Releasing Tension When Triggered

This soothing meditation is ideal for anyone who has just been emotionally triggered. Listeners are gently guided to focus on their breath while increasing awareness and releasing tension in the physical and emotional bodies, as well as in the mind.

Transcript

Hello,

Beautiful souls.

I'm Jess King,

And this meditation is intended for anyone who's been feeling triggered by anxiety or tension or negative thoughts.

Before we begin,

Find a quiet,

Comfortable place where you can be undisturbed and either lie down on your back,

Sit in a chair with your spine supported,

Or sit with your legs crossed in lotus position.

Decide what is most comfortable for you in this moment,

Recognizing that in moments of tension when we're triggered,

It may be a little bit more challenging to dive in.

So really decide the most comfortable position for you.

If you're lying on your back,

Feel free to grab a blanket.

Place a pillow as needed underneath your knees or your lower back or your neck to just promote an absolutely comfortable position for you.

If you're seated in a chair,

The soles of your feet are square on the floor.

Your shoulders are relaxed.

Just give yourself a few moments to adjust what needs adjusting to maximize your comfort.

And gently,

Slowly allow your eyelids to fall closed.

If you're lying on your back,

Your palms are facing up,

Your arms are along your sides,

Or feel free to place your right hand on your belly and your left hand on your heart.

If you're seated,

Both hands are placed comfortably in your lap.

Very slowly,

Let's breathe together.

Let's take a nice,

Long,

Slow,

Deep breath in through the nose and out through the mouth.

Release that.

Allow your body to surrender as you exhale.

Let's do that again.

Place long,

Slow,

Deep breath in through the nose.

Breathe into your belly.

And gently release.

Let go of that breath as you let go of some tension in your physical body.

Continue following your breath,

Feeling that gentle rise of your chest,

That gentle expansion of your diaphragm as you breathe in.

And each time you breathe out,

Just feel yourself letting go.

Releasing any source of tension ever so slightly with each breath out.

Sometimes in life,

We become triggered,

There's always a reason.

Perhaps an incident occurs and it reminds us of some trauma from our past and it sort of wakes up our body and just,

You know,

You just feel it in your.

.

.

Well,

Let's notice when you felt triggered.

Recently,

Whatever inspired you to listen to this meditation,

Notice as you think of what that was,

Where do you feel it in your body?

Continue breathing in through the nose,

Out through the mouth and just notice where in your physical body you feel triggered.

Is it in your heart?

In your belly?

Is there a spot that you feel it?

As you continue following your breath,

Once you notice that area,

And it could be a part of your physical body,

Like you could feel it in your shoulders cramping,

You could feel it in one of your chakras,

You could feel it in your throat and your solar plexus and your heart,

Just notice where you feel it.

We're going to take a few nice deep breaths.

We're going to actually breathe light into that part of the body,

Okay?

It might be painful if you're feeling that trigger,

That's okay.

Okay,

Gently inhale through the nose,

Feeling your heart expand and breathe into that part of the body.

As you exhale and you allow this beautiful energy to flow,

Visualize that your breath is reaching this part of your body that is feeling triggered.

Continuing to gently breathe in,

Filling up with this beautiful light healing energy.

And as you exhale,

Breathe out through the mouth and feel that flow,

Feel this beautiful healing flow of energy reaching wherever in your body you're feeling that trigger.

With each breath,

You're feeling light fill this part of your body.

With each breath,

You are allowing this light to replace and just to take over any feeling of tension,

Any negative energy,

Any constriction in your body.

You could just feel it releasing with each breath.

By the way,

If you have other thoughts that come in and it's hard to focus,

It's okay,

It's completely natural,

Especially when you feel triggered,

It may be more difficult to focus.

Just come back gently to your breath without judgment and continue focusing on this expansive breath and feeling that light come in through your nose,

Traveling throughout you and just as you exhale,

Release that flow,

Feel that effortlessly reaching wherever it is needed within you in this moment.

And as you breathe,

If possible,

If you notice your breath is feeling a bit shallow and it's difficult to breathe in fully,

Just try to breathe in just a little bit more than is natural just slightly.

The more deeply you're able to breathe in,

The more light you will receive and the more of a release you will experience with your exhale.

Continuing to release this part of your physical body and noticing your mind is quiet.

You're just feeling this deep sense of connection as you're breathing in this light,

This peaceful sensation is coming over you.

When we are triggered,

There's always a reason.

There's usually a lesson we need to learn and sometimes we need to learn that lesson several or many times and that's okay.

As we increase our self-awareness and as we decide to face our triggers instead of escaping from them,

We realize that through our discomfort,

We grow through our challenges.

We develop strength and wisdom.

We develop knowledge that we're able to grow from and heal from.

It's really all about healing ourselves,

Healing this beautiful you inside,

This perfect soul,

Allowing ourselves to be vulnerable,

Reminding ourselves it's okay to feel,

It's healing to release that feeling,

To recognize that feeling,

To allow it to come through,

To process,

To flow and so with each breath,

Just allow any feelings to surface or not surface.

Just let things flow in your body,

In your heart.

Finding this powerful connection,

This healing energy is just permeating every cell in your body.

It's washing over you.

It's reminding you that it's okay.

It's reminding you that whatever came up for you is valid and it's urging you to be free.

It's urging you to accept,

To release,

To stay connected with the most authentic,

Empowered version of you inside with each breath in.

Feel this beautiful,

Powerful energy,

This beautiful healing light and with each breath out that natural flow,

This beautiful flow is just soaring within you.

Simply breathing in through your nose,

Feeling this peaceful,

Calm,

Trusting source coming from within you and traveling back to you,

Being shared with each breath in and out.

You are feeling lighter,

So deeply connected and resilient.

Remembering you are so much more powerful than you realize.

You are infinite.

Let's finish with one more deep breath in through the nose,

Out through the mouth,

Release,

Release,

Release.

Thank you so much for this beautiful moment.

Feel free to lie here for a few more moments if that feels good to you or gently move your wrists and your ankles,

Just noticing your joints,

Waking up slowly,

Still feeling this beautiful energy within you.

And when you're ready,

Gently open your eyes and just take one last deep breath with your eyes open slowly in and out,

Wishing you a beautiful day or evening and sending you always this beautiful connection coming from within you anytime you feel triggered with love and peaceful vibes.

Until next time,

Be well.

Reviews

Wow, this was so profound. I ended up having a beautiful moment with my inner child and loving parent that was so healing. Thank you so much for this 🩷

Walking through our campground (we live full-time on the road in our RV), my dog and I were attacked by 2 larger dogs this morning. Their owner came out and wrangled them before anyone was hurt, but I only missed being badly bitten by inches while protecting my dog.
Thank you for this beautiful meditation. You not only helped me release horrifying amounts of tension to the point that I actually wept with relief, but empowered me to share that peace with my equally triggered rescue dog, Lola, who had been abandoned by her previous owner and is very reactive as a result.
My GF reminded me to meditate before doing one more thing with all this tension in my body, and I am grateful as can be for her wisdom, as well.
Thank you again, and peace to you.

I really liked that one! Very helpful! Thank you 🙏🏻

Amazing heeling energy, keep it up Jess, I love you so much ❤️