Hi and welcome!
If you are dealing with an urge,
I want to celebrate your courage and thank you for being here and working on yourself.
Thank you!
You are doing such a great job already by being here.
You don't need to sit down for this meditation.
You are free to walk and dissipate energy in excess.
What you need to do is just get in touch with your body,
Get in touch with your breathing and feel all the aliveness of your body right now.
Maybe feel your jaw or the tingling sensation in your hands.
Feel your belly and let it drop and relax.
Try to find some space in your body and keep breathing.
Now let's do an easy body scan.
No need to be perfect here.
Start from the top of your head going down.
Simply look at your body as it is.
The face,
The neck and your torso in a quick and easy way.
Keep going down.
Your legs and slowly reach your feet.
Look at your whole body as it is.
Keep breathing normally.
I just want to remind you that urges are part of the human experience and that there's no need to repress an urge.
Keep breathing normally.
Maybe after this short meditation you can respond to the urge.
If you still want,
It's okay to respond to the urge.
So be calm and relaxed.
It's already a win that you are becoming conscious of your urges.
Congratulations.
Now let's breathe together three times.
You will be inhaling through the nose and exhaling through the mouth with me.
Inhale and let go through the mouth.
Good.
Let's do this one more time.
Inhale through the nose and let go through the mouth.
Start to feel the release.
Let's do this just one last time together.
Inhale through the nose and exhale release through the mouth.
That's right.
Perfect.
I hope you can already feel the release.
The release.
Look around your room with a little bit of more intentionality.
Ground yourself.
Just try to be in your room with more intentionality.
Of course you still feel an uncomfortable sensation.
That's perfectly normal.
Look around.
Feel your feet on the ground.
You did such a great job.
If you like and you feel courageous today,
You can decide to not satisfy your urge.
If you decide so,
I will let the music hold space for you.
I will be here with you for the next minutes.
You can use this time to go out and listen to the music and maybe have a short walk.
Or maybe you can just use these three minutes to focus on your breathing.
If you want to respond to the urge,
That's great.
You are becoming conscious of your urges and little by little you will be making progress.
Congratulations and thank you.
