Find a comfortable place to sit or lie down.
Somewhere quiet and free of distractions.
This may be in your bed before you go to sleep or outside in the fresh air.
Wherever you feel safe to close your eyes and just take this time,
This moment to yourself.
Give yourself permission,
Full permission to be here in this moment and allow me to hold this safe space for you to let go.
This is your time.
When you feel ready,
Close your eyes and settle in.
Now notice where you can be 5-10% more comfortable.
Wherever you are,
Just feel the ground beneath you,
Holding you.
Feel its dirtiness under your body.
Press your feet down and relax them.
Next your legs,
Press them into the earth and release.
Moving up to your bottom,
Pressing them down and relaxing.
Next your lower back,
Your upper back.
Press your shoulders to the earth and relax.
Your arms,
Your hands and your fingers.
Moving up to your head,
Pressing and releasing.
Allow your whole body to be held by the earth.
Notice how safe and supported you are in this moment.
Now come to your breath.
Don't change it,
Just notice it.
Notice how effortlessly it goes in and out of your lungs.
Notice the natural ability of your body's ability to breathe.
Place one hand on your chest and the other on your belly.
Take a full deep breath in.
Notice this breath go in and down your throat,
Into your lungs,
Filling you and your body,
Breathing together.
Fill your body filled with nutrient rich oxygen.
And as you breathe out,
Release an audible sigh as to release any tension being held into your body.
With your next breath,
Breathe into the count of four.
One,
Feel your hands rise as you inhale three,
Four,
And out for the count of four.
One,
Two,
Three,
Four,
Noticing how your hand falls as you exhale.
And again,
In two,
Three,
Four,
And out two,
Three,
Four.
Keep with your breath as you imagine that you are in a space that makes you feel safe.
Notice what you see and what you hear.
Notice what you feel.
Maybe you taste something.
Allow yourself to stay here for a few moments.
Just breathing in and taking in this moment of serenity and peace.
Now I want you to think of a time when you felt fear.
This scenario may be your past birth experience or something else.
A time when you felt powerless and out of control as to what was happening.
For the next 30 seconds,
I want you to be a bystander.
Looking at the situation,
Just observing what's happening.
No reacting,
Just observing the moment without emotion.
You are not in this moment to argue or fix a situation.
You're just witnessing what's happening from the perspective of your silent self.
Remember,
I am holding this safe space for you.
You are safe in this moment to just watch,
To be there.
Now I want you to identify exactly what you're feeling.
Can you put a word to this feeling?
Maybe you feel powerless,
Confused,
Scared,
Insulted.
Give the feeling a name and focus your attention on this word.
Gradually,
I want you to allow yourself to move away from this word and turn your attention to your body.
Start to notice the physical sensations in your body as a result of the emotions that were identified.
Start to scan your body.
Starting with your head,
Moving down your neck.
Notice if there's any tension or tightness in your neck,
Your throat.
Notice how your throat feels.
Is there any tightness or pressure?
Move down your shoulders,
Your chest.
Is it heavy?
Weighted?
Your gut?
Your arms?
Your upper back and your lower back?
Your bottom?
Your hips?
Noticing any sensations in your womb.
Is it heavy?
Is there a lot of pressure?
Move to your thighs now,
Your calves,
Down to your heels and your feet.
Notice where there is any tension or tightness in your body as a result of this memory.
Now I want you to place your hand on the place in your body that you feel that emotion.
And as you touch this space,
I want you to say,
It hurts here,
Out loud,
If you can.
And move to the next place in your body and say this again,
It hurts here.
Keep repeating this at all the spots that you feel this emotion has affected.
Pausing for a moment,
Breathing into this space and saying,
It hurts here.
When we experience physical discomfort,
It's showing that something in our body is unbalanced.
It may be spiritual,
Mental or physical.
Your body is so wise and it knows what it needs.
These sensations in your body are talking to you.
And by acknowledging that these emotions in your body are here,
It's leading you to feeling whole again.
So don't be afraid to do this.
Let your body feel this and acknowledge these places where we're holding onto our fears and our memories,
Our traumas.
Now I want you to place your attention back on these places in your body that is so that is storing these emotions,
The pain.
Place your hand on this space.
Breathe into this space.
And as you breathe in,
I want you to notice your breath and send it to this place.
As you exhale,
Do it audibly,
Release that tension,
The pain and the blocks your body has been storing.
Feel the place lighten as the emotion is released.
Move on to the next place in your body that you've noticed this sort of emotion and repeat it.
Repeat by placing your hand on this place in your body.
Breathing in rich oxygen in and directing it to this place,
Sending it love.
And then audibly exhaling as you imagine this emotion leaving your body.
Keep going until you've done this with all the places in your body that need the emotion released.
By releasing these trapped emotions that we've been stored inside our body,
It's teaching your body how to respond to painful situations in a new and creative way.
You have the power to make the pain melt away.
You no longer blame any person for having caused this pain.
So you don't have to depend on anyone to make it go away.
Breathe into that feeling.
Feel how your body feels after releasing these emotions and allowing your body to feel open and safe again.
And when you're ready,
Taking a deep breath in,
Feeling the love and power back in your body and open your eyes.
Taking the light around you.
Shake your hands out,
Your shoulders and your arms.
Shake out anything left in your body.
Shake out all this energy.
In this transformed state,
You are now free.
You have now turned the painful situation into a spiritual transformation.
You will practice this meditation whenever you feel you need to,
And you will start to notice how your body communicates with you.
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