If you are feeling stressed,
Anxious,
Or triggered right now,
This meditation is for you.
Close your eyes,
Relax your forehead,
And notice where in your body there is a sensation,
A message,
An inner body indicator of this stress,
Anxiety,
Or trigger.
You can look at sensations perhaps in the temples,
At the throat,
If there's like a ball in the throat,
If there is maybe like a dagger in the chest or a pinching sensation in the upper back,
Maybe like churning in the belly or a feeling of being sick,
Or maybe there's tightness in the hips or some kind of pinch or pain in the lower back.
Maybe it's somewhere else,
It's okay.
I call this the IBI,
The inner body indicator of stress,
Anxiety,
Or any trigger for a deep fear or emotion.
So notice right now where in your body is your indicator.
And without judging it,
Imagine that you are outside of your body at the back of your lower skull and you are looking at that part of your body that is sending you a message and see it as a witness.
Notice if it has a shape or a color and just be with that.
And if your mind is going somewhere else to thinking,
Well,
What is this about?
What's next?
What do I do with it?
Okay,
We see the thoughts.
I invite you to focus on your exhale.
So you are breathing long,
Slow,
Deep breaths,
And you are focusing your conscious mind on the exhale.
It's like 90% of your awareness is on the exhale and only 10% of that witness energy is looking at the sensation.
We are giving it space to be.
We are honoring it without trying to understand it.
Focus on your exhale.
And if the sensation shifts into something else,
Just follow it.
Keep focusing on your exhale and notice how it dissipates because you were able to give it the space that it needed to be felt.
Notice how it shifts.
If it feels better for you now,
Take a deep breath in through the nose and fill up that space with breath,
That area of the body that was seeking your attention.
Fill it with breath.
If you still feel it,
Keep focusing on your exhale.
And if you took a deep breath,
Exhale wherever you are.
Let's breathe in together through the nose.
Exhale through the mouth.
Two more deep breaths in through the nose,
Out through the mouth.
Beautiful.
And notice how safe you are and how supported your body feels now just for having been heard.
That inner body indicator is there because it's sending you a message it needs you to hear it.
We can do a further soul-coating practice of getting to know what the fear is,
But right now the tool that you are learning is to be with the sensation without trying to change it and focus your conscious mind on the exhale.
So do not let the overthinking mind shift you into fear.
Next time you feel afraid or anxious or stressed,
I invite you to come back and listen to your inner body indicator and breathe and be with it.
Let's take one last big breath in together.
Hold the breath at the top,
Feel that space that was communicating with you fill up with expansion.
Find a smile on your face and at that place in your body and let it go.
You're welcome to come back to this practice anytime you hear your own IBI of stress,
Anxiety or fear to really be with the emotions that your humanness is bringing up for you to support.
Well done.
