Welcome to this meditation where you can transform your triggers into insights and releases.
Find a comfortable place where you can sit or lie down and allow your body to settle.
Take a slow breath in and gently let it go.
You can close your eyes if that feels safe for you at this moment and begin by noticing your body,
The weight of you,
The contact with the ground beneath you.
Let your shoulders soften,
Your jaw unclenches.
There is nothing you need to fix right now,
Only to be present here.
Now gently bring to mind a situation that recently triggered you,
Not the most overwhelming one,
Just something that still lingers a little.
Maybe a conversation or a moment or a reaction or maybe no reaction.
Notice what happens in your body as you bring this to mind without analysing it,
Without going into the story.
Feel and be present in your body.
And now ask yourself softly,
Where do I feel this in my body?
Maybe in your chest or your stomach or your throat.
Maybe your jaw.
And sometimes after being asked that question,
Where do I feel this in my body,
Your attention goes there straight away.
Okay,
And stay with this sensation.
You don't need to push it away or you don't have to understand it yet.
Just be with it.
Without feeding this situation with extra thoughts,
Just be with it.
Now gently name what you feel,
Is it anger,
Tension,
Frustration,
Sadness maybe,
Shame?
And there is no right or wrong answer.
Stay with the feeling and allow it to be there fully.
You might notice that the sensation begins to grow,
Gets a little bigger or shifts,
And that's okay.
This is your body opening something that wants to be seen,
Wants to be felt or heard.
You're doing great.
Okay,
Take a slow breath in and ask yourself gently,
What is underneath this feeling?
And let the answer come from your body,
Not your mind.
And maybe the anger softens into hurt.
Maybe tension reveals fear and maybe control reveals vulnerability.
Just stay with whatever appears.
And now as you stay present,
You may begin to sense a deeper layer,
A familiar pattern,
A younger part of you and without forcing anything.
When have I felt this before?
And let your body respond.
You may notice an image or a moment from the past or simply a knowing.
Stay present,
Breathing and allowing.
And this is not about reliving the past.
This is about recognizing the pattern your body has been holding.
Now gently acknowledge,
This makes sense.
Of course this feeling is here.
Of course this reaction exists.
Place a hand on your body if that feels good.
And offer it a moment of softness,
Of understanding.
And notice what begins to shift.
Often when the body is truly seen,
It no longer needs to hold the intensity.
Take a slow breath in.
And as you exhale,
Imagine the energy of this emotion beginning to move,
Flowing through your body.
Keep breathing.
You can imagine it draining down through your legs into the earth beneath you.
The earth can hold it,
Transform it.
You don't have to carry it anymore.
Yes,
Very good.
And with every exhale,
Let a little more go.
Not forcing,
Just allowing.
Notice a space that opens.
Maybe it's subtle.
Maybe more obvious.
Now bring your awareness back to the situation.
The person,
The moment,
Wherever you started with.
And notice what has changed.
Because often when the underlying feeling is seen,
Felt or heard,
The charge softens.
And there is more space.
More neutrality and sometimes even compassion.
And you may recognize this situation was a mirror.
Not a mistake,
But an invitation.
And you did it.
You did it.
Okay,
Sweetheart.
Take one more slow breath.
Fill your lungs up with love.
And exhale again.
Feel your body again.
Supported presence here.
And gently begin to move your fingers and your toes.
And when you are ready,
You open your eyes again.
And take a moment and notice.
You just moved through something instead of away from it.
Well done,
You.
