I wanted to do an inquiry and a relaxation around connection.
Connection with ourselves.
What is my experience right now in my body?
It's a good place to start when we're connecting with ourselves.
So if we're in our body and we're connected in our body,
Then we'll also be connected with our energy,
With sensations.
You'll notice if we're breathing,
If we're holding our breath.
You'll notice if our shoulders are up around our ears or if we're clenching our teeth,
We have a clench in our gut.
So let's notice first the body.
Notice your whole body from head to toes.
And notice what it feels like all the way to your core.
What does your body feel like from the top of your head through your face,
Inside your head,
Your brain,
Your ears,
Down through your mouth,
Neck and shoulders,
The whole of your body.
Notice your heart center.
Notice your emotions.
What's here emotionally right now?
One of the things that happens as we're tuning into our body is that we start to become aware of thoughts.
And what is our response to the thoughts that are coming through?
And one of the things that we also notice is that we have memories,
We have worries,
We have scary things,
We have happy things.
As a human being,
We have a big variety in our experience.
So if you were to notice the whole of your experience right now,
Notice what's here and notice if it's okay to let in what's here.
One of the things we know about trauma is that we disconnect.
So this is a practice of the opposite of that,
Of connection.
So if we were to maybe tune into the thoughts that were just here or to think back to the last few days,
The last few months,
Our whole lifetime really is here,
It's stored in our memory banks.
And there's an experience that we're having more immediately than last few days,
The last few hours right now in this moment.
And does it feel like it's okay to let everything in?
And without making it a should,
I should let everything in.
Honor your gut sense.
How much is it okay to feel right now?
And we all know that not secure attachment of being abandoned or hurt,
We're going to have that show up now as well.
Sometimes it shows up in a very intense way and other times it's not quite as strong.
As we look at our experience right now in this moment,
How have you gotten to this point?
What are some of the streams that have converged so that this particular experience is happening right now?
So for the next few minutes,
We're just going to kind of see how much we can be here with what is.
Notice your breath,
Notice your body.
Notice emotions,
Thoughts,
Ideas,
Fear,
Joy.
Notice what's here.
Sometimes when we really tune in,
We have a lot of intensity.
We might have some kind of grief.
Could be a soft experience of sadness,
Crying,
It could be a wailing.
It could be this isn't fair,
I hate this,
I'm worried,
I don't know what's going to happen.
Notice all of the variety.
And notice that it makes sense in a lot of ways to block that or suppress that.
There's a reason why we disconnect.
Notice your body and your breath and see if you could invite this forward,
Whatever it is,
And you could really just stay connected.
You could be here for yourself,
No matter what it is that's coming up.
Stay really grounded through your body,
Through this awareness.
I'm here right now,
And this is what's here.
And I'm here for myself.
I'm present.
Notice if there's any attempt to control what's here.
Sometimes we shame ourselves or we find that we're off on a train of thought or we get angry or we find a way to back away from the intensity sometimes.
So you could also do some tapping or put something in a frame or notice the space around a sensation.
If things are too intense,
Come back into awareness.
Wow,
Okay,
I need to do a bit of breathing again,
Get myself settled.
Come back into your adult self is here,
Welcoming,
Compassionate,
Kind,
Aware.
What's happening right now in this moment?
What are you noticing?
What are you feeling and experiencing?
Notice your body,
Sensations in your body,
Your breath,
Energy.
Notice the whole experience right now.
We have so much struggle and pain in our life.
Can you allow that in right now to have that to not turn away?
Just to let yourself be connected.
Deep inhale,
Long slow exhale.
Let yourself notice your experience over the last 10 minutes or so.
Were there times when you felt really connected,
Times when you disconnected?
What was going on when you disconnected and how soon were you able to bring yourself back?
Notice if you made it into a,
I need to do this perfectly or if you shamed yourself.
Just share relationship with your experience over the last several minutes.
Then offer yourself another round of kindness.
We don't have to do this perfectly.
It's hard and no matter what,
We could come back to kindness and compassion.
When you're ready,
Open your eyes.
