Welcome to this guided somatic meditation,
Designed to gently release trauma stored in your body.
This meditation is a nurturing exploration of your inner and outer worlds,
To reconnect you with your sensory awareness and the present moment.
As you settle into a comfortable position,
Let's turn your attention inwards,
And reflect on your current intention.
What captures your awareness?
Notice what grabs your attention,
Including any thoughts that might surface unexpectedly.
Remember it's natural for our minds to wander,
Sometimes creating a stream of thoughts that can disrupt the pure flow of energy within our bodies.
Instead of analyzing these thoughts,
Lean into the experience.
If thoughts arise,
Acknowledge them,
And then gently redirect your attention back to the sensations in your body.
Your thoughts are not you,
They are mental events happening in your mind,
And when you can simply acknowledge them as thoughts,
You begin to embrace any resistance with understanding and acceptance.
This mindful approach changes your relationship with our thoughts,
And allows the energy of resistance to pass,
Smoothing the way for a more harmonious energy flow and a deeper connection to your inner being.
Now let's bring your focus to tune into your surroundings.
What do you notice?
What sounds or sights are drawing you in?
If you're outdoors,
Perhaps the sun's warmth is kissing your skin,
Perhaps you're feeling the gentle caress of the soft breeze against your skin,
Or if you're indoors,
You might feel the grounding embrace of the chair or floor supporting you.
With your eyes gently open,
Allow them to wander,
Observing your environment.
What captures your attention?
Observe the colors,
Shapes and textures around you.
Notice how your eyes are drawn to certain aspects of your surroundings.
If you wear glasses,
You might choose to remove them for this part of the meditation,
Allowing your vision to rest and take in your environment more naturally.
There's no need for judgment or analysis,
Simply observe and be present with what you see in this moment,
Comfortably acknowledging your surroundings as they are.
As you engage with your surroundings,
Bring a playful awareness to your body.
Perhaps you might like to wiggle your toes,
Your fingers,
Feel the texture beneath your feet and ask yourself again,
What captures my attention now?
What am I feeling inside my body?
You might notice a sensation of tightness,
Tingling or perhaps the rhythm of your breath.
Let's see if you can maintain this internal awareness while keeping a connection to your external environment.
If your eyes closed instinctively as you turned inwards,
Gently reopen them,
Observe your surroundings once more,
Even as you stay attuned to the sensations within you.
In this state of dual awareness,
Notice any shifts in your internal sensations.
Is there a tightness or discomfort?
If so,
Acknowledge it without attaching to it and gently return your focus to the external world.
Notice the interplay of light and shadow,
The feel of the air on your skin and the sounds and smells around you.
Now let's deepen our sensory exploration and identify the quietest sound in your environment while keeping your eyes open.
Stay present with this sound,
Noticing any shifts in your internal sensations.
Are they dissipating,
Changing?
Just notice.
Now shift your focus to the loudest sound you can hear,
Maintaining your open-eyed awareness.
Notice how you perceive these sounds.
Are they coming from one side more than the other?
Perhaps try to balance your auditory awareness,
Tuning into sounds from both sides simultaneously.
As you engage with this practice,
Observe any urges to move.
If you feel inclined,
Gently turn your head from side to side,
Up and down,
Keeping your eyes open.
This openness helps your nervous system orient to the present,
Aiding in the release of trauma stored in your body.
When we allow whatever the urge and sensation is that we've been avoiding to be present,
It naturally moves through the body.
Gently acknowledge and accept everything that comes into your awareness.
Give yourself the permission to let each sensation,
Emotion,
Feeling and thought to simply be part of your experience.
There's no right way or wrong way to journey through this meditation.
It's your personal path and I encourage you to move at your own pace,
Allowing your body the space it needs to absorb and understand each sensory input.
This is crucial for healing trauma,
As it helps us make peace with the sensations in our lives by learning to co-exist with them.
Stay attuned to your body and if it wishes to move,
Just let it guide you.
There's no need to force anything,
Just follow what feels natural.
This practice is about tuning into your body's language and allowing it to lead the way.
By doing so,
You're nurturing a deep and healing connection with yourself,
Learning to listen and respond to your body's needs with compassion and understanding.
Let's circle back to our beginning inquiry and ask yourself,
What holds my attention in this moment?
Notice the subtle shifts in your awareness.
Perhaps the world around you seems more vibrant now,
Maybe the colors are more vivid,
Shapes are more defined,
Perhaps the sounds are sharper.
Revisit the initial sensation that drew your focus and observe how it has transformed or perhaps gently faded away.
This practice is about awakening to the continuous stream of sensory information that flows beneath the surface of our conscious mind.
By tuning into this rich tapestry of sensations,
We're not just observing,
You're actually cultivating a deep-seated sense of safety within.
This sense of safety is the bedrock upon which we can gently release the trauma held in our bodies.
As we come to the end of this session,
I invite you to embrace a feeling of profound gratitude for this moment and for your own resilience and strength.
You've tapped into your innate ability to find safety and peace within yourself,
A powerful testament to your healing journey.
Thank you for sharing this sacred space with me during this somatic meditation.
I hope it has been a nurturing and enlightening experience,
Leaving you feeling grounded,
Hopeful and deeply connected with your own capacity for healing and inner peace.
Namaste.
