Begin by finding the most comfortable position for you.
Acknowledge the needs of your body.
What does your body try to tell you?
For me,
It's usually putting my hands in the lap,
Resting my feet on the floor,
Sitting upright with my back straight but not rigid,
And checking in if there's any resistance in my body.
Are there any stress that I can release by taking a deep breath in through your nose and out through your mouth?
This way I can see where the stress in my body is.
The typical areas where your body holds the stress are out of your shoulders,
Your neck,
Throat,
Belly.
Your body keeps the score of everything that happened to you and by checking in,
By bringing awareness to the sensations of your body,
You start the process of de-stressing,
Releasing all unnecessary tension.
And there's that tension that runs a bit deeper,
That cannot be released immediately.
From this we learn to navigate,
To understand better.
If your awareness takes you there,
Do not simply try to remove it or release it,
But allow yourself to understand it by giving it attention and care.
This way thoughts may come to the surface,
Perhaps the tension will amplify,
But only in order to be released.
Things sometimes may get worse before they get better,
So allow yourself to do it now in the safe environment,
When you feel safe,
Secure and protected,
When you are at ease as much as possible.
And I'm here by your side to assist you,
To support you in the process of holding anything that needs time to be processed.
And you,
If you feel a need,
Take another deep breath in through your nose and out through your mouth to release that surface tension that will help you to sit more comfortably,
It will help you to sit with the deeper wounds in a more accepting way.
And if you are courageous enough to do so,
You not only release the stress,
But also you will experience deep healing of the wounds from the past,
Things that you may not even remember anymore,
But your body does remember.
Breathe deeply and slowly,
Letting go of all the tension,
All the stress,
Allowing yourself to be present,
To be here and now.
And I will give you a few minutes to go through this process on your own,
As I stand by your side to hold the space,
To support you.
And now,
Bring yourself back to the physicality of your body,
To your five senses,
Starting with your hearing,
Connect with the sound of music,
With the sound of my voice,
Your vision,
Brighter and darker spots in front of your eyes,
Your smell.
Even if you don't smell anything,
See how your attention moves towards your nostrils,
Being aware of the air coming in and coming out,
The sense of taste.
Even in absence of any particular taste,
Become aware of your palate,
Of your tongue.
And finally,
The sense of touch that defines the boundaries of your physical body,
That connect with the external environment,
The space around you.
Feel your feet resting on the floor,
Your hands in your lap.
Feel your sit bones on the surface upon which you sit.
And before we finish,
Express your gratitude for the time you spent with yourself,
The time you spent to get to know yourself a bit better and offer so much needed relief from daily stress,
From anything and everything that gets in the way of expressing your full potential.
And now,
For the last time,
Take one deep breath in through your nose and out through your mouth.
And when ready,
Open your eyes and welcome back.
