If you are here,
Then it means you might be carrying something heavy,
Whether it's some heavy energy or emotions,
Just know that you are safe here,
This is your supportive space.
And the fact that you are giving yourself this time to pause,
To feel,
Is already an act of love.
So find a comfortable posture,
Make sure you are supported and warm,
Maybe cover yourself with a blanket if you're lying down or if you're sitting,
Adjusting your body and grounding through your sit bones.
Close your eyes if that feels safe or otherwise just lower your gaze and then start exhaling slowly through your mouth and inhaling deeply through your nose,
Exhale with a sigh out letting the body soften a little bit more and inhale just making a little bit more space for that awareness,
For that healing.
Let the breath guide you through this practice,
Know that the breath is like your ankle that is always rooting you down in the present moment.
Feel the weight of your body on the ground,
Maybe it's the whole back of your body that is supported by the earth or just your legs and your glutes.
Feel the gravity force and let yourself be supported,
Know that you don't have to hold anything,
You don't have to hold anything inside,
You can just be here,
You can release,
You can enjoy and as you're already focusing on your breath begin to bring your attention to your inner body,
Notice the insides of your head,
The muscles underneath your face,
Your jaw and with next exhale really soften your jaw,
Make sure you're not clenching your teeth,
Your tongue is softly resting in your mouth and then notice your shoulders,
Try to drop them away from the ears,
Make sure you're not holding tension,
You're not lifting the shoulders,
Just allow them to rest here,
There is no weight you have to carry now.
Then observe the inside of your chest,
Your inner belly,
The spaces inside your hips,
Breathing to each one of these places inviting space,
Inviting softness and then down through your legs,
Your knees and your feet,
Rooting your whole legs now to the ground beneath you.
Let yourself be truly held now,
Held with all that you are,
Held with all your emotions,
With all your energy,
With anything that you are experiencing now,
Let yourself just be here,
A little bit more open,
A little bit more at ease.
Now become aware of the emotion or emotions that you're holding today,
What emotions are you carrying,
What emotions are alive within you,
Just name it,
Maybe it's frustration,
Sadness,
Fear,
Overwhelm,
Maybe it's just some heaviness without a name,
You're not really sure what emotion is that,
Whatever arises,
Whatever you are holding,
Allow it all to be welcome.
This is what I'm feeling right now,
These are my emotions right now,
Remember without saying I am sad,
I am frustrated,
You can choose to say I am feeling this or that,
I am feeling,
I am experiencing this or that emotion.
And notice how already this slight change of how you speak about your emotions helps you be a little bit less attached,
No judgement,
No saying if it's good or bad,
If it's negative or positive,
Just simply recognising,
Letting it be.
Can you notice now where this emotion lives in your body?
Perhaps it's tightness in your chest,
A heaviness or like a stone in your belly,
Some pressure in your head,
Just be aware where you feel tension and if that tension is connected maybe to that emotion,
Let yourself explore here,
Let yourself be curious,
And when you can locate it,
Bring your breath into that place,
Inhaling gently as though you are creating space around it,
And exhale slowly allowing some of that heaviness to soften.
If that feels right you can also place your hand on the part of your body where you feel it,
Offering it some warmth and kindness as if you were saying I see you,
I accept you,
You are safe here.
Take three deep nourishing breaths into that space and with each breath out let the tension and the heaviness to melt away,
Making it softer and softer.
Take a moment now to just welcome and accept this emotion or emotions fully.
Imagine as if you were opening your arms to it,
Not as something to fear or run away from or to hide from but simply as an energy that wants to be seen.
There's a reason why these emotions come to the surface,
There is a reason why they show up in your body.
Let them be seen without becoming these emotions.
Now you can softly ask yourself am I ready to release it?
Do I want this emotion to stay with me for longer?
And if you want that it's perfectly fine,
You can stay it,
Experience it and breathe into it.
Or maybe you want to choose to release,
You choose to let it go.
With each inhale,
Breathe in a calm light of kindness and compassion for yourself.
Then as you exhale,
Really allow yourself to let go of the heaviness of that tension of tightness.
Letting go of any self-pity,
Self-judgment.
You are free here.
Maybe you want to add a stronger breath like a sigh out or even by gently massaging the place where that emotion might live.
I am free.
I am free.
I am the soul.
The emotions flow through me.
The thoughts flow through me.
But I am the soul.
The love is my essence.
The love is my essence.
Keep staying here and trust your body.
Maybe your body now wants to slightly move,
Stretch,
Sway or even shake gently.
Let it move if it wants to move.
Otherwise,
Just stay,
Breathe and hold yourself here.
Grounded and totally present.
And then with every next breath,
Feel more space that is opening through you.
Feel that heaviness that loosens its grip.
Feel your body more spacious,
Lighter,
More free.
Rest in this emptiness.
Not as a void but more like an open space inside of you and around you.
A space ready to be filled with love and compassion.
Being one with awareness.
And I invite you now to place both of your hands onto your heart.
Notice that soothing warmth of your hands sending yourself that love.
I am kind to myself.
I release all that heaviness and I am free.
I deserve the life full of peace and balance.
The way you speak to yourself,
Especially in times when you go through these difficult emotions and disturbing thoughts,
Really matters.
We don't want to create more heaviness,
Negativity or self-judgement.
But rather,
We want to invite that space of compassion,
That space of understanding and release.
Take last few cleansing breaths here.
Notice how your body feels now after this practice.
Notice again the earth beneath you.
The gentle rhythm of your breath and of your heartbeat.
The love that is always present here and that is so much stronger than any negative emotions.
So let yourself be one with love.
If you don't want to stay in those fearful,
Overwhelming and heavy emotions,
Let yourself move from fear to love.
No doubt within you there is an infinite amount of love.
It is always there for you.
Feel free to stay here for as long as you need.
And whenever you are ready,
You can open your eyes and let yourself carry that sense of release,
That spaciousness and that compassion for the rest of your day and always.
Thank you so much for your presence here,
For taking the time to connect with yourself,
To work through your emotions.
Just know that you are doing amazing and whatever you are feeling,
It will always change,
The emotions always change.
But you can stay grounded in peace.
You can stay grounded in love.
And let love guide you through your days.
