Welcome,
Everyone.
This is a brief spiral scale meditation,
Which is an EMDR-inspired resource designed to help you calm your nervous system,
Build inner safety,
And support emotional balance.
You can do this seated or lying down,
And if you feel comfortable,
Close your eyes or soften your gaze.
During the spiral moments,
You will hear binaural beats playing.
This can help enhance the bilateral experience and allow you to go deeper into those moments with the spiral.
Let's begin with a deep,
Slow breath in,
And exhale gently.
Feel the weight of your body where it meets the surface beneath you.
Let yourself be supported.
Let yourself be held.
Now imagine a soft spiral forming in front of you.
It can be made of light,
Color,
Mist,
Or energy,
Whatever feels soothing.
The spiral is moving slowly,
Maybe clockwise,
Maybe counterclockwise.
Let's move it at a place that feels right for you.
Now allow yourself,
As you become familiar with the spiral,
To feel the soft rhythm moving back and forth.
Notice how your body begins to settle in,
And your breath slows.
Your shoulders drop.
Your jaw softens.
Now what I would like to ask you to do is think about something in your life that has been causing some distress.
So we don't want to pick 10 out of 10.
We want to pick maybe a 5 or a 6.
10 is really bad.
One is you're totally relaxed.
Take a moment to choose something,
A person,
A situation,
Now.
Now with them in mind,
Think about where in your body you feel the most sensation related to that situation or that person.
Again,
Re-rating the feelings of distress.
Is it 10 out of 10?
Is it a 5?
Take a moment now when you think about the situation and that area of your body,
What you feel,
And how intense it is,
1 through 10.
Now bringing your focus to that area,
Think back to the spiral that you first were using before.
We're going to use this spiral in that space of your body to help soothe the nervous system and bring focused attention to what is happening for you today.
So picture the spiral in that area,
Starting in a clockwise movement,
Spiraling,
Drawing in calm strength and energy,
And allow your eyes,
If they're closed or even soft,
To gently follow the spiral up,
Down,
And around,
Up,
Down,
And around.
If it feels good,
You can gently tap on your legs,
Left,
Right,
Left,
Right,
Left,
Right.
Or if you're lying down,
You can just gently tap your fingertips on the floor,
Allowing the spiral to move up,
Down,
And around,
Up,
Down,
And around.
On that center of the body where the sensation is connected to the situation.
Now allow the spiral to slowly come to a pause.
Notice what the sensations are now,
And then allow the spiral to start moving again in the opposite direction.
See if you notice anything change,
And allow your eyes to gently follow up,
Down,
And around.
For anyone who feels disoriented with the eye movement,
You can simply let your eyes be at rest and just notice the movement,
Counterclockwise,
Up,
Down,
And around,
Up,
Down,
And around.
Continuing your tapping,
Continuing your breathing.
Now allow the spiral again to come to a stop,
And choose whichever direction felt most settled for you.
Allow the spiral to gently move in that direction again.
Notice the sense of groundedness,
Lightness in your body,
Maybe even more connection to the self.
Let it be whatever it is,
No pressure,
Just noticing.
Now imagine the spiral beginning to slow down,
Turning,
Slowing,
Pausing,
Until it softly fades,
Leaving you with a sense of stillness inside.
Notice what's present for you now.
Notice how your body feels,
The rhythm of your breath.
If you would like,
You can revisit the thought that you were first working on,
And compare,
And see what you feel now.
Or you can simply return to the breath,
A sense of calm and safety within you.
Take a deep breath in,
Filling your belly,
Your heart,
All the way up to the center of your forehead in between your eyes.
Nice slow exhale,
Allowing yourself to be grateful for this moment,
For this ability to be within yourself,
Within your body,
Within your breath,
Within your mind.
Be well,
Everyone.
