The intention of this guided process is to meet your emotions with presence and get curious about the bodily sensations associated with your emotions.
You can use this process to deal with past emotions that you have not processed,
As well as emotions you are processing in this moment.
This will help you build a relationship with your nervous system so you can become better at emotion regulation.
Let's begin.
Take a moment to get comfortable.
Whether you're sitting,
Standing,
Or lying down,
Just settle into a position that feels supportive.
Now,
Gently close your eyes.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Again,
In through the nose,
Out through the mouth.
With each breath,
Let yourself arrive here.
Now,
I want you to breathe in through your nose.
I want you to bring to mind a situation or a moment that carries an emotional charge for you.
Something that stirred something deep within you.
As you hold this moment in your awareness,
Use a scale of 0 to 10 to gauge how intense it feels.
0 is completely calm,
Neutral,
Steady.
10 is highly activated,
Overwhelming,
Charged,
All-consuming.
Where does this moment land for you?
Just notice the number.
There's no need to judge it or change it.
Just be with it.
Now,
Take another deep breath in through your nose,
And out through your mouth.
As you continue breathing,
I want you to imagine that with every inhale,
You're calling your energy back home.
Pieces of you that have been scattered by stress,
Past memories,
Or experiences,
They are returning to you now with every inhale.
You don't need to know where they've been,
Just breathing them back in.
And with every exhale,
I want you to imagine you're releasing any energy that does not belong to you.
Let it leave with every exhale.
There's no need to control where it goes.
Just give it permission to leave.
Breathe in,
Calling yourself back home.
Breathe out,
Letting go of what isn't yours.
Do this a few more times.
Now,
I want you to check back in with your number,
And just notice if it is showing up in your mind.
Notice if it has shifted.
We're not trying to make that the goal,
But just notice if it has shifted.
If it hasn't,
That's completely okay.
And now,
Let's scan through your body.
Where do you feel this emotion?
Try to avoid going to the thoughts about the emotion,
And just focus on the physical sensation.
Where do you feel this emotion in your body?
Start at the top of your head.
Scan down to your shoulders,
Your chest.
Your neck.
Your stomach.
Your legs.
And all the way down to your feet.
Where is sensation showing up in this moment?
Maybe it's in your chest,
Your throat,
Or your stomach.
Wherever it is,
Just notice.
Offering presence to the sensation.
It takes courage to turn towards emotion.
You're doing great.
Now,
With curiosity,
Without judgment,
Let's explore this sensation.
Does it have a shape?
Does it have a color?
Is it still?
Or is it moving?
Is it constricting?
Or is it expanding?
Just observe.
And now we're going to hang out with the sensation.
Not trying to push it away.
Not trying to fix it.
But just be with it.
Now,
I want you to ask the sensation,
What would you like to tell me?
And then just listen.
No forcing.
No overthinking.
Just see if any words,
Images,
Or feelings come through.
If nothing comes up,
That's okay.
Just stay present.
What you're listening for is is not the critical voice,
Not the voice in your head,
Not the voice of fear,
But something wiser.
Something that feels gentle,
True,
And expansive.
If something comes through that feels heavy or critical,
Just let it pass.
The wisdom we're looking for is the one that brings a sense of peace,
A sense of knowing.
I'm just asking again,
What would you like to tell me?
Take a moment just to listen.
Now let's ask another question.
What is important to you?
Ask the sensation that you're feeling,
What is important to you?
Don't try to force it.
Just ask and wait.
Offer the sensation presence.
What is important to you?
Now let's ask a final question.
What is something I can learn from you?
Now let's thank the sensation for showing up.
Thank the wisdom that came through for you.
This is your higher self wisdom.
Imagine sending it light.
Imagine sending it light.
Appreciation and gratitude.
Take a deep breath in and a long exhale out,
Making sound,
Audibly releasing.
Take another breath in and a nice long audible release.
Take another breath out and when you're ready,
Gently open your eyes.
And I want you to check back in with your number.
Where is it now?
Even if it's shifted just slightly,
That's good.
This practice is about learning how to regulate your nervous system,
To move from a charged state into a more grounded and calm state.
The more you practice,
The better you will become at this.
And from this place of perhaps more calm,
More groundedness,
What feels like a good next step?
Is there an unmet need?
Do you have to communicate a boundary?
What is one small doable thing that you can do next to make this situation better for you?
Whatever comes up,
Trust that.
Trust your intuition.
Don't doubt what arose.
And that's it.
You did great.
