Sinking down into your chair or wherever you're rested.
Just allow your body to become heavy,
The feet sinking into the floor,
The eyes are closed,
Sit bones grounding down into the chair,
Head,
Spine relaxed and just begin to bring that awareness to the soles of your feet.
Let's begin to notice the soles of the feet in your shoes,
In your socks,
On the floor.
Notice that connection to the earth.
Just notice the breath flowing in and out freely,
No pressure,
No expectations and just allow any pressure,
Any judgment any expectations to drop,
Any pressure of yourself,
Expectations of the practice,
Any judgments you feel.
It's allowing them to fade or wash away.
Just come into the practice with an open mind,
Connecting with that subconscious mind.
Breathing deeply in and out of your body.
I just want you to bring that awareness to the feet,
Relaxing the toes,
Relaxing the soles of the feet,
The tops of the feet,
Relaxing the ankles,
Softening the calves,
The shins,
Softening the knees,
The thighs,
Letting the sit bones sink into the chair,
Allowing your spine to be long,
Middle,
Upper and lower back,
Completely relaxed.
Just allow that breath to flow freely in and out of your body,
No pressure,
No expectations,
Just allowing that breath to expand and contract.
As you inhale pushing the belly out,
As you exhale drawing the belly back in.
Inhaling as you push the belly out,
Exhaling as you draw that belly back in.
Breathing in,
Breathing out.
Inhale,
Exhale.
Just begin to bring that awareness now to the shoulders,
Notice any tension or tightness in the shoulders and allow them to drop away from the ears.
Allow your palms to rest in your lap or by your sides face up.
Just begin to notice the stone in your hand whether it feels cold or warm.
Just begin to notice the energy of the stone in your hand.
Notice how it feels.
Visualise the colour of your stone in your mind and as you breathe in,
Breathe in that colour.
As you breathe out,
Spread that colour around your body.
As you inhale,
Breathe in the colour.
As you breathe out,
Spread that colour around your body.
Inhale,
Exhale.
Inhale,
Breathe in that colour of your crystal.
Breathe in those energies,
Breathe in that property of your crystal and as you breathe out,
Spread that energy,
Those properties around your body.
Inhale that colour.
Exhale,
Spread that colour around your body.
One more big breath in,
Breathe it in and breathe it back out.
Then when you're ready I just want you to bring that awareness to the fingertips,
Curling in towards your palm,
Allowing them to rest,
Curled inwards.
Guide that awareness to your neck,
Notice how your neck's feeling.
Any tension or tightness and just begin to breathe into that space,
Releasing any pressure,
Any tension,
Any tightness in this area.
Bringing that awareness to the jaw,
Maybe licking the lips to loosen the jaw and allowing the breath to flow freely in and out through the nose.
Notice the coolness on the inhale and the warmth on the exhale.
Notice if you can feel that breath on the upper lip.
Notice if that breath is long or short,
Maybe deep or shallow.
Simply observe that breath as it flows freely in and out through the nose,
Allowing the eyelids to soften over the eyes,
The forehead and the eyebrows to relax down.
Softening the crown of the head and the back and allowing your whole body now to become heavy,
Sinking down,
Grounding down into the earth.
Visualising roots coming through the soles of your feet,
Connecting into the earth,
Really grounding down,
Feeling that connection.
Allow your whole body to feel secure,
To feel stable,
To feel safe and relaxed.
Just connecting to that earth.
We're working with the betrayal wound,
One of the primal wounds.
When I say betrayal,
Maybe just simply observe where your mind might wander to.
And sometimes it might not be betrayal in a literal stance,
Maybe it's in the distrust of vulnerability or the need for control.
Maybe you notice with awareness that you have a need to control.
Just notice how you're feeling.
Notice where that wound might lie,
Maybe that need of control.
And just be aware.
Again,
Release any pressure,
Release any expectations,
Let go of that need of control.
Allow yourself to ground down,
Putting that trust into the earth,
Through the soles of your feet,
Connecting to the floor,
Connecting to the earth,
Something bigger.
And that bigger may be anything you believe in,
Maybe the universe,
It may be your higher self,
Maybe something higher.
Just allow yourself to connect down,
To ground down.
When things are beyond your control,
Come back to that feeling of grounding,
That stability,
That security,
Feeling those two feet on the floor.
So as you think about that word betrayal,
Maybe think of an experience where betrayal has happened,
Whether that is you feeding that need of control.
Maybe it's another person or situation where that distrust of vulnerability lies.
Just become aware of that without attachment,
Without emotion,
Just simply observing that situation,
That scenario.
And ask your betrayal wound,
Ask your mind,
What do you need?
What does your betrayal wound need to feel safe,
To feel secure?
And how can you give it what it needs without you having to suffer?
Just notice what comes up to mind,
Not forcing anything,
And if nothing comes up,
That's fine,
That's normal,
That's okay.
But maybe a thought does appear,
Maybe a message does come through.
Just observe,
Just notice with no pressure and no expectations,
What do you need to feel safe?
And how can you provide that without suffering?
How can you begin to heal that wound?
Maybe you're not there yet and that's fine,
That's totally okay.
Maybe it's just the simple acknowledgement of the wound,
That acknowledgement of you can't control what's happening in the world,
What's happening for you right now,
But you can control your own reaction to it.
Maybe that's just enough for you today,
Maybe you just need to find that awareness.
You can't control what's happening,
But you can control your reaction to it.
You can't control what's happening,
But you can control your reaction to it.
Maybe just repeating that in your mind,
Telling that to your wound,
To your subconscious mind,
I can't control what's happening,
What's happened or might happen,
But I can control my reaction to it.
Maybe if that's difficult for you,
This point of this practice may simply be to just recognise that need of control and explore that need of control.
Why?
And how can you slowly begin to let go of that control without suffering?
We need to begin to visualise a frozen lake,
A beautiful lake frozen over,
Really thick ice,
Trees around maybe,
Maybe snow on the ground.
Let's begin to visualise this in your mind,
A lake frozen over with ice,
Thick cold ice.
Begin to paint that picture in your mind.
And that lake represents your control.
We need to take a big deep breath in.
And as you exhale,
I want you to slowly breathe out with control.
I want you to inhale nice and slowly.
Keep that visualisation of that frozen lake in your mind and exhale nice and slow.
Inhale slowly.
Exhale completely.
Inhaling deeply.
Exhaling completely.
Inhale.
Exhale.
And slowly as you breathe out,
Begin to visualise,
Allow the lake to melt away as you breathe out.
As you inhale,
The breath comes in and as you exhale nice and slowly,
You're releasing that control,
Letting go of that control.
Breathing out and that lake begins to melt.
The water begins to flow.
Wildlife begins to grow.
And the snow and the coldness around the lake has gently melted and dissolved away.
You can use this technique to let go,
To release.
To release blame,
To release pressure,
To release judgement,
Whatever it may be.
Just visualise that lake frozen over.
And as you control your breath,
Your reaction,
And you slow down,
That lake begins to melt and the water begins to flow and wildlife begins to grow.
Breathing deeply now.
Taking that visualisation.
What did the trees look like?
What does the land look like around there?
Are there houses or is there fields?
Are there other lakes?
Are they ducks,
Swans?
Just begin to paint that picture in your mind as you breathe in and out deeply.
And then what I want you to do is slowly come away from that visualisation,
Come back to that breath.
I'm going to come into a mantra.
So with your hands face up,
Once you have the mantra,
I just want you to bring a finger in towards your palm and then once all ten fingers are down,
Give your hand to squeeze,
Squeeze the stone and then release and send that mantra out into the world.
And the mantra for the betrayal wound is life is happening for me,
Not to me.
Life is happening for me,
Not to me.
And you can work with that mantra or maybe you have your own.
I just want you to repeat that mantra in your mind,
Bringing one finger in towards your palm at a time and then releasing into the world.
Life is happening for me,
Not to me.
Life is happening for me,
Not to me.
Breathing deeply.
It is how you're feeling.
Repeat that mantra in your mind,
Sending that energy out into the world and knowing that betrayal wound that's deep down,
It's being acknowledged,
It's being cared for and that awareness is key.
Just breathing deeply.
Allow that freedom to come in and out and then when you're ready,
Release that mantra one last time.
Life is happening for me,
Not to me.
I'm going to take a round of breath work now so you can stick with the deep inhalations and deep exhalations or if you want to,
You can join me in the box breath,
Square breathing.
It's really good for the nervous system and it's really good for that need of control.
Just want you to begin to sit comfortably,
Take a few deep breaths in through the nose and out through the nose.
Inhale as you push the belly out.
Exhale as you draw the belly back in.
Inhale as you push the belly out.
Exhale as you draw the belly back in.
Inhale push.
Exhale draw.
Inhale.
Exhale.
If you'd like to take the box breath,
Just want you to begin to inhale for one,
Two,
Hold the breath for one,
Two,
Exhale for one,
Two and then hold for one,
Two.
Inhale one,
Two,
Hold one,
Two,
Exhale for one,
Two,
Hold one,
Two.
Inhale for one,
Two,
Three,
Hold one,
Two,
Three,
Exhale for one,
Two,
Three,
Hold one,
Two,
Three.
Inhale for one,
Two,
Three,
Hold one,
Two,
Three,
Exhale for one,
Two,
Three,
Hold one,
Two,
Three.
You can stick with counting with two or you can stick with three if you want to take it a little bit higher.
Inhale for one,
Two,
Three,
Four,
Hold four,
Three,
Two,
One.
Exhale one,
Two,
Three,
Four and hold four,
Three,
Two,
One.
Just begin to breathe with that box breath.
Inhaling for a count,
Holding for a count,
Exhaling for a count and holding for a count.
You can work your way up higher or you can stick with a lower count.
Just notice where your breath is,
Just breathing deeply.
Working with that box breath.
Working on that control,
Feeding that control but in a safe,
Comfortable position where there's no need for suffering.
There's no need to feel vulnerable and I have that distressed.
Maybe you want to finish that round and work up to five.
You can stop where you need to but if you want to work your way up to five take a big inhale for one,
Two,
Three,
Four,
Five.
Hold five,
Four,
Three,
Two,
One.
Exhale for one,
Two,
Three,
Four,
Five and hold for five,
Four,
Three,
Two,
One.
Then when you're ready just begin to release that breath,
Allowing that breath to return to a natural deep rhythm and then I just want you to begin to notice how that breath feels now.
Notice how the breath flows freely in and out of your body.
Notice if it's deeper,
Notice it's cooler,
Notice if it's warmer.
Using that awareness,
Breathing deeply.
If your mind's wandered that's okay,
That's normal.
Just gently guide the mind back to the breath,
The deep inhalations and deep exhalations.
Take a final moment to let go.
Take a final moment to release any blame you may feel,
Anything that's come up that you need to let go of.
Take a moment now to release it.
As you inhale bring it into your mind and as you exhale through the mouth this time I want you to let it go.
Big breath in,
Big breath out,
Release what you need to let go of.
Inhale through the nose,
Bring it up into your mind,
Whatever that may be and then sigh it out,
Releasing and letting go.
One more,
Big breath in and a big sigh out,
Let it go.
Inhale,
Breathe it in.
Exhale,
Let it go.
And like always with the winds we're just slow to finish with a few words.
Letting go will teach you the art of being soft and humble,
Yet powerful and free.
Letting go will teach you the art of being soft and humble,
Yet powerful and free.
As we come away from the betrayal wound,
Just want you to take this time to ask any questions that might come up in your mind,
Just note them down,
Notice what's coming up for you and just acknowledge that.
Acknowledge with kindness,
With love,
With gratitude and like always just moving over to that practice of gratitude.
Take a moment to find thanks,
Find thankfulness for your practice,
For the ability to go a little bit deeper,
To explore,
To do that kind of inner work,
That shadow work.
Let's begin to find three things you are grateful for right now,
Whatever that could be.
So if you could repeat those three things in your mind,
Maybe your body,
Your mind,
Soul,
Family,
Friends,
Your home,
This time,
This practice,
Just finding that gratitude,
Finding that light,
Bringing it to the forefront of your mind and as you breathe in,
Breathing in that gratitude into your body and breathing it out.
Inhale that gratitude,
That thanks,
Exhaling and release.
Inhale that gratitude and exhale release.
And like always if you'd like some oil in your palms,
Allow your palms to be face up.
If you prefer not to then just turn your palms face down.
And once you have oil in your hands,
Put your hands together.
Create that warmth,
That friction.
Rub your hands together and then hold the hands over the face.
Feeling that goodness,
That energy,
That healing light.
Breathe it in and breathe it out of your body.
Rub your hands together once more.
Create that heat,
Create that energy.
I want you to hold the hands underneath the chin,
Feeling that warmth,
That energy that you've created,
Breathing in that aroma.
And one more time just rub the hands together.
Hover the hands over the face,
Seal all that goodness in.
And bring the hands back together.
Thank you for practicing with me this evening.
