Find yourself in a seated position,
Focusing on your breath.
Notice your inhales and your exhales.
Notice any tension in your body,
Bringing some love and light to those places in your body that need healing.
I invite you to think about something or someone in your life that brings you incredible joy,
That when this person or this item comes into your awareness,
You can't help but light up inside.
For this practice,
We're going to call that person or thing your anchor.
It could be a pet.
It could be a human.
But we don't want it to be somebody who might cause conflicting emotion.
Just something or someone who brings complete joy.
I'm going to invite you to focus on your anchor for a moment and just notice what happens in your body as you think about this anchor.
Notice where you feel the joy.
Notice if it's in a specific location in your body or if it is just an all around feeling of goodness,
Of maybe excitement,
Happiness,
Any positive feelings,
Perhaps even gratitude.
Just notice in your body that lightness of feeling.
Sit with it just for a moment as you inhale and exhale.
Notice the expansion that happens in your body when you're thinking about your anchor and recognizing that you have access to this feeling of expansion any time of the day,
No matter what's going on around you.
Now I'm going to invite you to bring in your awareness something or someone that causes you to feel a little bit less joyful,
Maybe a little more anxious,
Something that is triggering for you.
When you start off this practice,
I invite you to bring into your awareness something or someone that causes a minor anxiety so that you get used to the practice.
And over time,
You can bring in bigger and bigger triggers.
But to start off with,
It's good to just start with a minor trigger,
Something that's just irritating to you.
And just notice when you bring that into your awareness.
Maybe it's a situation that's going on.
Maybe it's a person that's irritating to you.
Just notice where you feel that in your body.
And at any time,
If it feels like it's too much,
I invite you to go back to your anchor and remember what your anchor brings up in you,
That peacefulness,
That joyfulness,
That expansiveness.
And when you feel settled in that a little bit more,
You can go back to your trigger,
Your triggering situation or person.
And notice again,
Where do you feel it in your body?
And I invite you to consider that this person or situation is coming into your awareness on purpose.
It gives you the opportunity to evolve,
To let go of what no longer serves you.
So if you can focus in your body where you feel this trigger,
Where it's situated,
Notice what it feels like.
It's not the trigger typically that is the problem.
The problem is our reaction to the trigger.
Our reaction is one typically of resistance.
The resistance is what causes us pain.
It causes us anxiety.
But if we are grounded in our anchor and know that we are whole and complete just as we are,
Whatever this thing is that's triggering us wants to find a way out of your body.
That resistance to feeling those feelings is what's causing us pain.
So when you're ready,
I invite you to allow those difficult feelings to come up,
Knowing that if it ever becomes overwhelming,
You go back to your anchor.
But if you're ready for that,
Allow it.
It usually only takes a few minutes for it to pass through and do what it needs to do in your body.
Think about it as energy that's trapped in your body,
That's sitting there.
It's reminding you of older past situations.
We call them thorns that have gotten stuck.
And this is an opportunity for healing.
So if you focus on this area in your body,
Just watch it without any judgment,
Without any pressure,
Without any wishing for it to go away,
Just allowing it to do what it does.
And just observe.
Notice what it feels like in terms of its texture.
Maybe it has a color.
Maybe it has a temperature.
Maybe it's hot or cold.
Maybe it feels like steel or something fuzzy.
Just notice what shape it's taken in your body.
And again,
Without any pressure,
Allow it to do what it needs to do.
If it starts to move or form in some other way,
Take shape in some other way,
Allow it to do that.
You are simply in receiving mode of whatever it needs to do in your body.
If it moves from one part of your body to the other,
Just watch it and let it do its thing.
Keep breathing.
And you'll notice that as it starts to move,
It starts to take on a lighter quality.
And if you allow it to continue its journey,
Oftentimes it will actually dissipate.
It'll either find its way out through some part of your body,
Maybe through the crown of your head or some other way.
It'll do its own thing.
It knows its path.
It's just been stuck.
And you'll notice it starts to dissipate and you feel lighter and lighter.
You feel more expansive.
And don't worry if it feels heavy or it's still stuck.
I invite you to come back to this practice.
And as you practice it,
As you do this practice and repeat it,
And repeat it,
You'll get better and better at allowing whatever it is to release.
This is the healing process.
I invite you to come back to your anchor,
Feeling the joy throughout your body,
The expansiveness in your body,
Knowing that you are whole,
You are complete,
And you are love.
With a deep inhale and an exhale,
Feel free to flutter your eyes open and welcome back.
