Hi,
My name is Orit Krug,
Board certified dance movement therapist and trauma and relationship expert.
Today,
I would love to guide you through a movement-based meditation to help you really deeply understand that your trauma is not your fault.
So many times people try to tell themselves or journal about this or repeat affirmations,
Yet the body still doesn't believe that it's not your fault.
And so I want to help your body feel more connected to freeing yourself of blame and finally believing in your entire being that it's not your fault.
To begin this meditation,
You can start in any position that feels comfortable for you.
You can be lying down or sitting up or maybe even standing if that feels right for you.
And we're going to take three deep breaths together.
Breathing in and breathing out.
Again,
Breathing in and breathing out.
One more time,
Breathing in and breathing out.
With your eyes closed or your gaze lowered,
I'm going to ask you to just tune into your body and become aware of any sensation that comes up as I say the next words.
It's not your fault.
It's not your fault.
It's not your fault.
And just notice what comes up in your body.
Notice what the first sensation was when I said these words.
Did you feel a sense of tension somewhere in your body?
A sense of resistance?
Did you feel light and free?
Did you feel that something was lifted?
Or did it feel heavier?
The sensation that you felt could be something really specific in one part of your body,
Like butterflies in your stomach.
Or it might be a feeling that you have overall,
Just a sense of heaviness everywhere in my body.
Stay tuned in to that specific sensation and now invite movement into the sensation.
So what does your body naturally want to do in response to feeling the sensation?
Your mind might have some ideas,
But I'm going to ask you to let your body lead this one.
So if you did feel butterflies in your stomach,
You might have the natural desire to move your whole torso around in a circle in the direction that the butterflies are moving.
If you felt an overall heaviness in your body,
You might allow yourself to truly give all of your weight into the chair or the floor or wherever you're positioned right now.
Remember,
Your mind might have some ideas about what should happen,
Right?
So if I'm feeling heavy,
Then I must get rid of this heaviness.
I must work my way to shedding and releasing all of this weight and feel lighter.
That's what our minds often say.
But your body really might crave surrendering all of your weight into the ground,
Letting it support you.
And then interestingly,
That's the thing that creates more lightness in you.
So make sure your body is leading.
And even if your mind has a say,
You can acknowledge it,
But just let it go and come back to your body.
Keep moving.
Keep moving whatever your body wants to do.
You could be doing the same exact movement that you started with,
Or maybe your movement is evolving and expanding into something else.
You may have started with circling your torso,
Then you started to incorporate your arms because that's just what you felt like doing.
The point is not to resist the sensation in your body.
Because the sensation is purely your emotion,
The emotion that came up when you heard the words,
It's not your fault.
And when you acknowledge the sensation and you move with it,
You can actually start to shift whatever resistance is there that's causing you to not believe that it's not your fault.
So I'm going to continue repeating these four words and I want you to continuously tune into the sensations that come up and move with it.
This might look like a dance.
This might look like different positions that you do with your body.
Try as best as you can to respond with your body and almost flow through your responses and move with them.
It's not your fault.
It's not your fault.
It's not your fault.
It's not your fault.
It is not your fault.
It's not your fault.
It's not your fault.
It's not your fault.
It's not.
It's not your fault.
It's not your fault.
I'm going to say it one more time.
It is not your fault.
Allow yourself to continue moving with this.
And slowly,
Slowly,
Slowly,
Gradually,
I'm going to ask you to start bringing your movement to a close.
Don't stop just yet.
Don't stop now.
Just start the transition slowly,
Gradually making your movement slower,
Making your movement smaller.
Even if this feels unfinished,
Which it probably is,
We can still end this for right now.
Taking your time to get closure,
Finding a way to gradually bring your body to an ending pose that feels good enough to you right now.
And when you've settled into a satisfying end,
We're going to take another deep breath together,
Breathing in and breathing out.
You can come back to this meditation whenever you have a sense that your body is not quite believing that it's not your fault and you want to get your entire being on board with releasing that blame from yourself.
I hope you know that you deserve happiness,
Love,
And joy in your life.
God bless.
