Returning To Center When Triggered

This meditation is here to support you in moments when a deep wound is activated in your body. In these moments, it’s easy to feel swept away by the intensity. This practice includes four gentle steps - Find It, Face It, Feel It, Heal It - to regulate your nervous system and come back into presence when you are triggered.

Transcript

Hi friend, Welcome. This meditation is here to support you in moments when a deep wound is activated, When old pain, Fear, Or hurt feels very overwhelming to stay with. In these moments, It is easy to feel swept away by the intensity. This meditation will help you come back to your center through grounding breath and gentle exploration of what you are experiencing. Together we'll move through four gentle steps. 1. Find it. We'll locate where in your body the trigger is present. 2. Face it. We will turn towards rather than pushing away. 3. Feel it. 4. Allowing yourself to fully experience all that arises without judgment. And 4. Heal it. We'll bring warmth, Compassion, And softening to the space inside you that has been holding this pain. Know that I'm here with you and we're going to move through this together. So wherever you are, Settling into a comfortable position, You can be sitting up. I love to lie down when I'm really activated. So feeling into what is best for you and taking your time. Anything you need to feel safe and warm and cozy. In these moments, Taking full breaths can feel really hard, But our breath really contributes to the state of our body. With each breath, Inviting your body to soften. Letting those breaths be as slow and as full as they can be. So often when we are deep in a wound, So much of what we are responding to is not in the present moment. It doesn't make it less real or less valid, But with your breath, Reminding your body that you are here. Reminding your body that it is held. Feeling the cocooning of the earth around you. Now we're going to move into finding this activation within your being. So gently turning your awareness inward and asking yourself, Where is this living in my body right now? You might feel it in your chest, Your stomach, Your throat. Perhaps there is a heaviness, A constriction. Noticing the texture. You might feel a specific area in your body, Or you might feel like you're really in your mind. Keep coming back to your breath, Bringing your curiosity, Simply noticing whatever you are experiencing without trying to change it. You're finding that place in you that is asking for your attention, Breathing into this space. It might be heavy. It might be sharp. What does it feel like? What does it look like? What are these sensations that are arising in your body? And then we will move on to step two, We'll face it. So now that we've found where this is arising in our body, We're going to turn towards it. So instead of pushing this experience away, Imagine facing it like you would a younger version of yourself, Letting it know that you are here, You are listening, You are not going anywhere. If it feels helpful, You might say to whatever is arising, I see you. I'm here with you. Keep breathing, Keep feeling those roots connecting you to the earth, And keep noticing and bringing your awareness to this part of you. With each breath, Inviting your body to soften a little bit more. I see you. I am here with you. And now let's move into step three, Let's feel it. So really allowing all that is here to be fully felt. Maybe you notice the texture again. Is it sharp, Dull, Heavy, Tight? Is there a warmth or a cold? Maybe a color? Let it move if it wants to. You might notice waves of emotion, Different physical sensations shifting, Reminding yourself that it is safe to feel. There is no rush. There is nothing to fix. No parts of you are broken. All that is being asked of you is your presence. Can you be with what is here? And can you allow yourself to feel? Coming back into that soft belly breathing. As you let yourself feel. And letting those full breaths move throughout your being. This can really help the energy move, The emotions move. If you feel angry, Let yourself feel angry. If you cry, If you need to move your body. Whatever you're intuitively called to express, To feel, Really honor that. And now bringing your hand gently to the place in your body where you feel this most strongly. And we're going to move into step four, Healing and bringing our love to these spaces. Imagine warm golden light flowing from your hand into this space. And if your whole body needs some love, Your whole being, You can envision this warm golden light pouring into your entire being. Filling up your whole body from head to toe. Filling in your energetic field, Your aura that surrounds your body. This is the light of compassion, Of healing, Of unconditional love. With each inhale, Breathing in that warmth, That light. And with each exhale, Releasing all that you're ready to release into the earth, Into yourself. In these moments, These triggers invite us to release what we're carrying. They invite us to live with more presence, More of our power and joy. It is so deeply far from easy. It is a practice. But with each moment that you sit with yourself and feel, With each moment that you turn towards in this beautifully brave exploration, You unlock more of your light, More of your medicine, More of your gifts. You let go of all that you no longer need to bring with you into what is next, Into what is true for you. Noticing how you feel now. Perhaps a little lighter, Softer, More connected to your heart. Maybe you feel more in your body, More centered. Feel free to stay here as long as you need to and to come back to this practice anytime you need support. Thank you for letting me guide you, Sending you so much love.