Emotional Trigger Rescue: Heal What Hurts Meditation

This guided practice is intended as your rescue meditation when you feel emotionally triggered. Excuse yourself, retreat to a safe space, and listen to this. You will be safely guided back to your higher self, the Divine core of your being. You will notice your breath calm down and your body relax. If you and the person that you experience a trigger dynamic with is open to it, the two of you could do this practice together and share what you experience when you let the body communicate to you.

Transcript

Welcome to your Heal What Hurts meditation.

An invitation,

An invitation to what lives in your body to communicate to your conscious self.

And an invitation for you,

Your more conscious self to really listen to what is happening in the body when you are emotionally triggered.

It's deeply uncomfortable to be triggered by something or someone.

And most people run away from that feeling.

Run away by numbing out,

Checking out,

Blaming someone else,

Lashing out.

This is an invitation to go inward and really feel and understand where the trigger comes from.

Not simply changing the words around it.

Not trying to get someone else to change their behavior.

But understand with deep empathy and willingness to feel and be with the parts of you that hurt the most.

To fully tune in to what lives in the energy field of the body,

You must become fully present in the energy field of the body.

We have been trained to live in the head and the intellect.

Most of us are somewhat numb in the body.

So before we can begin the deep work of embracing,

Loving and healing the samskaras,

The triggered energy within the body,

We must first become as present as we possibly can.

I invite you to close your eyes.

You can be seated or you can be resting on your back.

And the first step is to become a lot more aware of your own breathing.

Allow the inhale to be just a little bit deeper.

Guide the inhale into the lower abdomen.

And let the exhale complete itself.

Notice how there might be a little bit more air that you could simply release and let go of.

At the very bottom of your exhale,

There's a softening in the body.

The inhale is a little longer.

The exhale is a little bit longer as well.

The mind has already quieted down significantly,

Simply by shifting the awareness to the breath.

As you become increasingly more aware of the breath,

You're starting to sync up with your spirit self.

The temporary thoughts are releasing their stronghold onto your awareness.

Now remain this aware of your breath.

Let it be comfortable.

You're not straining to breathe more deeply.

You're just letting your breaths be full and rich,

Voluminous.

And you allow your whole being to really experience the relaxation that comes with a deep exhale.

Notice the way the breath feels inside your nose.

Perhaps there's a sound inside your ears,

A subtle sound of your own breath.

Stay focused on the rhythm of your breath and simultaneously draw your awareness into your heels.

Feel the tops of the feet,

The soles of the feet.

Feel the toes.

And now trace your ankles,

Your shin bones and your calves and sense and feel into the presence of awareness of life force in your lower legs,

Your ankles,

Your feet and your toes.

Now slowly let the sense of awareness expand up through the knees and thighs.

You might even picture the awareness as light as though you are gradually illuminating the energy field of your body with your awareness,

Spiritualizing essentially the energy field of your body.

Let the sense of presence and awareness spread from the thighs into the hip sockets,

The pelvic bowl,

The lower abdomen and the lower back.

Soften the belly.

Relax the belly.

Let the awareness now fill the mid back and the whole solar plexus,

Belly button and stomach area.

Relaxing ever more deeply as more awareness fills the body.

Let the awareness now expand up into the upper back,

The shoulder blades,

The right shoulder blade and the muscles around the right shoulder blade,

Beneath the right shoulder blade,

Above the right shoulder blade,

The whole right shoulder blade and the shoulder releasing and relaxing.

Now bring awareness into the left shoulder blade.

Below the shoulder,

The whole left side of the chest relaxing,

Softening and now send the awareness down through both arms from the shoulders into the upper arms,

From the upper arms into the elbows,

Down to the forearms,

The wrists,

The hands,

The back of the hands,

The thumbs,

Index fingers,

Middle fingers,

Ring fingers and the pinkies,

The palm of the hands,

The back of the hands,

The tips of all 10 fingers,

Up through the back of the neck and the throat.

Relax the sides of the neck and let your jaw relax and fill with awareness,

Your chin and your lips,

Your tongue and your teeth,

The nasal cavities,

The eyeballs,

Eyelashes,

Eyelids,

The space between the eyebrows and the whole of the forehead,

The right ear,

The wrinkles and folds of the right ear,

The left ear,

The wrinkles and folds of the left ear.

Soften around the whole scalp,

The back of the head,

The sides of the head,

The top of the head,

Every hair follicle relaxing.

Now hold maximum awareness in the whole energy field of your body,

Maximum awareness in the whole energy field of the body and now draw the awareness into the torso.

Feel deeply into the torso from the throat through the chest area,

The solar plexus,

The belly button,

The lower abdomen,

The whole torso.

And now notice where in the torso does energy seem to be flowing less fluently with some degree of stagnation,

Stuckness,

Contraction.

Let your body guide you into the most contracted area in the energy field of your torso.

Simply zoom in on this area with great loving care and communicate to this part of the energy field of your body,

I am here to love you.

I'm here to know you.

I'm here to listen.

I'm here to hold you,

To be with you.

I've got you.

I sense you.

And simply be with the felt sensation.

Do your best not to go into any kind of story about the sensation,

Just with your capacity for presence.

Surround and penetrate,

Hold and be with this contracted energy.

Notice what happens to the energy.

How does the energy respond to your presence,

To your kind words?

I'm here.

I feel you.

I notice you.

I want to know you.

I want to feel you.

I want to hold you.

I'm here and I love you.

I am here and I've got you.

I'm here.

I'm with you.

Now in this state of simply being with the contracted energy,

Notice whether this is a familiar feeling,

One that has shown itself at other times in your life.

And ask your body,

This area in your body,

To go back as far as you can to find one of the first times this feeling showed itself.

Just let whatever wants to arise in response to that question arise.

Whatever memory arises,

Just be with it and notice as many details as you can.

If there is no memory,

Just be with the feeling.

Just hold it and be with it.

If there is a memory,

Draw yourself closer to it.

Be in the memory.

It may start out like a photograph,

Then let it become a movie and then step into the movie set and see what you remember.

Who is there?

How are you feeling?

Are the feelings of anyone around you tainting your feelings?

Don't force anything.

Just be with whatever arises with great patience and great understanding.

Communicate yet again,

I'm here and I love you.

I'm here and I'm with you.

I love you.

Stay in this space.

See what else shows itself as you stay close to and interested in this sensation in the body.

Stay so close to the energy that you notice any little shift in the energy while you simply stay with whatever arises as you hold and stay present with this memory,

This felt sensation in the body.

Trust that anything that comes up is relevant.

Don't try to analyze it.

Just notice.

Stay with the sensation,

The most dominant sensation in the energy field of the body as you allow the memory contained within this contraction to become more clear.

Shower this part of your energy field yet again.

I love you and I'm here.

I'm with you.

Notice every little subtle shift in the energy in the body.

How does the body respond to your presence?

What else would your body like to show you?

You can ask it.

What else would you like to show me about this?

Notice any feelings that arise.

If there are tears,

Let them flow,

But don't go into story.

Just stay with the felt sensation in the body.

The mind is still.

All the awareness is in the energy field of the body.

Ask your body now what makes this feeling worse?

When does this feeling show up?

Stay with the physical sensation and simply notice any shifting in the energy.

Does it stay in the same place?

Does the contraction feel like it's tightening up,

Loosening or staying the same?

I'm here and I love you.

Now ask this place within,

Is there something else you would like to show me,

Either in pictures,

Words or sensations in the body?

And now communicate to this place within,

I love you and I'm here and I will be your friend now and stay with you and listen to you and be there for you.

Especially when uncomfortable feelings arise in the energy field of the body.

I will be right there.

I will come back often and check and I will heed your call when you need me.

Now slowly start to expand your awareness back into the whole energy field of the body,

Dispersing once more your awareness very evenly around the body.

Notice how it's easier this time around as all the channels of awareness are open.

Notice the breath and take a deep breath in and exhale audibly through your mouth.

We'll do that two more times.

Really allow tension to release through the yawn.

Take a deep breath in and even bigger,

Let it be audible,

Let it come from a deep place within the body.

Return to what feels like natural breath now.

Feel the whole of the body.

And if you're sleepy and would like to stay,

Take a nap,

Continue to meditate,

You can simply turn off this recording and do so.

If you're ready to come out,

Let it be slow.

If you're laying on your back,

Roll to the right side.

And slowly push yourself up to seated.

And now scan the body one more time to take a deep imprint of what it feels like to be this present in the body.

And quietly promise your body to be more present more of the time.

Conducting little mini body scans all day long,

Regularly,

Lovingly.

Giving presence,

Giving awareness to the whole of the body.

And then ever so slowly,

You may open your eyes,

Still staying present in the body.

And let yourself move on with your day with this increased awareness in the energy field of the body.

Vowing to come back to this practice often out of deep self love for the body.

Don't repent.

You you you you you you

Reviews

Wonderful -thank you thank you - just what every part of me has been searching for 🙏💗

🙏

Thanks

Really beautiful, relaxing and restorative. Thank you 🙏

Amazing. I was shaking and this really helped me relax. Thank you so much 🙏🏼🌷

Very helpful.

Thank you

This is one of the most beautiful practices I’ve ever done. Thank you for your guidance ❤️

Amazing. I went somewhere and found info, thank you.

Very helpful in processing some difficult feelings. Thank you! I will be revisiting again when facing emotional triggers.

Powerful! Thank you. I will listen to this again and again.