Welcome to this meditation on supporting trauma and emotions with presence.
Coming into any position that will support and serve you for this meditation.
Whether that's lying,
Sitting,
Or perhaps even standing today.
Really tuning into what will best support you and honouring that.
Inviting and welcoming any movement that your body might intuitively need to soothe during this meditation.
You might like to add a little sway to your position.
You may even feel like you might want to move and walk around.
And that is all okay.
Movement in the body helps flow these emotions and let them pass through.
So allowing yourself to do whatever you need.
Becoming present with your body and your experience in this moment.
And just seeing if you can acknowledge what emotions are present for you today.
You may be feeling a strong emotional response.
Perhaps some anger or grief or overwhelming.
And seeing if you can just acknowledge and allow those emotions to be seen in your presence.
Allowing them to be there without trying to change your experience.
Knowing that this experience,
Even if it is a difficult emotion,
That it is perfect just as it is.
And that you don't need to change it in this moment.
And using our five senses to anchor into the present moment.
And ground your nervous system to its environment.
Helps tell your nervous system that it is time to digest.
Bringing it back into alignment.
Feeling your feet or other parts of your body grounded into the earth.
Gravity always tethering you to the present moment.
And the earth always offering stability and firmness.
Noticing what you can taste in your mouth.
Noticing any aromas in your vicinity.
Just acknowledging and being with your experience.
And noticing what you can see behind your closed eyes.
Four eyes slightly open and gaze downwards.
Noticing any colours.
Or light.
Or shapes.
And dialling your awareness into any sounds that you can hear.
Any sounds that are close up to you.
And any sounds that are far away from you.
And using any one of these senses at any point throughout the meditation to reground and anchor back into yourself in the present moment.
If at any time you feel overwhelmed coming back to your senses.
Finding your awareness outwards to include your body.
Noticing any feelings that are present.
Noticing any sensations on the outside of your body.
Sensations and movement on the inside of your body.
Just noticing.
Seeing if you can release the need to label things as perhaps good or bad.
And letting the experience flow from moment to moment.
And noticing if there are any sensations.
And are corresponding with your emotions.
Just allowing them to be felt and seen.
Giving yourself the gift of holding space for your emotions to flow.
And using your breath on your next inhale.
Seeing if you can add a little bit of space into your body.
And releasing on your exhale.
And each time you breathe in,
Seeing if you can bring space in to the body and the emotions.
Allowing yourself to just pause for a moment.
Releasing on the exhale.
For when we give ourselves permission to feel and be present with things that might be difficult or overwhelming.
We are able to give a little bit of space to ourselves and these emotions.
And once they are given some space,
They are able to flow through and naturally resolve in their own way.
When we turn to our emotions with presence,
We allow ourselves to pause.
Seeing a little more freedom.
And seeing if you can continue to use the breath to add more space.
And seeing if you can dive into the pauses between breaths.
And allow things to flow in their natural rhythm.
You are allowed to feel.
You are allowed to feel these emotions.
And if it feels okay,
You might like to place your hands somewhere on your body.
And offer any encouragement or loving words to yourself.
You could simply say,
I am here.
I am here.
And perhaps moving your hands in any loving way that feels soothing for you.
Maybe giving yourself a hug.
And telling your nervous system that you are safe.
You are safe in your body.
And if you haven't invited any movement yet into your meditation.
Perhaps adding some movement in now.
And letting the intelligence of your body take over.
And move in any way that may help flow these emotions and feelings through your body.
And regrounding your sense of touch into the earth.
And taking a deep spacious inhale.
And a releasing exhale.
Well done.
