Hello and welcome,
My name is Karina Kalila and I am here to support you in forming a deeper connection to your body,
Your mind and your soul through your breath.
So the meditation we are doing today is probably one of my favorites.
It's a meditation to begin to recognize that we are not our strong emotions or our strong sensations even though they can feel like they overcome us.
That we can actually take a step away from our emotions and witness them as a part of our being rather than the thing that encompasses all of us.
This is also a small practice of parts work to recognize that there are many many many different parts of us and no part wants to be rejected and no part wants to be pushed to the side or neglected or told that it's not supposed to be there.
Even our most strong and uncomfortable emotions like anger,
Rage,
Frustration,
Fear,
They're all a part of our experience of life and are here to teach us something.
So practicing this meditation can often bring you a sense of clarity around what your bigger emotions are here to teach you or tell you and to see and to help you to see that perhaps your bigger emotions are here to send you a message and to potentially take action in a particular direction.
So I invite you to experience this meditation and write in the comments what you experience or feel.
When we're learning to love and accept ourselves this is a really powerful way for us to start to relate to all the different parts of ourself and to start to learn to accept those parts because we are so multi-dimensional.
And remember you are a multi-dimensional incredible being of light that is always supported and connected to the universal consciousness of all that is even and especially when we don't think we are.
So without further ado let's meditate.
For this meditation I invite you to take a comfortable seat and close your eyes.
Take a long deep breath in through your nose.
Let it go out through your mouth.
Again deep breath in through your nose.
Let it go and again deep breath in.
Take a moment to scan your body from the crown of your head down to the tips of your toes.
Notice what might be alive within you.
You can begin by observing any sensations you might experience inside yourself.
Any pockets of tension,
Any pains,
Any tightness or any spaciousness.
What you're doing is just naming them without trying to fix or change them or make them move.
We're just naming whatever you notice sensation and as you name you might notice things want to start to let go a little.
The tension within your body begins to subside,
Soften.
And now scan for any emotions that might be present.
Any feelings of love or joy or happiness or anger,
Frustration,
Stress,
Agitation,
Overwhelm,
Whatever it may be.
And once you've found that sensation of emotion you might like to place your hand over it.
Usually our emotions harbor a sensation attached to it.
And again we're just naming the emotion.
You might like to name anger,
Anger or fear,
Fear,
Love,
Love and so on.
And you might notice that there may be more than one and that's okay.
I invite you to choose the biggest sensation or emotion that you have within your body.
And with that sensation or emotion I'm going to invite you to imagine that leaving your body and turning into a cloud in your energy field.
And as this cloud begins to form you might notice that it is white or gray or dark.
I invite you to release all of that strong emotional sensation into that cloud as though the strong emotional sensation is beginning to leave your body and become this cloud.
And again you can imagine what color it is,
How big it is,
How small it is.
Perhaps it's full of rain,
Perhaps it's light and wispy.
And from here I invite you to take a big step away from the cloud and then another big step away from your cloud and then another big step away from the cloud that's now in your field and you can see it from a distance.
And if you still feel a lot of that emotional sensation in your body I'm going to invite you to take another step away from the cloud and pour the remaining bits and pieces of what you feel inside yourself.
Imagine it going towards the cloud,
Visualize it going towards the cloud.
And again as though you are witnessing the cloud from the outside I invite you to say to it hello,
Welcome,
Thank you for being here,
Hello,
Welcome,
Thank you for being here,
Thank you for keeping me safe,
Thank you for assisting and supporting me.
And while you've been uncomfortable I thank you.
And just notice what happens to your cloud,
Does it change?
Does the size or the color change?
And from here I'm going to invite you to imagine a second cloud but before we do that I invite you to notice how do you feel towards the first cloud?
How do you feel towards it?
Do you like it?
Do you enjoy it?
Do you find it frustrating?
Do you find it annoying?
Do you not like it?
Do you feel a sense of disgust or pain?
Whatever you feel about cloud number one I'm going to invite you to put into cloud number two.
You might like to take a deep breath to begin this process.
Breathe in all the way and then open mouth and as you breathe down creating the second smaller cloud.
And if it feels good for you to do that a few times you may like to breathe a few times just to allow whatever feelings you feel towards cloud one allow it to move into cloud two.
And then take a big step away from cloud two as well.
And another big step and another big step until you find yourself standing back and observing cloud one and cloud two.
To whichever cloud has a bigger sensation and therefore a bigger size I'm going to invite you to ask it a question.
And that question is what advice do you have for me?
What does it say?
Sometimes the cloud will whisper advice.
Sometimes it will tell you you are enough,
You are worthy,
You are lovable.
Sometimes it will tell you that you've overstepped a boundary.
And sometimes it doesn't need to say anything at all.
Take a long deep breath in through your nose.
Let it go,
Sigh it out.
And as you find yourself standing in front of cloud number one and cloud number two I invite you to thank both parts and imagine that those parts are thanking you back.
To both clouds I invite you to ask the same question once again.
What advice do you have for me?
What do I need to know?
And just listen.
What does it say?
And I invite you now to breathe with the clouds as though you're breathing together.
Breathing all the way in through your nose and breathing out through your nose.
Breathing in through your nose.
Breathing out through your nose.
Breathing in through your nose.
Breathing out through your nose.
Breathing in.
Breathing out.
And from here I'm going to invite you to thank your clouds once again and say goodbye.
You might like to turn and walk away.
You might like to hold the hands and give them a hug.
You might like to blow them away.
You might like to draw them back into yourself and as you draw them back into yourself it's as though you're drawing them in with love.
For they are a part of who you are and no part deserves to be rejected.
Begin to feel the room around you,
The temperature,
Your clothing,
Your heartbeat.
You might like to open your eyes and take in the space that is around you,
The light,
The shadow,
The beauty.
Thank you for practicing with me today.
Namaste.
