Explore & Release Difficult Thoughts, Sensations & Emotions

We are often taught to push down recurring & difficult thoughts, emotions & sensations. We want to "cut away" what isn't understood. The body holds much wisdom though & among these difficult experiences- what if there is a message for you? What if an awakening, a shift, is attempting to communicate via your body? During this meditative practice we will "go down the rabbit hole," as I call it! To explore and discover what messages can be revealed. Music Credit: Jesse Gallagher The Golden Present

Transcript

We will begin with the sound of the bell and we will end with the sound of the bell. Another note before we begin is we will be settling in to start so that you know it's coming. We will be settling in to start and then after that I will be asking you to to come to bring to mind a recurring negative thought or feeling or emotion or pain and we're going to be discovering where that lands, Where that's showing up specifically in the body as often things that are happening in the mind are also mirroring in the body and the body holds much wisdom and exploration and opportunity to release and really utilize these recurring thoughts and feelings and emotions for your benefit. So as we go into the body we will then go into what will be like an inquiry a a a tea chat as if we're sitting down and having tea with what we discover gently lovingly and curiously trying to about why this is happening and we will be doing so not from the place of the mind but from truly lovingly connecting with the body and with these often forgotten or pushed down or disconnected feelings and sensations that are happening. So please find a comfortable place to sit or lie down. You may choose to have a blanket over you. Allow warmth and comfort to come to you and feel free to pause this if you need in order to gather any pillows or anything to cover your eyes perhaps a little towel get a blanket candle really choose a place to be right now that is safe that you feel safe and comfortable in with the eyes closed again allowing the breath to gently come in and come in and come out perhaps in through the nose and out through the mouth just noticing the quality of the breath noticing if the breath is short and shallow or if it's feeling ready and open right now with no judgment just observe how you are showing up into this space in this moment in time because already the quality of the breath can give you clues if you are ready and safe to engage with this experience in this present moment or if it is best to wait so lovingly allowing that breath and new oxygen to flow in with each inhale with each inhale and slowly releasing with each exhale allowing any additional tensions worries just to release with each exhale see if it's available to feel yourself sinking into the surface in which you are on right now and allow that surface to come up and meet you so that you are not the only one doing the letting go into a free fall abyss but that you get to let go and release tension in the body with the beautiful knowing that the surface that you are on is coming to meet you that it is not you alone on your journey of exploration and healing but you are divinely and physically supported by things that you see and feel and things that have not yet come to you yet allow the surface you are on right now to represent just that settling the breath settling the body starting at the head feel the head becoming heavier and softer feel the eyes and the muscles around the eyes releasing a little more the jaw and the tongue softening the muscles of the face and the eyebrows and the forehead and the ears just melting away any wrinkles or tension go into even the area and the space around your beautiful brain and all of the thoughts that it is filled with and see if you can allow that that physical sensation of the brain to release perhaps towards the floor if you're lying down or release down if you are sitting notice now the area around the neck and the throat and the upper shoulders and invite the breath here and release and allow the arms to become heavy and as soft as they are able to go there's no right or wrong here we are just allowing a settling to happen feel the area around the heart open and expand to whatever feels available to you right now as you keep breathing in and out draw the attention lower into the area around the rib cage the diaphragm the lungs and just invite breath and softness lower now here into this space drawing the attention further into the abdomen the lower abdomen the lower abdomen and the pelvic bowl see if the breath will begin to settle in here as you inhale and then releasing any tension from this lower abdomen and pelvis as you exhale feel the deeper muscles and organs of the abdomen just releasing and unwinding softening a little more perhaps allowing the body to sink and settle or into what it's into its space right now feel the hips and legs knees and feet getting heavy and warm noticing and allowing whatever a relaxation and settling is available to you there's no right or wrong there's no right or wrong just stay with the breath draw to your mind and to your body right now a difficult or recurring overwhelming thought usually we all know the ones they keep plaguing us and coming around despite the very best efforts to release or overcome them so instead of shifting away and going immediately to gratitude like we often do or manifestation today we are exploring within these thoughts perhaps you can also bring to mind a painful sensation in the body it's up to you based on what seems to be recurring in your life right now for example it may be a pain in the lower abdomen or a tension in the lower abdomen maybe something going on with the bowel with the bladder with the neck with the jaw with the back it may be a difficult or recurring thought such as i'm giving so much to others i'm so tired i'm so tired i can't do this i'm not enough what about me i'm so overwhelmed those are just a few examples so bring to mind now draw to your mind and to the body and what is pulling up for you and allow this to settle feel where this is showing up specifically in your body it may be one specific area or a few areas there is no right or wrong this is usually the time we notice that we want to go back up into the mind into the head or go i don't know but really allow this thought or this sensation that's recurring to come to your mind now and feel where it is physically showing up in your body all the while gently breathing in and breathing out grounding you to this moment in safety and in loving curiosity when you've discovered the area or areas you have a choice you have a choice here you can go and just stay with this particular area or if you have a few areas that came to mind keep your attention on the one that feels the most available to you the one that's the most available to you and let's explore this area of the body where this tension and overwhelming thoughts and difficulty is showing up so keep your attention in this area keep your breath in this area of the body let's get to know in a very lovingly and curious way so this is not about beating up or being disappointed or embarrassed this is inviting inviting love and curiosity which does take practice as if we are looking at something outside of ourselves is another way to explain this because sometimes it's so personal we have to treat it as if it's somebody else's and if you need to do that now that's okay but we are bringing the attention to this area of the body that you've identified to get to know it what does it feel like what does it look like is there a visual that comes to mind so for example that may be a moment in time when you were younger it may be a scene of a movie it may be like more of a cartoon figure or something that doesn't necessarily make sense but some clients will say it feels like a like a twisted rope or perhaps a color an emotion may be attached to it just really get curious here what is showing up what is this beautiful tense spot willing to divulge to you right now willing to share with you breathe in and gently breathe out any tension and staying with this area whatever came to be shared with you any colors or visuals or feelings or sensations or emotions in this specific area so stay here in the body let's get even a little more curious allow what you have found what has been revealed to you see if you can get a little closer ask lovingly this area of the body if it is willing to have a conversation with you so that you can understand more with love and attention not to hate to judge to shame or to try to cut it away right because that's what we normally do we want to just cut these painful things away oh we do but for this moment for this meditation we are lovingly curiously inviting a conversation to happen with this painful tense area of the body and when i say painful that may be emotional or physical we are gently asking quote unquote the enemy to sit down and have tea with us so as you are asking that now and only get as close as this visual this feeling this uh we'll call it like a bubble will really allow you to get let's see if we can lovingly ask some questions what do you want to share with me so you get to ask this visual that you have discovered this color this feeling this emotion ask what do you want to share with me see what bubbles up if your mind is trying to take over just let it rest just let it rest go and keep your breath in the body see what arises feel free to pause if you need more time feel free to use your journal if you need to the next question what has been missing for you meaning specifically asking what you have visualized or this feeling this area of tension what has been missing for you what have i been missing in what you are trying to share with me staying with the brevers to rise to rise as to journal or take more time if you need benefit or help are you trying to give me what benefit or help are you trying to give me staying with this area with this visual or this feeling pause if you need if there is anything else now that you would lovingly like to ask please do so pausing this recording if you need one question maybe what do you need or how can we work together what wisdom can you share with me feel free to go slow and easy with this process and if you notice that there's a desire to judge or for the mind to take over just keep breathing and coming back into the body when you feel like this is complete you may lovingly now look in the eyes so to speak of this tension that we've discovered in this specific part of the body into the visual that you have found at this moment in time or this little child of you look into the eyes and thank it thank this part of the body for being so courageous to share with you usually again there's kind of hate and pain and frustration both ways right right the pain or the emotion is trying to talk to you and it's just pushing pushing pushing and overwhelming you or the pain is pushing pushing pushing to tell you and overwhelming you and then you are pushing pushing pushing to try to get it out get it away so instead we're lovingly now thanking thank this part of the body for being present with you today for sitting with you and for showing you exactly what you needed to hear it's wonderful to redo this really daily practice because more will be revealed this was just the first step if this is your first time completing this practice thank this part and reassure it that you are here to listen and also reassure it that you are able to be the adult you are doing your best to heal to feel whole to live out your soul purpose and so you your adult present self is the one that gets to lead the ship as i call it you are the president of the board you are sitting at the head of that boardroom table what you have discovered today is an aspect a painful exiled part of you and so we lovingly are allowing and desire this part of you to explore it has wisdom it has purpose but we also want to reassure it that it does not need to take over it does not need to be in control it does not need to be leading the ship or the presidential boardroom seat reassure this part of you today that you are listening to it that you will continue to listen to it and that you know what is best for you and as you move forward from this recording today choose with the wisdom that you have received what action will you take to be lovingly respectful to this part of you that has been hurting or trying to speak up what action will you take to be in alignment with authenticity with your higher purpose with your healing and not from a place of push but from a place that this beautiful wisdom revealed to you unconditional love continue to breathe in and breathe out take one deep breath in open mouth and full exhale fully releasing and sealing this experience allow a smile to come across your face allow a smile to come across your heart allow a smile to come across the lower abdomen and the pelvis sealing in the creativity and love and curiosity confident courage that you have discovered here wrists to circle the fingers to move the ankles to circle the toes to wiggle gently and slowly begin to wake your body up moving the elbows the knees gently turning to your side your favorite side and taking a nice breath here only when you are ready sometimes it is wonderful to journal or to take a walk after this experience to give yourself some time please also drink plenty of water as you may find that it's important to flush out so that you the this experience so that you can re-energize some do feel tired after this or drained and some have a new lease on life i hope this has found you well today and thank you for engaging

Reviews

This practice was a true gift. My body shared such a vulnerable and exhausted part of myself, and Dr. Sara's guidance was so loving and allowed me to feel safe to honour and connect with that part of me. Thank you so so much 💗

Thank you for this powerful meditation . I feel much better after it . Very grateful 🙏❤️