As you begin this practice,
I invite you to find a comfortable place where you can focus on yourself without distractions.
This might be a quiet room,
A cozy corner,
Or anywhere you feel at ease.
Settle into a position that supports your relaxation,
Whether you are sitting or lying down.
Close your eyes,
If it feels right,
And take a few moments to center yourself.
Allow yourself this time to connect deeply with your body through each breath you take.
Start by taking a deep breath in through your nose,
Filling your belly with air.
Count to five as you breathe in,
Then release slowly through your mouth for another count of five.
Repeat this process,
This time breathing in and filling your belly with air for a count of six,
And then exhaling slowly through your mouth for a count of six.
For the final breath,
Inhale deeply into your belly,
Counting to seven.
Then hold your breath for a moment before exhaling completely through your mouth for a count of seven.
Allow your breath to guide you into a deep relaxation.
Scan your body and pay attention to where you feel sensations.
Is there tightness in your chest,
Tension in your shoulders,
Or a knot in your stomach?
Name the sensation that comes up and try to connect with it.
Try to connect it with any emotions which may correlate to it.
Once you have turned into that part of your body,
Explore it further with curiosity.
How does it feel?
Is it tight?
Is it cold?
Is it heavy?
What else?
Continue to observe without judgment,
Focusing on the sensations and noticing what emotions come up,
If any.
Is it sadness,
Anger,
Or something else?
Sit with it for a minute until the emotion reveals itself to you.
If it doesn't,
It's okay too.
Just sit with the sensations without reacting to them.
Slowly lean into your emotions and sensations as much as you are comfortable and pull back when they become too intense.
Be mindful of your boundaries as too much emotional intensity can dysregulate your nervous system.
Honor your limits.
Allow your emotion to express itself.
If it could speak,
What would it say?
Place your hand on the part of your body where you feel the emotion and help it find its voice by letting out a sigh or an ah.
The vibration of your voice helps the emotion vocalize and release.
Do this in gentle,
Gradual steps.
Observe if you feel the impulse to sway,
Rock,
Shake,
Embrace yourself,
Or move in any other way.
Follow your body's natural responses.
Allowing these movements will help the energy of the emotion to release itself.
Imagine that with every inhale and exhale you are creating spaciousness within your body and self to just allow these sensations and emotions to be,
Without resistance or tension.
They are allowed to be there.
They are allowed to come and go.
Notice how the more space you give,
The less intense they feel.
Gently bring your awareness back to your surroundings.
Start by taking a few deep breaths,
Feeling the rise and fall of your chest and the grounding of your breath in your body.
Notice how your body feels now compared to how it felt before you began this practice.
Take a moment to appreciate the changes,
However subtle they may be.
Remind yourself that you are safe and supported.
Thank your body for all that it has endured and all that it has carried with it.
Acknowledge the strength and resilience you have shown throughout this process.
Remember,
This practice is always here for you whenever you need to find your anchor amidst life's waves.
