Begin to drop into this moment,
Maybe finding a seated position,
Maybe you're laying down or walking.
Whatever feels safest,
Most comfortable,
Go ahead and find that position.
You can place your hands on your lap or wherever feels the best.
Maybe you close your eyes or find a soft gaze looking down.
Begin to settle into this moment,
Tapping into those inhales and your exhales,
Using them as a force to ground you,
To bring you back to your breath,
To your body.
Inhale and exhale.
Start to notice the sensations around you,
The feeling of the seat you're sitting in,
The ground you're standing on,
Or wherever you are.
Notice that sensation.
Begin to notice the sounds around you,
Bringing awareness to the smells in the air.
Really grounding into this moment,
Bringing your awareness to everything this moment has to offer.
Taking a big inhale and an exhale,
Letting it all go.
Oftentimes when we have experienced trauma,
We learn to disconnect from our body.
We learn to push away our feelings.
We learn that as safety,
As comfort,
And our bodies begin to be a place that no longer feels.
So we have to relearn the process of experiencing feelings within our body,
Coming back to our home as a place of healing,
Coming back to our home with gratitude and with love.
If it feels safe,
Go ahead and place one arm around your waist,
Holding yourself in the most loving hug,
And then placing your other hand on your heart with tender kindness.
Thanking your body for always being there,
For always supporting you.
Thank you body.
Start to bring your attention to your chest,
Feeling as your breath creates more space right there,
As your chest begins to rise and fall with each breath.
Start to notice the sensations you're feeling.
Is there tension in your chest?
Does it feel hard to breathe?
Do you feel like you have an elephant on your chest?
What physical sensations are you experiencing?
Is your anxiety,
Your nervousness holding space right there?
Are you feeling guilt,
Shame,
Or anger in your chest?
Maybe placing both of your hands on your chest,
Allowing yourself to really feel,
To really tap into those sensations,
Breathing in to that space.
Taking one more deep inhale and exhale,
Sending it right to your chest,
And then shifting your awareness to your shoulders,
To your neck,
Asking yourself the question,
What physical sensations do I feel in this space?
Are you holding your shoulders up to your ears?
Do they feel tingly?
Do they feel heavy?
Do they feel light?
What physical sensations am I feeling in my shoulders and in my neck?
Breathing into that space again,
Asking yourself the question,
What emotion am I holding here?
Do I hold my fear in my shoulders?
Do I hold happiness?
Do I hold bitterness?
What emotion do I hold in my shoulders,
In my neck,
In that space right under my skull?
Taking one more deep inhale and exhale,
Shifting your focus down to your hips,
To your glutes,
Noticing the physical sensations arising in this space.
Your hips typically hold a lot of emotion,
A lot of sadness,
A lot of shame,
A lot of guilt.
Allow yourself to feel whatever is arising in this moment.
Allow your hips to release that emotion,
Remembering that this is a safe space,
Allowing the physical sensations to rise from your hips and fall wherever it needs to fall within your body,
Expressing your emotion however it needs to come out.
Taking one final inhale and exhale,
Sending it right to your hips as you bring your attention back to your breath.
Thanking your breath for guiding you through that practice,
For creating the space you needed to release pent-up emotion.
Thanking your breath for being the safe space you needed.
Thank you breath.
Thank you body.
And then begin to bring your awareness back to your body,
To your heart center,
That space right in between your chest,
Imagining love and light radiating from the center of your being,
Out to every inch of your body,
Feeling it as it warms up your being,
As it radiates to your stomach,
To your shoulders,
To your waist,
To your legs,
To your knees,
To your ankles.
Feeling the warmth that creates within your body,
Filling your cup up,
Filling your body up before you let that light,
That love radiate out.
Letting everyone else experience that love and the light that you are,
That you carry,
That you provide.
Feeling into that,
Breathing into your heart center,
Giving your body the permission to relax,
To fully let go of anything else you're holding.
Inhaling in,
Creating so much space in your body,
In your home,
And then letting all of that tension go.
Relaxing your toes,
And your ankles,
And your shins,
And your calves.
Feeling the weight of your knees sink into the earth,
Letting your quads and your hamstrings relax.
Relaxing into your hips,
And your glutes,
Your stomach,
And your back.
Feeling your chest melt down,
Relaxing your shoulders,
And your arms.
Letting your tongue fall from the roof of your mouth,
Breathing into that space between your eyebrows,
Into your temples,
And the top of your head.
Allow your body the space to completely let go,
To notice the shift you feel.
Healing is really just letting yourself feel.
It is unearthing your traumas,
And embarrassments,
And losses,
And allowing yourself the emotions that you could not have in the moment that you were having those experiences.
When you're ready,
Begin to bring your awareness back to your heart center.
Feeling the warmth you radiate as it fills your body,
And then allow it to illuminate around you,
Expanding through the screen to each and everyone you are sharing space with right now.
Allowing your love and gratitude to touch others hearts.
Taking a deep inhale,
And letting it all go.
Start to bring some small movements back into your body,
Maybe touching each finger to your thumb,
Maybe rolling your wrists and your ankles.
If it feels right,
Wrapping both arms around yourself,
Giving yourself the gift of love,
Of acceptance.
Thanking yourself once again for taking the time to come back to your breath,
To come back to your body.
Thank you body.
And then let your arms fall back down to your lap.
Taking one final deep inhale,
Filling your body with so much love,
And then letting it go.
When you're ready,
Feel free to come back to this moment.
Opening your eyes whenever you feel called.
