Reducing Tension & Enhancing Calm

This is a guided self-healing in your hands' meditation utilizing mindfulness, neuroplasticity, breathwork, and the self-havening touch to reduce tension and move into a state of embodied awareness. When we are carrying tension our body is letting us know that there is something awry or off. Through intentionally moving into relationship with our body we are empowered to deepen our felt sense of safety and enhance calm and tranquility. We carry the power for self-healing in our hands.

Transcript

Did you know that we have the power to heal and ease tension in our very own hands? Well, We do. Tension is tied directly into the way our brain is processing information. In fact, Our amygdala weighs heavily in on tension and frequently tension comes from a sense of being guarded, Which means that perhaps we're not feeling as safe as we would like to be and our mind or our body. This is a guided meditation to help ease tension, To help release those experiences that might be resulting in a guarded posture and support us in moving into a state of deeper calm and embodied awareness. Let's start by applying the self-havening touch, Face, Arms and hands in any order. And begin with a gentle deep breath in. Again, If it's comfortable, I invite you to breathe in and out through your nose as that deepens the experience of the oxygen that our system is receiving. When you're ready, We're going to begin with this scan from the tippy top of your head down to the tippy toes of your toes. This initial scan is simply moving into awareness and relationship with our body. We're not seeking to change anything at all. Just greeting and acknowledging the data that our body carries. Let's turn the attention to your head, Your ears, Your nose, Your eyes. Just noticing what information is held there. Then when you're ready, Extend gratitude to your mind, Your head, Your ears, Your nose, Your eyes for sharing information with you. Allow your attention to drift down to your neck and shoulders. Just noticing what information is there and inviting your body to share with you and expressing gratitude for the data you gather. Another gentle breath in, Invite your attention to move down your arms, Your elbows, Your wrists, Your hands, And the tips of your fingertips. Again gathering information, Welcoming these parts of your body, Thanking them for being present, For sharing with you. Just return inward now to our hearts and our lungs, Our chest. Notice our back and our spine. Gather any information that these parts of your body have for you. Gentle inquiry, A greeting, Hi spine, How are you today? Is there anything you need me to know? Again thanking them for sharing and continuing your gentle journey down into your guts, Your pelvis, Your buttocks, Your hips, And similarly inquiring and greeting. Continuing to gently inhale and exhale as we move down to our thighs, Our knees, Our calves, Breathing these forces that help us navigate the world. Again inquiring, Hello, Is there anything you would like me to know in this moment? And finally extending our attention all the way down to our toes, Noticing the ball of your feet on the floor, There on the floor, Wiggling your toes, Greeting them, Extending gratitude to your feet for carrying you through the day, And again inquiring, Is there anything you would like me to know? Let's welcome in another gentle breath, And this time we're going to reverse order, Starting at your toes and start scanning up your body and notice any areas of tension that are being held. Once you find a space of tension or discomfort, Breathe into that area of your body and ask, What if we were relaxed? What if we were relaxed? Invite your mind to notice a space of relaxation, Perhaps gently lapping waves on a beach, A hammock, The shade swinging in the breeze, Snuggling on the sofa with a loved one or two, Wherever your sense of relaxation is, Invite your mind to go there and welcome in that sense of relaxation, Noticing it, Breathing it in, Welcoming it, And carry that relaxed energy to this body part. Again, Ask, What if we were relaxed? What if we released and invited in this relaxing energy? Stay focused in that space, Be loving and kind and patient with your body until that energy shifts or moves. Keep going back to that relaxed space and inviting it into the here and now, Deepening your breath into your core, Notice relaxation as a color, Inviting that color to this body area, And again, Inquiring what if we were relaxed? Then when you're ready, Thank this part of your body for caring this energy, For its openness to considering relaxation. Thank you for being a part of your world and empowering you to live the life you live. Continue your journey up your body to the next area that could use some tender loving care. And again, Gently breathing into that space, Thank you for sharing with me, Bonnie. I'm here now. Returning to your space of relaxation, Perhaps inviting in a new one, Deepening your breath as you notice the sensory experiences of relaxation, And then invite that in to meet this body part and to move into relationship. Continuing to deepen your breath and once again, Inquiring what if you were relaxed? What if this energy was released and we could be expansive? Deepening your breath, Breathing in the color of relaxation and ease and calm. Visiting experiences in your life where you felt relaxed and calm and welcoming those experiences into the present moment. And then extending gratitude to this body part and continuing your journey. I invite you to continue this guided meditation on your own, To visit all the areas of your body that are holding tension or stress and thank them for taking care of you and then invite them into a new state of being. Each invitation is loving. Each acknowledgement is taking you back to self, Powering your healing journey.