Hello,
My name is Debbie Woodruff and I am here to help guide you through an energetic diffusion technique.
Today we are going to focus on a situation that you want to work with.
As you consider that situation,
We're going to explore how it feels in your body.
With that,
We will breathe into this situation,
Feel it,
Explore it,
Experience it,
And let that energy integrate into your body.
Find a comfortable and quiet place free of interruption where you can rest for up to 20 minutes.
You want to make sure that it is quiet and a place where you can lie down and be comfortable.
You might want a blanket,
You might want to darken the room.
Sometimes your body temperature does drop and if you want to put something over your eyes to keep the light from being a distraction,
You can do that as well.
So take a minute to lie down and make yourself supremely comfortable.
If you need to,
You can put a pillow or something underneath your knees to release any pressure that you might feel in your back.
Legs about hip distance apart,
Arms along your side,
Palms up for receiving,
Down for a more grounded feeling.
Feel free to close your eyes and just begin to breathe in a steady flow in and out.
Breathe in from the belly up through the chest,
Filling the lungs,
And breathe out from the lungs down through the belly in a continuous even flow.
Do this for two or three more cycles.
Now bring awareness to the situation you want to work with.
Think about the situation and intensify that situation.
Feel it fully,
Making it very real for you as if you were in the middle of it right now.
Feel the story,
The circumstances,
The time of day.
Feel the temperature that you feel.
Feel and hear the voices if there are voices.
Feel the story and then begin to see where in your body it resonates.
The bodily sensation together as you remember this particular event or situation.
Now step out of the story itself.
Let the story,
Give the story permission to sit on the side.
As you begin to stay with that physical presence where it is in your body,
Where do you feel it in your body?
As you determine where it is most felt,
Put your hand on it.
It might be tension.
It might be a tingling feeling.
It might experience itself as anxiety.
Describe it to yourself.
What does it feel like?
Is it tight or light?
Now breathe deeply.
Breathe in from your belly,
Filling your lungs.
Let it out with a sigh.
Allow the inhalation to originate at the base of the pelvis and travel through the length of the entire spine.
Allow the exhalation to return back down to the base of the pelvis.
As you breathe in from your pelvis up through the spine and back down,
Expand the attention to include the entire body as if your entire body was inhaling together and exhaling together.
As you do this,
Notice places where breath feels restricted or even absent and allow attention to float to the place most restricted or dense or even where you might feel physical pain.
Place your hand on that area.
Describe it to yourself.
How does it feel as a feeling,
As a sensation?
Is it bubbly,
Tingly,
Painful,
Dense,
Light?
What else might you feel?
Allow attention to float to that place.
Breathe into that area.
Imagine as if you could breathe in.
As you're breathing in,
You're breathing into that area where you feel the most holding.
Use the breath to be with what is there,
Not trying to make it go away but just breathing into it,
Breathing out from that area.
Just use the breath to hang out with it.
What are you aware of now?
Not trying to make it go away.
Just truly feel that restriction,
Whatever it is,
The density,
The pain,
Maybe the lack of feeling.
That is okay too.
Anything you feel is okay.
Without labeling,
Experience the sensations.
Explore what you've been trying to avoid.
Just see how it varies in the space where it is.
Let it be fully felt and experienced.
Be curious about it.
That area that you've identified,
Does it feel the same way across the area?
Are there peaks and valleys to the feeling?
The sensation,
Just give the sensation your full permission to be.
Feel the details and the subtleties without trying to change any aspect of the experience.
Meet the restriction with an attitude that says,
I am willing to feel you.
Ask yourself,
What am I aware of now?
Let the answer be whatever first arises in your mind without overthinking it.
Just simple,
What am I aware of?
And let that answer be enough.
Create space for the restriction,
The tension or the density.
Don't resist what you are feeling.
Allow it to be just as it is.
Thank it for being there,
For revealing itself to you,
For communicating in the way that it knows through your body.
Give yourself this time to cultivate a relaxation right in the midst of the feelings.
Make no effort to control or to manipulate.
Be soft,
Spacious,
Be at ease accepting the communication that your body is presenting.
Continue to breathe with what is present.
Make space for it all to be just as it is.
You might consider drawing an imaginary circle around it.
Simply giving it space,
Acknowledging that it takes up space in your body,
As if you are saying to it,
It's okay for you to be here.
What are you aware of now?
If the feeling moves,
Follow it.
It's okay.
Whatever happens is okay.
If it moves,
Follow it and be with it in a new place.
Experience it.
Feel it.
Allow it to be.
Tell it it's okay.
Stay present and be interested and curious about what you are feeling.
If you feel yourself moving into avoidance,
Breathe and come back to an openness to what you are feeling.
It's just your body communicating with you.
Notice what happens in your body as you remain present,
As you may remain relaxed and connected,
Curious and allowing.
If the restriction moves,
Again,
Follow it patiently.
If it stays where it is,
Stay with it patiently.
Wherever that restriction is,
Follow it patiently and easefully,
Staying with the process.
Continue to use your breath and attention to be with all,
Just as it is.
Ask yourself,
What am I aware of now?
Just observe without applying labels,
Without judging.
Just observe without any commentary,
Any interpretation.
Just use words to describe the facts.
Simply make space for it all to integrate in its own time,
In its own way.
All you need to do is allow it to be.
It just needs to be acknowledged and accepted and allowed.
Remove yourself from any tendency to control,
Resist or encourage.
Simply make space for the emotions and the feelings,
Whether they feel comfortable to you or uncomfortable.
Trust the process.
Now,
Bring your attention to the point between your eyebrows.
Drop below whatever is happening to a space of silence,
Peace,
Calm.
Whether the sensation has shifted or not,
Allow the integration to happen with where you are now.
Trust that you have released what is ready to be released today.
All you need to do is be the container in which the sensations can be held with peace and balance.
Be the container that can contain all the experiences as they are.
Drop into that silent space where all doing stops.
At this time,
Open yourself to receive any insight or guidance that may naturally surface.
Make no effort.
You may bring the issue you began with into awareness and allow any insight or knowing to arise about it in the light of your neutral awareness.
What is there to see or know about this situation?
If nothing arises,
That's okay.
Thank whatever arises for being available,
Whether it is something specific or not.
Accept it.
Allow it to spread throughout your entire body.
Allow the guidance and insight to become part of your entire being.
As you are ready,
Begin to slowly come back into your body.
Slowly begin to wiggle your fingers and your toes.
Slowly feel the foundation beneath you holding you up.
Feel the air as it touches your skin.
Stretch as you feel you want or continue to lie still.
Take a moment to go over the main points,
The insights,
If there were any and if there weren't,
Be thankful for that as well.
Knowing that your body reveals the meaning of its feeling in its own time when you're ready to hear.
Thank your body.
Thank your mind for observing along with you.
Take a deep breath in and let it out with a sigh.
One more,
Letting your exhale be longer than your inhale.
Deep breath in.
Exhale with a deep sigh and as you are ready,
Open your eyes.
