling fill the belly and body and exhaling releasing all air out.
Do this a couple times as feels right for you and then return to the natural breath.
Allow the body to be breathed.
And then with a gentle curiosity,
Observe all that is here.
What is the weather of the mind right now?
What is the landscape of the body in this moment?
Whatever is showing up,
Acknowledge all parts here in this moment.
All of you is welcome.
Without changing anything,
Gently extend a kind hello to what's here by saying to yourself,
I see you,
I hear you,
All of me is welcome.
And at the same time,
Anchor into this moment with the breath,
The body and the senses.
Notice all that surrounds and supports you right now.
This is the practice.
You may say to yourself,
Breathing in,
I know that I am breathing in.
Breathing out,
I know I am breathing out.
In,
Out.
You may set aside all that's happened in the past or what the mind is anticipating to come.
Perhaps imagine taking off a backpack and setting down a weight for now.
Know that the earth can hold this for you and you can come back for it later.
As we get caught up in thoughts and emotions,
Acknowledge with a kind curiosity and return to this moment.
This moment with the breath,
This moment with the body,
This moment with the senses.
This moment just as it is.
Breathe in deeply to bring your mind home to your body.
Pause.
This moment is just for you.
When you feel complete with this meditation,
Send gratitude and kindness to yourself for showing up.
You may send loving kindness by repeating these words.
May I be at peace.
May I be free from suffering and harm.
May my life unfold with ease and joy.
May I be at peace.
May I be free from suffering and harm.
May my life unfold with ease and joy.
Extending this out to all the world.
May all beings be at peace.
May all be free from suffering and harm.
May all lives unfold with ease and joy.
