U R OK - Reassuring Guided Practice

I gave this guided session live to J as she was enduring chemo and judging herself for having a harsh voice and real bandwidth limits. We all struggle with this voice. This is a softening session to sooth you in the state you are in right now, with whatever is on your plate today. I just gave it a listen as I prepare for my husband's surgery & it did get me back in my body, in a kinder more grounded space. I hope it soothes you in the space you are in today. Listen laying down.

xo Mo

Transcript

So first I would just take a deep breath and just start to feel your breath in your body.

Letting your body arrive in the space.

Adjusting your body physically to get comfortable.

And inviting the body to get in a position that feels rooted and grounded.

And able,

Allowing yourself to drift off to sleep if that's what your body feels called to.

So just slowing down that breath and letting the rhythm soothe the body like a massage.

Slightly starting to be attentive to the breath and its path through the body.

Experiencing the sensation of the breath passing through the body.

Just feeling that sensation of the breath.

Sensing the body and feeling the stomach expanding and slowly releasing.

Maybe feeling it through the sensation of the throat.

As you let your body become heavy and you feel and sense the body heavy on the bed.

And I want you to sense first your eyes.

Any kind of strain or sensation in your eyes.

Just gently have your attention on your eyes.

Without any judgement or comment but just a light attention and a light noticing.

Maybe inviting the eyes to release the muscle and the strain.

And focusing the forehead,

Becoming gentle and releasing the forehead.

Feeling the muscle slack and almost like a thick honey.

Releasing and becoming heavy and slowly dripping down your face and releasing all the muscles in your face.

Bringing the attention to your cheeks.

Sensing any feeling in your cheeks.

Letting them grow heavy and released.

Using the inner jaws,

Letting the jaws relax.

Thanking them for their hard work today.

Letting them be at ease.

Bringing your attention gently to the throat,

The high throat underneath the chin and the muscle underneath the tongue and sensing any sensation in this area.

Meeting the sensations you discover there with kindness.

Staying the tension in the throat.

If there's any tension,

If it's clenched or if it's loose or if it's unfeeling.

Just being at ease with whatever is there,

Whatever is occurring.

Being loving and gentle with as it is.

Moving into the high chest and the shoulders.

Seeing if you can let your shoulders release naturally.

And unwind the muscles of the shoulders and the chest.

Any sensation in the chest.

Meeting it with curious attention.

Seeing if there's any sensation,

Any flutter,

Maybe numbness.

Meeting it with gentle loving acceptance.

Moving slowly to your mid chest.

The bottom of the rib cage.

As your rib cage is naturally rising and falling with your breath.

Sensing any feelings in this area.

Getting them with kindness to be at ease.

Moving your loving attention to your stomach.

Noticing any sensations in the stomach.

If there's still some tension holding hot,

Cold,

No feeling.

Let some light attention into your stomach.

Really invite your stomach to be at ease.

Invite your stomach to release.

Focusing on your root.

Where your seat meets the bed.

And your pelvic floor and your pelvic bowl.

Really gently scanning this region for any sensation.

And meeting it with a very gentle attentiveness,

Non-judgmental,

Loving,

Noticing of what's there.

Seeing the body as is and the state as is right now.

Making room and bandwidth for how it's occurring in this moment.

And saying it's okay.

It's enough.

Something being supplied right what you need right now.

Focus on that root.

Focus on a glowing light in the root.

A glowing,

Beautiful,

Golden white light.

With soft,

Warm edges and a warm temperature.

Just glowing in that area.

The warm glow is warming the energy up your spine.

Warming the energy throughout your body.

Now gently bringing the attention to your legs.

The upper part of your legs.

The back side.

Accepting any sensation in your hips and giving so much love.

Accepting any sensations occurring in the hips.

Getting your root and your seat and the top and back of your legs release and become heavy into the bed.

And your calves,

The bottom part of your legs.

Very lightly scanning the attention in your bottom half of your legs.

And picturing your feet,

Imagining any sensation in your feet.

Bringing all the attention now to your heels of your feet.

Letting them root you in the sensation you have in the heels of your feet.

Now focusing on your whole body.

The sensation and experience of your whole body.

Allowing your whole body to release and become heavy and relaxed.

Thank the body for its hard work today and say it's okay to be at rest now.

It's okay to relax and let go now.

Bringing your attention to your mind and your muscle,

The muscle of your mind and imagining that muscle relaxing.

And politely let the thinking mind know it's okay to relax and let go.

It's okay to turn down and go slow.

Understanding and picturing the muscle of the mind relaxing and slowing down.

All right.

Turn your whole body relaxed now and heavy.

Feeling the bottom side of your body,

The backside as it meets the bed.

Feeling the weight of your body in the bed becoming more heavy and slack and relaxed.

Sensing that contact and the weight into the bed.

Now I want you to picture you're in a whole body swing.

It's one of those big enormous lounge swings with a cushiony fluffy pillow.

Whole body pillow and you're laying on the pillow on the whole body swing and it's gently rocking from side to side,

Gently swaying the body from side to side to side.

You could feel almost like gentle ocean,

Very gentle waves of this sweet rocking,

Like rocking a baby to sleep.

You're warm and cozy in a big blanket wrapped around you.

You could fully let go.

You're curled up and enjoying this sweet swinging sensation.

And the hand of a beautiful older woman is rocking this big lounge bed for you.

And you notice she's just this warm,

Strong,

Steady,

Beautiful woman.

Such a soothing presence.

You feel very safe with her.

You feel very safe that she's gently continuing to rock this so that your body can relax and let go even deeper under the trust of her motherly hand.

You could hear her humming just like a mother rocking a baby to sleep.

You feel so much trust and ease in her strong,

Gentle hands.

And here she tells you,

You're doing so good.

You're doing so good.

And you could feel the gentle rocking.

And here she tells you,

You're doing enough.

You could feel the clear,

Pure white light from her,

A pure light of truth.

She's almost not even speaking it,

But you can understand it from her.

She says,

You're doing such a good job.

You're doing all you can with what you have,

And it's enough.

You could feel warm glow from the light,

And you feel cozy in the warm blanket and safe.

And she slows down the rocking,

And she comes close to your face and gently brushes some hair aside and plays with your hair and runs her hand along your forehead and your cheek and lovingly is looking in your eyes.

You can snuggle up and you feel safe.

And she's just giving you a warm glow of love.

You could feel the glow entering your body with your breath and filling your body.

And the glow is filled with,

I am enough,

I'm doing enough.

With the knowing in your body,

I'm doing a good job.

The strength of her soft inner voice is filling your soft inner voice with a gentleness and an understanding.

And you're feeling a warm compassion with her just right by your side,

Looking into your eyes and brushing your forehead.

You're feeling known,

You're feeling seen as she sees everything and understands what you're going through and understands the things you perceive as faults.

And she just has this really light little smile and says,

It's okay.

It's okay.

You're doing enough.

You are enough.

And now you just feel yourself taking in that love and that light,

Breathing it throughout your body and the warmth of that warm,

Loved feeling.

Just like arms around you,

Like a blanket around you,

Holding you,

Just holding you so you can let go and relax into that love,

Into that feeling of being understood and seen and being safe in these strong,

Sweet arms and the strong,

Sweet blanket.

Being rocked and known,

You're enough as you gently get a sway and relax and let go and know everything's safe.

It's just as it's supposed to be and it's okay.

And just letting yourself have this time to rock and feel loved and feel this warm,

Sweet glow passing through you and filling you and wrapping around you with a blanket.

Feeling your body letting go even more and relaxing into the trust of knowing she's carrying you and she's taking care of it so you can relax.

She's looking after you.

Just feeling the relaxation throughout your body,

Sensing how it feels to feel that bodily relaxation in your body,

Sensing the pleasure and enjoyment of the relaxation,

Sensing the new glow and the new energy,

Like a tickle,

Like a very gentle tickle.

And just letting your whole body release and your whole mind release,

Trusting it's okay and you're okay and you're strong.

You feel this warm squeeze of a hug.

And says it's okay to be gentle and soft-voiced and to soothe yourself with this gentle soft voice.

Now in this deeply relaxed state,

I want you to picture in your chest a beautiful,

Vibrant,

Strong tree.

I'm going to follow it down your spine,

In your root,

Down your legs,

And then the roots traveling deeper past the house and into the earth's crust.

And then deeper the tree roots are in the soil.

You could see the tree roots and feel the soil,

Rich,

Nourishing soil,

Filling your whole roots and tree all the way from the soil deep inside the earth,

Up through your feet,

Up through your legs,

Through your root,

Up through your head.

You could feel the roots deep in the soil,

All the way deep into the center of the earth,

Wrapped around the center ball of the earth,

Connecting you to the very center,

Very anchored space.

You're safe,

You're anchored in a place,

You're safe.

You're anchored so deep,

You're deeply resourced to handle things that come your way and know you can reconnect with these roots in the deep sense of rooted,

Anchored safety.

And that is enough.

That strength is enough.

And what you can give is enough,

And you are enough.

And gently start to reconnect with the breath and the sensation of the breath,

Massaging,

Making contact through the body.

And gently start to form your awareness around the breath.

Very gently remain focused on your breath as it very gently passes through the body in its own pace.

Just gently keeping the focus on the breath.

Focusing in the breath's ability to deeply soothe your body as you just gently remain focused on the breath.

Very gently… Now I invite you to deepen your presence and attention onto the breath and slowly invite the breath to deepen through the body and let the belly expand and very slowly let it become slightly more vigorous as you feel that beautiful vital energy cascading through the body as you deepen the sensation and vigorousness of the breath.

As you gently let the breath expand your chest and fill your stomach deeper than before and slowly exhale.

As you bring your attention back into your body and make contact with the heels of your feet,

Sensing the grounding again of your feet,

Sensing the back of your legs as they have their contact with the bed,

Sensing again your seat as you come back into your body,

Into the space,

Into your body,

Into the room,

Bringing a little more attention to people to come back into the room at your own beautiful pace,

Knowing exactly the pace you need to go.

Feeling the contact of your back on the bed,

Feeling the back of your head,

Feeling the top of your head,

The energy at the very top of your head,

Letting your body gently move and come back into the room until you're fully ready to come back.

Reviews

This was so soothing. I loved the support of picturing the older woman. Thank you for this practice 🙏🏻

Wow - one of the most loving experiences I’ve ever had!! Thank you so much 😊🧚‍♀️