Energy Diffusion Technique.
Bring into awareness a situation you want to work with.
Maybe it's a feeling or an energy blockage in the body or something that has you feeling lethargic.
Ask yourself,
Where in the body do I feel this?
Perhaps you feel this sensation often and it's built up over time.
Let's scan your body from your feet to your knees to your hips.
Coming up through the torso to the shoulders.
Neck,
Head,
Hands and feet.
Noticing any areas of constriction or pain.
Once you've found something you want to work with,
Ask yourself,
Is there a story attached to the sensation in the body?
Maybe it's that commute to work or every time one of your kids gets angry or upset.
Find that feeling and now bring back into your awareness the feeling and the situation tied to it.
Really intensify the feeling.
Make a mental picture of it.
Make it very real as if you're in the middle of it right now.
Feel the story and the body sensation together as you remember the event.
Now step out of the story but stay with the physical experience.
Where do you feel that in your body?
If you'd like to put your hand on it,
You can or you may remain relaxed in the situation.
In your mind,
Describe it.
What does it feel like?
Breathe deeply.
Allow the inhalation to originate at the base of the pelvis and travel the length of the entire spine.
Now allow the exhalation to return back down to the base of the pelvis.
Expand attention to include the entire body.
Now notice any places where your breath feels restricted or absent.
Allow the attention to float to the place most restricted or dense feeling or even where you might feel physical pain.
If you wish,
Place your hand on it.
Now breathing deeply,
Allow your attention to float to that place.
Breathe into that area where you feel the most holding.
Now use the breath to be with what is there,
Not trying to make it go away.
Just breathe into it.
Just use the breath to hang out with the sensation,
Remaining detached from the story,
Allowing the thoughts that run through your mind to pass through without judgment.
Focus on anything left in the body that feels tight.
As you breathe,
Ask yourself,
What are you aware of now?
Really feel any restriction left in the body.
Explore that which you have been trying to avoid.
Let it be fully felt.
Give the sensation your full permission to be.
Feel the details and the subtleties without trying to change any aspect of the experience.
Make the restriction with an attitude that says,
I'm willing to feel you.
Breathing deeply,
Scan your body from the tips of your toes up through your legs and torso,
Up through your shoulders,
Neck and head,
Into the arms and feet.
What are you aware of now?
Keep relaxing and breathing,
Creating space for anything that's changed,
Any new tension or density you've picked up on.
Don't resist what you are feeling.
Give yourself the time to cultivate a relaxation right in the midst of the feelings.
Allow your shoulders to relax and your breath to deepen.
Make no effort to control or manipulate.
Be soft,
Spacious and at ease.
Continue to breathe with whatever is presented.
Make space for all to be.
You might draw on an imaginary circle.
Place the circle around anything that you feel and just give it space as if to say,
It's okay that you're here.
What are you aware of now?
Stay present and be interested and curious about what you are feeling.
If you move towards avoidance,
Breathe and come back to an openness to what you are feeling.
Notice what happens in your body as you remain present,
Relaxed and connected.
If the restriction or pain moves,
Follow it patiently and easefully,
Stay with the process.
Using your breath and attention to be with it just as it is.
What are you aware of now?
Simply,
Make it,
Make space for it all to integrate in its own time,
In its own way.
All you need to do is allow it to be.
It just needs to be acknowledged.
Remove yourself from any tendency to control,
Resist or encourage.
Simply make space for the emotions and feelings and trust in the process.
Now bring your attention up to the center of the eyebrows and drop below whatever is happening in your mind,
Whatever thoughts or feelings are there,
To a space of silence.
Whether the sensation in your physical body has shifted or not,
Allow integration to happen with where you are now.
Trust that you have released whatever is ready to be released today.
All you need to do is be the container in which these sensations can be held with peace and balance.
Be the container that can contain all experiences as they are.
Drop into the silent space.
We're all doing stops.
At this time,
Open yourself to receive any insight or guidance that may naturally surface.
Make no effort.
You may choose to bring the issue you began with into awareness and allow any insight or knowing to arise about it in the light of your neutral awareness.
What is there to see or to know about this situation?
As you are ready,
Begin to slowly come back into your body,
Scanning from the toes,
Up the legs,
To the knees,
Hips,
Torso,
Chest,
Shoulders,
Neck,
Face,
Top of the head,
Back of the head,
Upper back,
Arms,
Hands,
Back to the breath,
Opening your eyes when you're ready and turning over onto the right side into fetal position.
There you may stay until you are ready to gently push yourself up into a seated position.
