Before we begin moving into deeper work,
I'm going to start with orientation.
Bring our awareness to the present moment through sight.
When we experience stress,
Activation,
Or recall a memory tied to implicit patterns,
Our nervous system may respond as if we're still in the past,
Caught in this old imprint.
By looking around our environment,
We remind our body and brain that we are here in the now.
So orientation is one of the simplest ways to regulate the nervous system.
When we actively take in our surroundings,
Especially if we focus on neutral or pleasant feeling objects,
We send a signal to the brain that we are safe enough to pause and notice,
And this can gently shift the body out of survival state and into a more receptive,
Regulated space.
So with that in mind,
Just take a moment to allow your eyes to move around the room.
Notice any colors,
Shapes,
Or textures.
Notice your fingers looking left and right,
Up and down,
Slowly,
As if your gaze is moving through honey.
And anytime you're ready,
There's no rush,
You can allow your gaze to land on something that feels grounding or neutral.
It might be the soft folds of a blanket,
A plant,
The curve of a chair,
Or even natural light filtering in through the window.
Whatever it is,
Simply allow yourself to take it in.
Now,
If it feels safe to do so,
We might choose to gently allow your eyes to close,
Or you can leave them open,
Fixed on your grounding object,
If that feels better in your body today.
Closing your eyes is an invitation to turn inwards,
Reducing external distractions,
So we connect with our internal experience.
If closing your eyes doesn't feel safe or comfortable,
You can simply soften your gaze,
And possibly even lower your eyelids slightly.
And when we're ready,
We're going to begin with a slow,
Deep breath through the nose,
Exhaling gently through the nose,
And just begin to notice your body from the inside out.
Notice without judgment,
Simply observe how you feel.
Might begin at the top of your head,
Noticing any tension,
Warmth,
Coolness,
Pressure,
Or tension.
And as feels good to you,
Slowly allow your awareness to move down,
Your forehead,
Your temples,
Your jaw,
Just taking note of what's there,
What you've come in with,
Not trying to change anything.
Keep moving your awareness down neck and shoulders,
Arms and hands and fingertips,
Tuning in to the rise and fall of your breath as it moves through your chest and belly.
Feel the ground beneath you,
The surface supporting you,
As you continue scanning hips and thighs and knees all the way down to your feet,
Down to the soles of the feet,
Down to your toes.
Take another slow breath in through your nose,
Allow it to travel through your entire body,
Exhale through your nose,
Notice any sense of softening.
From this place of presence,
I invite you to bring to mind a moment,
Big or small,
When you felt hurt,
Abandoned,
Unseen,
Or overwhelmed.
It doesn't have to be the most painful experience in your life,
Just one that still holds some charge in your body.
Just notice what happens as you recall it.
Where do you feel it?
Does your breath change?
You notice any tightening or pressure,
Maybe even clenching or pain.
No right or wrong answers here,
Simply observe your unique experience without judgment.
If you could have had someone there with you in that moment,
Someone to offer protection,
Reassurance,
Or simply be present with you,
Who would that be?
For some,
It might be a loved one,
A parent,
A friend,
A mentor.
For others,
It might be something more spiritual,
A god,
A universe,
An ancestor,
A guide,
Or a deity that brings you comfort.
Some people choose something symbolic,
Like an animal,
A wolf,
An eagle,
A horse,
A lion,
A dragon.
Whatever represents strength and protection to you.
It could even be a tv character,
Maybe captain america,
A wolverine,
Or even a warrior princess.
There are no right or wrong answers here,
Just notice who shows up for you,
And allow yourself to explore who or what would bring you the greatest sense of safety in that moment.
Picture them beside you,
Feel their presence.
If it feels good,
You can imagine them placing a steady hand on your back,
Standing beside you,
Or simply offering a look of deep understanding.
What do they say?
How do they hold space for you?
Just notice what feels good and right to you in your own body,
And allow yourself to receive their presence,
Knowing that you are no longer alone in this memory.
You are safe now,
So allow yourself to change the narrative.
If this memory could unfold differently,
What would have helped you to feel safer,
More in control?
Maybe you speak up,
And say what you never got a chance to say.
Maybe you set a boundary that wasn't possible at the time.
Maybe you walk away,
Knowing you're strong enough now.
Or maybe your protector steps in and handles it for you.
It might even be that you simply feel the presence of safety and warmth around you,
Offering what you needed but didn't get in that moment.
Just notice how your body responds to this shift.
Notice if something softens,
Possibly your breath deepens.
Maybe a sense of spaciousness or light begins to open inside of you.
Whatever it is,
Allow this new version of the memory to settle deep within you,
Not as a way to erase the past,
But as a way to give your nervous system a new imprint,
A new possibility.
The past no longer controls the present.
You are here.
You are safe.
You are healing.
Take deep breath in through your nose,
And slow exhale through your nose.
And when you're ready,
There's no rush,
You gently bring your awareness back to this space,
Wiggling your fingers and toes and grounding yourself in the present moment.
Know that you can return to this practice whenever you need to.
Each time you do,
You're building new pathways,
Keeping your body in mind that you're no longer stuck in old patterns,
That you have choice,
Agency,
And the ability to create new experiences of safety,
Connection,
And healing.
Take a moment to simply be with yourself,
Just feeling whatever's present.
And just know by being here,
By simply showing up today,
That you are doing the work,
And that's enough.
Thank you for sharing this space with me today.
Namaste.
