Beginning with non-judgmental,
No-story scan of your body where you are right now.
Allowing the light of your awareness to shine upon all sensations,
Allowing the body to heal and release in the best way it knows how.
Doing your best not to change anything,
Judge anything,
Wish it were different as best you can.
Scan all sensations,
Making an inventory of what you are experiencing,
What you are feeling in different areas of your body and within your energy.
You may already have begun scanning or perhaps you want to go along with me and start with the scalp,
Noticing if there's any tension in your scalp,
Maybe pressure in the temples,
Possibly an intense fuzziness in your forehead,
Maybe there's tension around your eyes,
Clenching the jaw,
Perhaps the mouth is dry,
The neck and shoulders may feel stiff or heavy.
Using your own words to describe the sensations within your body that you are observing.
Give the sensation a name and a description,
Remembering not to go into story as to why or how you are experiencing these sensations,
Just unobjectively observing,
Palms,
Hands,
Fingers,
Maybe there's some perspiration in your palms,
The chest perhaps it's tight,
Heavy,
Restricted,
Maybe the belly has some tension in it or softness,
Is there a pulsing,
Buzzing energy humming underneath your skin,
A feeling of I need to get away or I'm smothered,
Or thoughts are cloudy,
Can I feel my toes,
My feet,
My legs,
What sensations am I experiencing,
Just having a really nice check-in with what is actually happening within the body without judgment and perhaps there is some emotion or two emotions that you are experiencing at this time,
Maybe overwhelm,
Frustration,
Fear,
Sadness and whatever you're feeling it's okay to feel that,
Feel it and notice where it sits in the body,
The shape of it,
The color of it,
The texture,
The vibration of it and now we're just going to move it with a little bit of breath work,
Just a short amount,
I'm going to breathe in through the mouth and out through the mouth in a circular motion,
In through the mouth,
Out through the mouth,
Trying not to have a pause.
As you do this,
Imagine that each breath in is sweeping out the tension,
The fear,
The tightness,
Whatever it is that is not serving you right now,
Imagine just brushing it out,
Blowing it out with your breath,
Each breath in going to every part of your body,
The tips of your ears,
Your toes,
Your buttocks,
Breathing in to every area of your body and letting go as you breathe out of the tension in the chest and shoulders,
Cleansing yourself,
Letting it out,
Releasing it and then we're going to take one big breath in and hold it for as long as you feel comfortable,
Please don't hold too long,
We don't want to add more anxiety,
Just hold till it feels nice,
No strain and then let it go,
Beautiful and now you want to regulate and calm the nervous system down,
We cleared out some of that anxiety now,
We want to ground down into the body and this is helpful if you really push your hands into your thighs,
Especially the outside of the thighs,
Maybe even with your knuckles and rub them up and down your thighs as we begin to extend the exhale now,
In through the nose,
Long out breath through the mouth,
In the nose,
Long out the mouth and now as we're doing this,
You're breathing in how you'd like to feel and breathing out,
Down,
Tapping into groundedness,
Stability,
Safety,
Breathing in,
Long breath out,
Teaching our nervous system that we are safe,
That we can regulate,
That we can regulate,
I'm safe,
It is safe to be me and on this last exhale,
We're going to hold the breath out for as long as you comfortably can,
Breathe all the breath out and hold it out,
Hold it empty and just hold yourself empty,
Creating space,
Creating space within you to receive,
When you need to breathe in,
Breathe in and just allow your breath to do what it needs to do,
No more controlling,
Just observing and now as you're sitting here,
The last couple of minutes observing your breath,
Just imagine that you're drawing your energy all the way deep,
Down into the earth,
Like a giant tree,
All your roots are going deep into the mother earth and she is holding you and you are grounded and rooted to the earth,
Meanwhile as you breathe in,
Imagine your light and your energy going all the way up from the crown of your head,
Up into the universe,
The galaxies,
Source,
God,
Whatever you want to feel like you need to tap into and imagine that you have this energy down,
Rooted into the ground,
Like the roots of a tree and the lifting lightness of energy up into the heavens,
You're tapped in,
You're anchored and you're reaching and for the next breath,
Imagine drawing in from the earth and from the heavens to meet at your heart center,
Both energies pouring into you,
Place your hands on your heart and thank yourself for taking this break and calming your nervous system and I hope this helped you regulate back to a point where today is going to be a bit easier much love
