Hello and welcome.
This is your host Adele D'Arguido,
A mental health counselor,
Yoga and meditation practitioner,
And a human being on this healing journey.
We come together to practice the art of being present.
By turning inwards,
We set the intention of waking up to this very moment and to this life where all transformation is possible.
This containment exercise is a guided imagery that teaches you how to regulate your emotions.
The purpose of this technique is to help you regain control of your emotions by utilizing the brain's natural ability to hold and contain material.
This is not a way to repress or suppress memories,
Thoughts,
Affects,
Or emotions.
This gives you the freedom to choose when and where these emotions will be processed.
This practice can aid in the work of trauma,
Where distressing and disturbing memories,
Thoughts,
Affects,
Flashbacks,
And other sensations may arise.
It is helpful during after and between sessions.
This is not meant to treat,
Diagnose,
Cure,
Or replace therapy.
Seek professional help.
So let's begin.
I invite you now to get comfortable,
Either lying down or sitting up,
Your back,
Neck,
And spine fully supported,
Softening your shoulders,
And perhaps gently closing your eyes or keeping them at a soft gaze ahead.
Now begin to bring your attention to your breath.
Notice the direct experience of breathing.
With a soft focus on the rise and fall,
Perhaps in the belly or in the chest.
See if you can follow the breath for one full cycle in the beginning of the in-breath and through its entirety,
In the beginning of the out-breath and through its entirety.
Allow yourself this time and space to notice the breath without trying to control it,
To change it any way,
And just allowing your focus to be soft as you follow your breath.
As you continue to pay attention to the breath,
You might notice distractions that arise.
Maybe bodily sensations or thoughts are arising in this field of awareness.
Without trying to control them,
Just make a note,
Thinking,
Planning,
And then gently bring your attention back to your breath.
Now as you continue with this focus awareness,
Notice any other distractions that might come up.
This is a part of the practice to simply notice that you've lost connection with the breath and gently bring your awareness back.
Perhaps you'll notice the breath begin to deepen naturally and on its own.
Or if you'd like,
I invite you to take a nice deep breath with me through your nose,
Inhaling slowly and deeply,
And through pursed lips.
Release the breath nice and long until all the air has been released.
Now I'm going to invite you to bring to your mind's eye an image of a container.
Use your imagination here.
It can be any kind of container.
Thinking about the texture,
The size,
The density.
Develop a container.
In your mind,
It can be a safe,
A chest,
Book bag,
A knapsack,
Or even a luggage.
If you've chosen a material,
See if you can find any distinct markings on your container.
Perhaps something that symbolizes you,
Something that suits you.
Any inscriptions.
You get to choose.
Imagine walking around this container,
Seeing each angle,
How it looks from each side,
The shape,
The texture,
What it's like to hold.
And know that you can trust this container.
To hold any memory,
Sensation,
Images,
And thoughts.
And only you are able to open this.
So now looking at your container,
I invite you,
If you haven't already,
To add a lock.
How does this container open?
Imagine walking up to this container,
Holding the lock.
Maybe there are several.
Maybe raise your hand over it,
Locking and unlocking.
Notice how much or how little effort it takes to open and close this container.
When you feel comfortable handling it,
I'd like you to think of something that you might put into this container,
Just for practice.
So choosing a memory,
A thought,
A worry,
That is neutral,
Lower in intensity,
That you might practice putting into this container.
Choosing something that perhaps keeps you from being present in this exercise,
Whether it's self-doubt,
Judgment,
Or pain.
I want you to imagine putting that into this container.
Whatever you need to do to get that in there,
Imagine doing that right now.
And once you've placed that material into this container,
Take a nice deep breath in.
As you look at this locked container,
Securely holding all that you need and want to hold.
Notice how you feel in your body as you set aside whatever distressing thing you put into that container.
Can you sense that it is fully contained?
Is there something that keeps you from feeling contained?
And if so,
I invite you to put that into the container as well.
Remember that this container is yours and will hold anything and everything that you need it to hold and for as long as you need it to.
Once you've finished practicing putting things into the container,
I want you to notice your breath.
What feels right for you in this very moment?
I invite you to do that now.
To notice any feelings of relief or to walk back towards the box,
Give it a gentle tap,
Put anything you want.
As we walk away from this container,
I want you to bring your attention back to yourself.
To your body as it makes contact to wherever you are sitting or laying,
Feel yourself being supported.
As you gently bring your awareness back into this room,
Gently opening your eyes,
Letting the light of the room open to you.
Know that this is a resource,
A secure container that is available to you at any time.
And whatever you put in the container,
You have the ability and the access to reach for it whenever you feel you are ready to do so.
All together,
We're going to take a nice gentle deep breath in.
Three,
Two,
One,
Release.
