Hello and welcome.
Make yourself comfortable,
Seated or laying down.
Allow yourself to come in,
Just be really comfortable.
We're going to explore the inner landscape,
The inner world through this practice of meditation.
And if you've picked this meditation on Insight Timer here,
This one is with the focus or intent on listening and honoring any grief or heavy feelings that we might be holding on to,
Sadness,
So that we can hear them,
Acknowledge them and then soften them to release them.
We live in a society where these feelings are often not acknowledged,
Not even talked about.
We are expected to always be happy or always be strong.
And grief,
If it is even literal or symbolic,
Is often something that is hidden and carried.
And in this carrying kind of secretly,
It becomes heavier.
So let us allow ourselves to explore these feelings in the safe container that is your sacred space.
So if you feel comfortable now,
You can close your eyes if that feels available to you and if it doesn't,
You can just soften your gaze.
We're going to start by traveling into this inner world with three deep breaths.
Three,
The sacred number,
Three,
This magic number that indicates to our subconscious that we are ready to tap in and go inwards.
So on the first breath,
You just take it really nice and slow in through the nose and let it go either through the nose or the mouth,
Whatever feels right.
When you breathe out through the nose,
It tends to kind of calm the nervous system more,
But often if you're needing to release,
I find that breathing out with the mouth is more helpful and not to be afraid to release with maybe a sound if it needs to also come out as a sound.
So we're going to do that again a second nice and slow breath in all the way up to the top filling yourself up and then release.
Nice and slow,
Pushing that air back all the way to your toes all the way back to earth and on the third and final breath we are indicating to our subconscious that we are opening up going inwards.
Nice breath in,
Nice and slow and release and then you let your breath just settle.
With your mind's eye you can look at it,
Notice it,
Just don't try to force it.
Maybe we already feel a kind of maybe constriction on the chest or our mind is taking over and making us think that we should be breathing in a certain way.
Just breathe in and out gently and naturally imagining the flow of the waves of the ocean or the sea that come in and out.
And feel yourself held,
You are safe here,
This is a safe and sacred space.
Imagining even perhaps yourself in a kind of a bubble that allows you to just go in with more ease.
Now I invite you to put your left hand and your right hand over the left on your heart and to just breathe here as well.
And again you might notice a constriction around the chest or maybe it's in the throat,
Maybe it's somewhere else in the belly.
Just notice where this heaviness,
Where this tightness is,
How it feels.
Remember to breathe in and out.
And as we sit here,
Aware and mindful,
Let us get curious about this feeling that we're holding on to,
This grief.
Perhaps we've lost someone that we love,
Perhaps we are shedding a part of ourselves,
A version of ourselves.
Perhaps it's even an old story of loss that is reappearing,
Revisiting you now.
Just let your body feel these feelings and let them move through you.
Again if you feel that you need to release or the tightness maybe feels a bit too strong or sometimes we feel it like a rock even,
Something that feels tense or hard,
Just breathe out with your mouth and give yourself an exhale with a sound.
This is a somatic practice that indicates your body that it's okay to move and let go of those feelings.
So continue to breathe and notice and listen.
Maybe this feeling,
This emotion travels from one part of your body to another.
Continue again to just breathe,
Notice and release.
You Now give yourself one deep breath in to fill this heart with gratitude and love,
To fill this body,
This container with gratitude and love.
And then breathe out as if to spread this love and gratitude all throughout your body,
From your head all the way to your fingertip and toes.
And perhaps you can bow your head to this heart and this body in sign also of gratitude for all that it has felt and been through.
And then when you're ready you can release your arms and gently open your eyes.
And as you move through your day know that you and your body are a team,
That any of the feelings that feel heavy are just the language of this body and of your heart.
A gift that you actually feel but that you don't need to hold on to everything and everyone.
And whenever you need to revisit this practice you can come back to just honor those feelings,
Listen to them and let them soften.
I hope that you remember that you are loved if only by yourself and that that is sacred.
As sacred is this moment.
Thank you for trusting me,
For giving yourself the gift of listening and of love.
Namaste.
You
