This meditation practice is best done lying down.
Lie down on your bed,
On a mat,
In a place that you will be undisturbed,
And gently close your eyes.
And notice if there are any adjustments or distractions that you could eliminate before you start your practice.
And begin to open your senses,
Welcoming the environment around you,
Touch,
Temperature,
Sounds,
Smells,
And begin to feel into your intention for this practice.
And let's bring awareness to the breath and the body.
Take nice slow deep breaths,
Take a deep inhale and feel your belly rise,
Exhale and let your belly sink.
Continue to breathe and relax as I count down from 10 to 1.
10.
Feel your head and neck sink into the mat.
9.
Relax the muscles in your face.
8.
Feel your shoulders and shoulder blades melt into the mat.
7.
Relax your arms and hands,
Releasing any tension.
6.
Feel the back of your ribs touch the mat.
5.
Let your lower back relax into the mat.
4.
Feel your buttocks sink into the mat.
3.
Relax your pelvis,
Legs and thighs.
2.
Feel your calf muscles on the mat,
Let your feet fall out to the side.
Continue to breathe deeply,
Take a deep inhale and as you exhale,
Let your entire body fall completely heavy onto the mat.
And again,
Deep inhale and exhale,
Completely letting go,
Let your body fall heavy,
Sinking deeper and deeper,
Just letting go.
And notice the space all around you,
The space in front of you,
Behind you,
To the left,
To the right.
Invite stillness into the body,
The body quiet,
Still and allow everything that you hear,
Think,
See or feel be just as it is.
And notice what's present here,
The simple feeling of being open,
Body open,
Mind open,
Heart open.
And feel into the spaciousness of the body,
The body light,
Relaxed,
Spacious.
Relax the head,
Face,
Eyes,
Neck.
Release tension in the shoulders,
Hands,
Fingers.
And notice any sensations in the hands and the spaces in between the fingers.
And soften the chest,
Abdomen,
Hips.
Feel into the thighs,
Back of the knees,
Ankles,
Feet.
Notice the space around the toes and feel into the space in between the toes.
Body relaxed,
Mind relaxed.
And begin to notice your breath,
The gentle rise and fall of your breath during inhalation and exhalation,
Like the ebb and flow of the waves.
The breath rises,
The breath falls,
The body functions by itself,
No need to do anything.
Now begin to notice a mood that has been present over the last few days or an emotion that is present just now or bring to mind a memory of a time when you felt triggered.
Recall some of the sensations in the body over the last few days or when you feel triggered.
Simply observe and if a thought,
An emotion or a memory arises,
Welcome those here too.
Stay present to the sensations in the body.
And let's begin to inquire into this situation.
When did your mood shift?
Scan your day or week.
What happened?
Was there a particular incident or a comment?
Ask yourself,
Why am I feeling this way?
Who was I interacting with?
What was I doing before I felt this way?
Is this a pattern?
Have you felt like this before?
How often and with whom?
Just your awareness is enough.
Notice your experience.
And how can you support yourself when you feel this way?
Our wounds are not our fault,
Yet it is our responsibility to find ways to heal.
How can you best support yourself when it comes to your triggers?
And begin to take several deeper breaths and bring some gentle movement into the fingers and toes and slowly begin to reorientate yourself to the room.
Blinking your eyes open and closed,
Coming back to your wide awake and alert state.
