Hello,
Everyone,
And welcome to today's practice.
Wherever you're at,
Whatever you're going through,
Let's find a comfortable spot to sit or lie down.
Just for the next couple of minutes,
Let's offer ourselves some quiet space.
We're going to regulate through our emotions that may be feeling a little bit overwhelming right now.
This is going to help us respond to all of our life circumstances,
All the difficulties and challenges with a little bit more ease,
A little bit more calmness.
It's going to bring us from that survival instinct,
That fight or flight state into a space that just feels a little bit safer,
A little bit more grounded.
When you're settled,
You can close your eyes and start to pay attention to your breath.
Notice how you're breathing right now,
How deep your breath is.
Feeling to the sensation of air traveling through your nostrils into your body,
Feeling to the spaces the air is filling up in your lungs,
The expansion of your ribs,
The rise and fall of your chest.
As you're breathing,
Try to see if you can bring the breath just a little bit deeper into your belly.
There's no need to force anything,
Just allow your body to breathe with you.
Allow your body to move with your breath.
Breathe in and let it go.
And gently feel into how your heartbeat is at the moment as well.
You can place your hand on your heart and just start to feel the rhythmical thumping of your heart,
Moving with your breath,
In and out.
Continue to breathe and notice if your breath is slowing down your heartbeat by just a little bit.
Maybe you're noticing some rhythm between your breath and your heartbeat.
Just gently acknowledge where you're at right now without forming any kind of story or attachment,
Without forming any meaning.
Simply notice the sensations and keep your focus on the movement of your breath through your body.
Now let's tune into the space in your body that is feeling a little bit tight right now.
Perhaps gently move your shoulders,
Your neck,
Your torso,
Your legs or your foot.
Invite your attention to the area that feels stiff,
The area that feels like it's bracing against something,
The area that may be tensing up as a form of protection.
Continue to breathe in and see if you can invite just a little bit more space into this tight area.
Just like how you've noticed your ribs expanding and your belly expanding while you're breathing,
See if you can expand this part as well and stretch it a little bit with your breath.
As you exhale,
Notice if you can soften just a little bit more.
Allow your shoulders to drop,
Allow your hands to unclench.
Feel your legs become a little bit heavier with every single breath in and out.
Feel your whole body melt into the surface that is supporting you.
Feel the gravity pulling your senses downwards and allow yourself to fully relax.
Gently breathe in and exhale.
Let it all go.
Everything that you're carrying,
Everything that is burdensome,
Allow everything to fall away with your exhale.
At this moment,
Give yourself the space to just be with yourself,
Be with your body,
Be with the sensations.
Now I invite you to place both of your hands on the area of your body that still feels a little bit of a residual tightness,
The part of your body that still might be holding on.
Gently place your hands on this area and feel the warmth of your hands,
Feel the weight of your hands in touch with your body like a friend offering support,
Offering understanding,
Offering compassion.
Breathe in,
Recognize that you're never alone.
Breathe out,
Let it all go.
Breathe in and know that you're safe at this moment.
Breathe out,
Know that you're loved.
Breathe in again,
Know that you're safe.
And breathe out,
Know that you're loved.
Breathe in,
You're safe.
Breathe out,
You're loved.
Breathe in,
You're safe.
Breathe out,
You are loved.
Continue to breathe in and out,
Keeping your hands on this area of your body that is holding on,
That bears resistance.
Without judgment,
Without criticism,
Just continue to breathe in,
Remind yourself that you're safe.
And breathe out,
Remind yourself that you are loved,
You are supported,
You are not alone.
There is no need to judge or push away the tightness,
The resistance.
Whichever part of you that is reacting to the circumstances,
Know that there is always fears lying under all of the emotions.
With your hands placed on your body,
It's almost like you're giving yourself a warm hug.
You're reminding your body that you don't need to fight to survive right now.
You're reminding your body that it's okay to be afraid.
It's okay to be scared.
It's okay to not know what to do right now.
It's okay to feel all the things that you're feeling.
You don't need to run away.
You don't need to react in anger.
You can simply sit here and allow yourself to feel all the things for a moment.
Offer yourself warmth,
Support,
Understanding.
Before your mind struggles or tries to find a meaning,
A story,
Tries to find a solution,
Know that it is okay to feel through all the things and breathe.
You can stay here for longer or you can start to gently move your body again,
Rotate your neck,
Move your shoulders and your hips,
Your wrists and your ankles,
And start to bring your awareness back to the space around you.
Gently open your eyes little by little.
As you breathe in and out again,
Simply notice how you feel at this moment without putting any meaning or judgment to your feelings.
Simply recognize the feeling that is present.
Continue breathing and give this emotion space to be.
And continue to remind yourself that it is safe to feel this emotion.
I hope this practice has helped you to feel just a little bit more calm and grounded.
No matter what conflicts you're going through,
How difficult and challenging your circumstances are.
Thank you for joining me today and I will see you next time.
