Somato-Emotional Release: Unlocking The Healing Power Within

Through this practice, we embark on a journey of self-discovery connecting with your anxious parts, exploring their origins and experiences. With deep awareness and acceptance, we create space for emotional release, allowing the stored tension to dissipate and the anxious part to find its place in the larger tapestry of our being.

Transcript

Welcome,

And for today's session I'd like to take you through a short practice of Samadho Emotional Release.

So please find a comfortable position for yourselves to rest.

You can be lying on the floor,

You may be sitting upright on a sofa perhaps with a cushion,

Somewhere where you can allow your body to land a little bit.

So take some time to allow yourself to get set up,

To find the support that you need,

And to make sure that wherever you are you're not going to be interrupted for the next short while.

Make sure that however you're resting,

That it is as comfortable as it possibly can.

And then I invite you just to allow your eyes to close over.

Just allow your eyes to become soft.

You might allow them just to rest back,

The jaw to relax,

To soften.

And then could you allow your hands to rest,

One on your belly and one on your chest?

And just to take these moments not to try to breathe,

But just to notice how is my breath in this moment.

It can sometimes be a surprise to us that even though we're breathing perhaps in our belly,

There may not be much breath in our chest,

Or in our ribs,

The side of our ribs,

Or even in the lower belly.

So take some moments just to check out all of these parts,

To notice where my breath feels full,

To notice where it might feel a bit empty.

Sometimes there can even be a numbing sensation that you just can't feel the breath.

Though you know it's there because there's some movement,

But you can't feel the movement of the breath itself in your body.

And what's the rate of breathing that you're with right now?

How full does it feel?

You might like to get a sense of this on a scale of zero to ten.

So zero being hardly any breath,

Ten being very full and vibrant breath.

Where are you on that scale?

It will probably be different in the chest,

To the belly,

To the ribs.

So give them all different numbers.

And if any of your ratings are below six,

So if you feel,

Yeah,

My breath may be about six or so in my belly,

Perhaps about a four or five in my chest,

It could be that the ribs don't move at all.

These places are giving you some indicator that something is held there.

Something is either activated or it could be in our dorsal vagal.

We could be in that slight shutdown.

And it may be that you're noticing different things in different places.

So just go ahead and name them all.

What are the sensations there in these places?

What are you noticing?

Does any place feel slightly activated or a little bit jumpy or irritated in some way?

Just stay scanning without judgment and without any story.

Letting the story drop for right now.

Because we're trying to get a different understanding of what's beneath the story,

What's holding this tension or activation in place.

And we'll never get that through the retelling of the story over and over.

And our bodies are already telling us the story,

So can we go slow enough so that we can drop and listen?

Drop into ourselves.

And as you've stayed with that listening attention,

You may be conscious of a particular area in your body.

Conscious of a particular area in your body that you might like to get curious about.

So just notice in this moment,

What's looking for some attention or what are you curious about?

Often one or two places kind of jump out and just making a choice about,

Okay,

In this moment I'm going to spend some time with this part.

I can come back to the other.

And once you choose,

Just stay with it,

Don't second guess.

And to help you stay with it,

Sometimes just placing a hand on this area of the body can be helpful.

It can help to solidify your attention.

So go ahead now and just place a soft hand on this part of the body that you're kind of curious about.

You're curious about the sensations.

Curious about what you're sensing there.

And sensations can be anything from a buzzing or some discomfort or some niggle.

Could be butterflies.

Could be that the breath is caught and something feels very constrained there.

It could be a feeling or a sensation of warmth or coolness.

What is it for you?

What are the words that come to you as you let your hand just rest there on this place?

Sometimes when we rest there with the sensations,

We get a sense of there's some feeling here,

There's some emotion here as well.

So noticing that.

And if there is an emotion present,

Could you just name that also?

So just gathering all of the clues that make up a body story.

Just gathering them in.

And it could be that you notice,

Yeah,

There's an emotion of sadness,

Grief,

Anger.

And it could be that you notice,

Yeah,

There's an emotion of sadness,

Grief,

Anger.

Agitation.

Happiness.

Lightness.

Heaviness.

What are you with right now?

And then whatever you're with,

Whatever you're with,

We're not going to try and change it in this moment.

Even if it's a sensation or a feeling that you don't like.

Because we want to get curious about it.

So just allowing your presence to be there with just pure attention.

And if you notice judgments arising,

Just noting that as well.

And placing it down.

At least for this moment,

We can come back to it.

But for this moment.

Just noticing,

Oh yeah,

I don't like this.

I wish it were something else.

It's the thing about noting it very clearly that allows our mind to settle.

So you want to stay with these parts that are making themselves known in this somatic sensing way.

We want to just be alongside of them.

And the way that we're going to work with it today,

There are many ways,

But for today,

Just for this piece.

Just for this piece.

As you're with the sensations and with whatever feeling is there.

Could you ask this part if it knows,

What would it like from you?

What would it need from you right now?

What could you offer it so that it doesn't have to stay with the sadness or with the anger or whatever is present.

These parts of us always need something.

They just need to be listened to first of all.

So just keep your attention kind of dropping.

And listening inwardly.

So not through the mind for this part.

What does this part need or what might we be able to offer it?

And just notice if your mind goes searching for answers.

And could we ask your mind just to step down,

Just for now.

And let that question drop again.

What does it feel like this part would need?

Another question that you might ask is,

What might allow it to be here?

Allow this part to feel a little bit safer.

And whatever arises as you let these questions drop in.

Don't doubt them,

Don't second guess them.

Because these answers come from our deeper selves,

From our inner knowing.

From a more intelligent part of us sometimes than the mind can ever be.

So stay with that deep listening.

Does this part perhaps need some reassurance?

Does it simply need to know that you're there with it?

That it's not on its own?

This part could be telling us many,

Many things.

A whole range of possibilities here.

And they're all so individual to us.

So what does this part need?

What is it telling you in this moment?

Sometimes these parts just don't know.

So don't try to go searching if nothing is coming to you.

It can take time to build connection and relationship with these parts.

Just as it does in any relationship,

We don't go chasing.

We just stay settled back to ourselves and knowing that you can come back another day.

Slowly build a relationship.

If something has made itself known,

And you've listened,

And you make sure that this part knows that you've listened,

That you've heard,

And offer it in your own way,

Whatever it is that it may be asking for.

So if it's asking to feel a little safer,

What would that look like?

What could you imagine this part might need?

It may need,

If you're not sure,

A little bit of a break.

It may need,

It may need a hug.

It may need to be held in some way.

It may need you just to wrap a blanket around it and make this part really cozy,

So that it feels safe.

Whatever it is,

Just that judgment,

Just offering it in the best way that you can in this moment.

Spending a little bit of time letting this part know that you really want to hear how it's doing,

What it needs,

And what it's trying to let us know.

And for some of you,

You might want to stay with this process a little bit longer,

So you can just pause right here,

And continue the process by yourselves.

And some of you have heard what's needed and been able to listen to it.

Have heard what's needed and been able to offer that.

Or simply letting this part know that you've heard sometimes is enough.

It may not need anything more.

So if you feel that you've finished for this moment,

Just thanking this part for letting you know what it has let you know.

And giving a deep breath and bow of appreciation to these wise,

Wise wisdom parts of us.

And you can remain sitting for a few moments,

Doodling or writing whatever has come to you.

And for now,

I'm just going to slip off and leave you to be with yourselves in whatever way that you choose to.

So take care,

And listen deeply.

Reviews

✨️Thank you Deirdre, this is probably the most effective healing meditation I've done on insight timer. Gained more insights into where information is being held in my body. Best questions I've heard on Insight Timer so far. If we're really honest there's always more to clear and this meditation give me insight and helpful guidance on starting points to investigate more and new questions to add when I am listening to my body intentionally. You helped me to confirm some areas that need more healing that I have noticed coming up recently. Many thanks and blessings to you.✨️