Hello and my name is Rachel and welcome to this emotional release for overwhelmed sensitive hearts.
If you're here you're probably carrying emotional weight in your body right now.
Perhaps it's tightness in your chest,
Heaviness in your belly,
That feeling of being too full.
This practice today is about releasing what is no longer needed in your body,
What is no longer yours or perhaps what was never yours to begin with.
I'm going to guide you through some breath work and I will also guide you through some visualization.
So before we begin I'd love to invite you to find a comfortable seat ensuring there is a sense of verticality in your spine and when you're ready closing down your eyes and softening your gaze if that feels better.
And let's begin.
Just taking a moment to notice what you're carrying.
Where do you feel this emotion or weight in your body?
Where is it materializing for you?
Don't try to analyze it,
Don't try to name it,
Simply notice it.
Begin to place one hand on your heart and one hand on your belly and feel the warmth of your hands on your skin.
The warmth of your hands connecting to yourself and begin to breathe naturally,
Acknowledging your breath and how it is right now.
Acknowledging how you're feeling.
And now we're going to begin to use the breath to begin to loosen what you've been carrying.
I'd love to invite you to breathe in slowly through your nose and exhale through your mouth with a soft audible sigh making a ah noise like you're releasing something.
Heavy.
Don't be afraid to make it loud,
Don't be afraid to take up space.
Just doing whatever you need to do in order to release.
Again inhaling through that nose and exhaling with a sigh softening on the exhale.
Breathing in through that nose long and deep and releasing with that audible sigh out,
Knowing that you don't have to hold on to everything.
And continuing at your own pace or following along with me,
Breathing gently and releasing with a sigh.
Inhaling through the nose and on that exhale loosening the grip on what you've been holding on to.
Inhaling once more and exhaling sighing out making space.
And just feel how perhaps your chest or body has softened and how the breath has created a loosening.
And knowing that this connection with the breath is possible all the time.
And now continuing to notice the breath but keeping it natural.
I want you to imagine that the emotional weight you're carrying,
Perhaps the sadness,
The anxiety,
The overwhelm,
The fear.
I'd like to invite you to imagine it as a substance.
Not thinking about it too much but just whatever substance comes into your mind first,
The one you're intuitively driven to.
For example,
Water or whatever liquid you have.
And I'd like you to envision that in your chest,
In your heart space.
Bringing that into the chest and the heart space.
And now let that substance drain.
Let it drain like gravity pull it downwards.
Feel it moving through from your chest down into your belly and sinking further down into your hips.
Breathing in and on that exhale feel it flowing down to your thighs.
Moving down through your thighs like water draining slowly downwards.
Still breathing naturally and allowing that substance to keep draining lower.
Now it's moving past your knees,
Down past your calves,
Imagine it flowing down through your lower legs.
Just keep breathing and imagine this weight of the substance moving down through the lower part of your body and eventually moving into your feet.
This substance is now at the bottom of your feet and it feels heavy and it is ready to release.
And now imagining the soles of your feet opening and with each exhale allowing the soles of the feet to connect to the earth but also channel this substance downwards into the earth.
As though the substance is coming out of the bottom of those feet and is making its way into the earth beneath you.
And now with each exhale feel it pouring down.
With each exhale feel that substance pulling down out through the feet and into the earth.
Just continuing to breathe here for a few more moments and on each exhale allowing that physical sensation to pull down that substance and pull it down into the earth beneath.
The earth is holding what you cannot and it takes what you are ready to release and absorbs it completely turning it into different energy.
So just keep releasing.
The earth is taking what you no longer need and turning it into something different that is no longer connected to you or needed by you.
Just keep releasing through the exhale for a few more moments allowing the earth to receive and let it all drain away.
And notice how much more light you might feel.
How much lighter the body feels.
Perhaps there's any sensations that are new.
Again not over analyzing just simply becoming aware.
And now feel your body.
Feel how supported you are by what's beneath you.
The chair,
The floor,
The solid earth.
You're not overwhelmed anymore.
You're not absorbing every emotion.
You're not carrying what's not yours.
You're here,
Grounded and connected.
And once more bring your attention to the soles of your feet.
Feel them rooted,
Steady and connected to the solid earth.
This is what it feels like to feel lighter,
Freer and clearer.
Once more noticing the space that's been created.
Space in your chest,
Space in your belly.
There is room for you to breathe.
Breathing into that space once again.
Filling yourself with fresh nourishing air.
Not more emotion.
Not more noise.
Just presence.
And if your hands are not placed on your belly and heart space,
Please place them back.
And again connect to the warmth.
Again connect to how you're feeling now.
And you can return to this practice whenever you need to.
Whenever the weight of the body and the mind are too much.
Whenever the weight of the world is too much.
You can connect to this practice.
Connect to the breath.
And visualize what is no longer needed draining out of you.
Taking one more deep breath in through the nose and a final audible exhale through the mouth.
Breathing in through the nose and exhaling through the mouth.
Gently wiggling your fingers and toes,
Bringing small movements back.
And when you're ready,
Opening your eyes.
Thank you so much.
And have a wonderful rest of your day,
Wherever you are.
With love,
Rachel.
