If you spend a lot of time on social media.
If you spend a lot of time checking in on the news,
If you think a lot about family and friends,
If you get caught in loops of comparison and judgment.
If you sometimes feel like your energy and attention is all out there and not so much in here,
Then I'm so pleased you're here.
There's an expression I love,
Healing is a return to wholeness.
And that just basically means that when we're fragmented,
When we give parts of ourselves away,
When our energy and attention are elsewhere,
When we're caught in loops of comparison,
When we're masking.
When we're pushing down certain parts of ourselves that we're not whole and we can't feel.
Totally safe in who we are and how we move through the world.
So I've created this guided meditation that I would love to share with you that really is about calling our energy and attention back in.
And so this is based on neuro-meditation.
Science and it's also based on energetics.
So it's got a really lovely combination of both.
So whether you're more spiritual or whether you're more science orientated,
There's something here for everyone.
So we'll begin really simply by just casting our eye around the space we're in and just noticing a few elements of your environment that afford you this feeling of physical safety.
So maybe there's a roof,
A door.
A pot plant.
A steady floor beneath you.
And just taking a deep breath into this sense of safety.
And let's move our awareness to.
.
.
The possibility of emotional or psychological safety.
Features of your room that allow you to exhale,
To feel at home.
A comfy couch,
Your favourite book.
A rug,
A pillow.
And taking another nice deep breath into this feeling of emotional or psychological safety.
A gentle nod to the nervous system that right here,
Right now,
We're okay.
We can close down our eyes,
We can turn inwards.
And so if it feels okay for you,
You can close down your eyes or you can allow your gaze to be gentle.
It's up to you.
And we're going to begin with a really lovely breath practice.
I'll explain it and you can come in when it feels okay for you.
It's a form of circular breathing.
So as we inhale,
We imagine the breath moving up the front line of the body.
So we inhale from our feet.
Up the front of our legs,
The front of our body until at the top of the inhale we reach the crown of our head.
And then we exhale down the back line of our bodies until we reach our feet once more.
So on the inhale,
We move from feet to crown up the front line of the body.
And on the exhale,
Breath rolls back down the body,
Finishing at the feet once more.
And so I'll leave you on your own to practice this for a few rounds.
No need to get it right and just come back if you lose your way.
And now let's layer into this practice a sense that the breath is creating like this bubble,
This cocoon,
This safe space of regulation within your body.
Inhaling up the front line.
Exhaling down the back line,
Creating this beautiful bubble of regulation.
That you can sit in for the entire meditation practice.
Eyes softening,
Jaw softening hips and pelvis receiving the weight that's beneath them.
And you can allow that breath practice to fade in your own time.
And if we hold in our mind and our heart this expression that healing is a return to wholeness.
Can you just invite all the parts of yourself that have been present in your life lately?
Just to come.
And have a seat next to you.
Or maybe they'll come into your bubble of regulation.
Maybe your tired self.
Yourself who felt impatient,
Yourself who felt guilty.
Uninspired stress.
Here in this moment.
Inviting all the parts of you that you often push down or resist or hide,
Just inviting them in.
Everyone is welcome here.
And maybe there were some parts of you that you've really leaned into.
Your grateful self,
Your productive self.
Your kind,
Compassionate,
Joyful self.
And allowing them to be here too.
So here in this bubble of regulation.
There's space for all the different parts of you.
And now we're going to focus our awareness on the time you've spent recently.
On social media.
Scrolling.
Checking the news.
These times when you've given your attention away.
And now we're not going to judge ourselves,
We're not going to add a story to this.
Instead,
We're going to see if we can sense into the physicality of this.
Can you feel the pull?
In your body somewhere around this.
Attention,
So it's like you're on social media,
You're checking the news.
Imagine if there was a.
.
.
Horizontal cord that connected you to your phone,
To this information.
And where do you feel it in your body,
This cord that pulls your attention,
Your awareness out?
Do you feel it as heaviness across your eyes?
Tension within your jaw.
Does it pull at your heartstrings or deep in your gut?
And over the next few rounds of breath,
Can you just imagine this pull?
It's softening.
This horizontal pull.
Softening with each exhale.
And now maybe there's someone in your life who you've been thinking a lot about.
But maybe this thinking has moved into the unhealthy.
Uncalibrated domain where you're replaying conversations.
You're judging,
You're comparing yourself,
You're worrying about them,
Whatever the texture of this entanglement.
Here in this moment acknowledging that there's a physical pull outward towards this person.
No need to get caught up in any stories.
But here in this moment,
Committing to using your out-breath.
To soften this entanglement.
With each long smooth out breath.
You feel less pulled in.
Maybe you can already feel something shift in your physical body.
A softening behind those closed eyes.
A deeper breath.
Allowing one other aspect of your body.
Lie.
To come to mind now.
Another aspect where your attention has been pulled out.
Through thinking,
Actions,
Worry,
Whatever it is.
And once again,
Feeling the physicality of this.
Where do you feel the pull in your body?
And breathing deep into this part of you.
Softening any unhealthy connection.
Softening any pull of entanglement.
And now together we're going to call our energy.
Our awareness,
Our attention back home.
To our body,
To where it belongs.
And we do this by really cultivating our capacity.
To imagine this vertical line of energy.
It travels from the expansive sky above.
Down the back line of our body all the way into the earth below.
So you get to make this practice your own.
You get to make it resonate for you.
That we begin together by breathing into the expansive sky above.
And we imagine this breath travels down the back of the skull,
Shoulder blades,
Down every vertebrae,
Hips,
Pelvis,
Back of legs,
Down the feet.
Into the earth below.
With the inhale,
We're pulling in the expansive energy of the sky.
Drawing it all the way down the back line of our body.
Sending it back into the earth below.
And so you can probably really sense how this line of energy feels very different.
To the one that gets pulled outwards to the drama,
The relationships,
The people,
The social media.
So over the next few rounds of breath,
Really being with.
This calling back of your energy.
Inhaling from the sky above.
Exhaling down the back line.
Sending breath into the solid earth.
Feeling yourself getting stronger energetically.
Taking one final breath like this.
Celebrating this calling back of your energy.
And now in this receptive state.
We will add some intentions,
Some affirmations to strengthen this position we've created.
If you like,
Repeating silently after me.
I call back my thoughts.
My callback,
My emotions.
I call back every part of myself I have ever given away.
Placing one hand over the other,
Over your chest,
Over your heart.
Really consolidating.
This energy that you have created in your body.
Offering yourself a smile because you've just taken responsibility.
For your attention,
Your awareness.
Your energy.
And now imagining yourself moving through the coming days.
Shoulders back,
Heart open,
This vertical line connecting you to the sky and the earth.
Feeling quietly self-assured.
Interested and engaged in the world but not porous and not giving yourself away.
Healing is a return to wholeness.
Becoming aware of the sounds in your environment.
Opening your eyes when you're ready.
I hope you enjoyed that practice.
And you can actually weave that into your everyday.
So before you go to work,
Before you go out on a Saturday night,
Before you're going to see your family or your friends.
Before you hop on social media,
You can just take a few breaths and really cultivate that vertical sense of energy.
And you'll be amazed how it works to just ground you.
Allow you to have stronger,
Healthier boundaries.
And to still care and be interested in the world but to not give yourself away.
Thanks for sharing your practice with me.
I've really enjoyed spending this time with you.
