Hello dear one,
I am so grateful you are here.
Right now you may be navigating an array of symptoms.
Maybe there is an aching in your back,
Enduring for months or even years,
Or a burning in
your jaw each time you speak.
Maybe your body and mind are clouded with fatigue,
Or your stomach is bloated since
your last meal.
Whatever you are experiencing,
Know that I see you and I am with you.
I too know how it feels to move through each day with pain,
Fatigue,
And other uncomfortable
sensations.
But I also know the freedom and healing that can come through meeting our bodies and our
symptoms with acceptance,
Love,
And non-judgmental awareness.
This practice I am offering to you is based on a mind-body technique called somatic tracking,
Which teaches your brain to reinterpret signals from your body through a lens of safety.
I recommend doing this practice if your symptoms are in the low to moderate range,
Since I
will be inviting you to sit with discomfort in your body.
Take a moment to check in with yourself and see what is best for you,
Knowing you can
always return back to this practice.
If you are ready to begin,
Feel into what posture would be most supportive for you in
this moment.
Perhaps seated in a chair,
On a meditation cushion,
Or lying down.
Choose a position that feels comfortable,
Where you can stay present and engaged throughout
the practice.
Now take any movements your body is desiring,
Perhaps rolling your shoulders and neck,
Softening
your jaw,
Letting out a sigh,
Or anything else that feels nourishing.
Give your body full permission to move and express before settling into stillness.
When you feel ready,
Gently close down your eyes as you turn your awareness inward.
Bring your wholehearted attention to your breath,
To the inhales and exhales that flow
through you.
Notice the gentle rise and fall of your belly and chest as you breathe.
Feel into the support beneath you.
Notice all the places where your body rests upon the furniture.
If you are seated,
You may notice the connection between your feet and the ground beneath you.
With every breath,
Breathe into the safety and support that is here for you.
As you breathe here,
Thoughts will come and go.
I invite you to meet them with gentle acknowledgement and then let them pass like clouds in the
blue sky as you return back to your felt experience of your body.
Now bring your awareness to your whole body,
Starting at the top of your head,
Moving all
the way down to your feet.
Feel into the life that moves through you even in the midst of this discomfort.
Your perseverant heart,
Your devoted breath,
The vessels of vitality traversing within.
All of these mysterious,
Miraculous parts working beneath the skin.
Take a moment to thank them,
To become intimate with whatever is here.
As you breathe into your whole body,
Welcome what is arising within.
As you continue to bring your awareness deeper into your body,
Notice what else is present.
Where in your body do you feel discomfort?
What sensations are calling for your loving attention?
Maybe it's a dull ache in your foot,
A burning in your hip,
Or a heaviness in your chest.
There may be many sensations present,
But just choose one that you can bring your awareness
to without tipping into overwhelm.
Breathe and be with this sensation.
You may even imagine yourself shining the light of your own awareness onto this part
of the body.
Maybe this is a golden light,
Or a soothing blue,
Or a crisp green.
You may even say silently to this part,
I am here with you,
I am here with you.
As you rest your awareness on this part of the body,
Notice the texture and quality of
this sensation.
Maybe you notice tightness,
Tingling,
Burning,
Warmth or coolness.
Rather than labeling this sensation as pain or fatigue,
Good or bad,
See if you can be
with the raw feeling of what you are noticing.
We are breathing and experiencing this sensation through a lens of safety.
Remember you are safe,
Dear one.
You are welcome to rest here as you are.
There is no need to change the sensation,
No need to make it go away.
Be the loving witness to whatever is here with a curious,
Relaxed attention.
And if at any point the sensation becomes too much,
Orient back to your breath or to
your feet on the ground,
Or to anywhere else that feels safe and soothing in your body.
And then when you feel ready,
You can return back to the discomfort.
Keep following your own inner wisdom and guidance.
On your next breath,
I invite you to also notice if there are any emotions present as
you tune in with this part of your body.
Often our physical sensations are connected to deeper emotional patterns.
Without forcing anything,
Lovingly notice what are you feeling emotionally right now.
As you tune in with this sensation,
You may notice sadness,
Anger,
Or fear.
Maybe there is a sense of numbness,
Or you might feel at peace and at ease.
Become intimate with both the physical and emotional sensations that are present.
As you feel and breathe,
Keep following your body's inner wisdom.
Maybe your body wants to move,
Cry,
Or let out any sounds.
Or maybe you just want to stay still and quiet,
Listening.
Give yourself time to connect with your own inner guidance.
Now one last time,
Tune in with the physical and or the emotional sensations that are present.
Offer some soothing touch or kind words to this part of the body.
Maybe you say,
I love you as you are.
All of you is welcome here.
You are safe and okay,
Sweet one.
Feel these words within your own heart as you bring your awareness throughout your entire body.
Notice if anything has shifted without judging or labeling it.
Begin to take a few deeper breaths into your whole body.
Breathe slowly and deeply through your nose,
And then let it out on an open mouth exhale.
As you exhale,
Allow your body and heart to soften.
Try this two more times,
Breathing in through your nose and out through your mouth.
And then let your breath settle into its natural rhythm.
Taking a moment here to breathe into your heart space,
Tuning in with your grateful heart.
Dear one,
Honor the courage it takes to go into the discomfort without fixing or striving.
Celebrate how you are meeting what aches with an open curious heart.
How you are cultivating a safe home within yourself that you can always return to.
Thank yourself for taking this time for you.
As we begin to close the practice,
Notice where your body touches the surface of the floor or furniture.
Feel yourself safe,
Held and supported.
Become aware of the room you are in.
And when ready,
Slowly flutter open your eyes and orient back to the room and space you are in.
Noticing the sights and sounds around you.
Dear one,
I invite you to return back to this practice whenever you feel called to.
Remembering that within you is the capacity to meet and even love the discomfort.
The capacity to create a home of safety where all is welcome.
Thank you for taking this time to practice with me.
So much love to you.
