This is a guided breathing titration exercise to help the mind and body hold space for numerous physical,
Emotional,
And sensory experiences at one time.
If at any point in time during this exercise you start to notice that your little friend Amy the Amygdala starts kicking up some dust,
Please push pause on this video and shift to completing CPR for the Amygdala,
Which is a nice bubble wrap exercise for the Amygdala that will help her calm down in order to empower the work forward.
If you're not familiar with that exercise and simply for ease of access,
We have linked the playlist below so that you simply just have to click and shift and then come back when you're ready.
To begin,
As always,
I invite you to welcome in that soothing,
Havening touch if it's comfortable for you.
Palm against palm as though you're washing your hands under warm water.
Nice soothing,
Loving,
Havening hug.
Fingertips on your shoulders moving down your arms or fingertips gently across your brow or circling around under your eyes.
It will deepen the experience for your mind and your body.
You may also simply rest with your hands comfortably in your lap or perhaps a hand across your heart space if that is more comfortable.
I'd like to invite you to start by simply noticing the cadence of your breath,
The rhythm of your mind and your body right now.
Our breath is a beautiful symphony that moves in relationship with our mind and our body.
Noticing the slow,
Easy inhalation and the gentle,
Loving exhale that happens so readily and organically,
Powering you through every moment of every day.
Now allow your attention to turn inward and do a gentle,
Loving body scan,
The tippy top of your head down to the tippy toes of your toes and notice any experience in your mind or your body that could use a little extra attention and love right now.
Perhaps some tension in your shoulders,
This might be a tummy ache,
A little bit of a headache,
Even some brain fog or fatigue,
Whatever is calling out to you right here,
Right now.
And once you've found that space,
Briefly connect into it.
You can imagine that it's here in front of you,
An experience that your mind and your body has invited you to notice so that you can lovingly and kindly tend to it.
Noticing that experience,
Saying hello,
Thank you for letting me know you're here.
We're now going to shift our focus to another gentle body scan and find some place in your mind or your body,
Whether it be inside you or around you,
Perhaps even noticing your sit bones where you're sitting that has no emotional engagement at all,
Or even perhaps feels somewhat pleasant.
If you're participating in the havening touch,
You might turn your attention to that soothing,
Healing touch or even your hand on your heart space.
Allow yourself to notice that experience that you've found that's neutral or even positive.
Gently breathing into it and similarly welcoming it to be the center of your attention.
Thank you for letting me know you're here and inviting me to tend to you with loving kindness.
The gentle,
Easy breath in will now turn our attention back to that earlier experience that called out for some loving care.
Noticing that part of you that needs a little extra love.
Deepening your connection to it.
Does it have a shape or color,
Emotion or movement?
Just getting to know it.
Noticing that you can be in relationship with it.
That it is a part of you and yet it is not all of you.
As you notice that that experience is a part but not all,
Let's reinforce that in our mind and our body by lovingly turning our attention back to that neutral or positive state that you just identified.
And does this experience have a shape or a color?
If it had a scent and you were able to breathe this experience in and deepen your connection to it,
What would it smell like?
If it had an energetic movement,
What would that energy be like?
Gently rolling waves?
A smoothing glide of a butterfly in the wind?
What is the energy of this space?
And with another gentle breath in,
Let's turn our attention again back to that earlier state that requested your attention and your love.
Noticing it there,
Inviting it to become the center of your awareness.
And then breathing in,
Turn your attention back to that other state of being.
And as you exhale,
Imagine now that you're bringing that neutral or positive state over,
Bringing it to link in your mind's eye and your body's space with that other experience that needed a little extra love.
Noticing the scent and the motion of that preferred state,
That soothing,
Havening touch,
Gentle breath,
The hand on your heart space,
Whatever it was that you found,
What is it like to invite that energy to connect and even move into relationship with this other way of being?
If the two were to coexist,
Would there be a new color,
A new scent?
Perhaps the rich scent of the earth after a lovely rain,
The salty sea air,
The soothing lavender?
What is it like for these two experiences to come together,
Knowing that they are both a part of you,
They are not all of you,
And they can coexist together?
A preferred or even neutral state deepening its relationship with you and lovingly tending to that other part of you that asked for a little extra love and let it be known that it would like a little extra loving kindness.
And as you're noticing this different opportunity of these two states,
If this had a new energetic engagement,
What would you call it?
What would it be like to have a feeling of tension and calm at the same time?
What is a new preferred state that you would like to invite these experiences into?
Because we can embody multiple states and we can build new ways forward.
And as you explore that exciting new opportunity of building your brain and healing your body and tending to yourself with love,
Invite that new experience to become present and know that you can explore and deepen your connection to it by visiting it anytime you like,
Inviting it into being,
And anchoring it with breath,
With color,
Or even moving into that loving creating possibilities protocol if you'd like to advance and enhance this experience.
And of course,
We have linked that below for you.
Or you may simply choose to wrap this experience up right here,
Right now,
Having shown your mind and your body that you can have many emotional experiences and physical states at the same time,
And that you can shift between them with intentional attention.
Thank you.
