Hi my friend.
Thank you for being here in this vulnerable space that you're setting aside for yourself to go into what is here with the intention of being with it,
Of holding space for the parts of you that are calling,
Asking,
Begging to be seen,
To be held,
To be acknowledged,
Listened to.
Begin to notice what you're carrying with you,
That which has been neglected,
Abandoned,
Pushed aside.
Begin to include this by bringing it into your awareness,
By letting it be here now,
Allowing this to come in,
To take a seat in your table,
Your table of emotions.
Let this emotion or these difficult emotions be guessed,
Be welcomed,
Allowed to be here.
Just notice,
Notice their substance,
Notice their quality,
How it feels to be in them,
But also how it feels to witness them as the observer,
As a loving observer that is compassionate,
That is gentle,
As you would observe them in a friend,
In a loved one.
Observe them too in yourself in this way,
With gentleness as a child,
As you would hold the emotions of a child you love or a pet.
Begin to breathe,
Creating space for these emotions,
To have an outlet of expression.
Imagine that your emotions are breathing through you,
Through your breath,
Breathing in and letting them exhale.
You can do either in through the nose,
Out through the mouth,
Whatever resonates with the intention of your emotions.
Breathing the breath,
Flowing the energy,
We're stuck,
Allowing,
Allowing this to,
To be seen as sacred,
To be included in the dance of life.
With full and radical acceptance,
Breathe deeper.
In a way that serves you,
Listen to your body,
Listen to the emotions and how they want to breathe themselves.
Take these few moments just to be here,
To be the witness,
To allow,
To support,
To hold space,
To listen to what these parts of you want to express,
Want to share.
How would they talk if they had a voice?
Relax deeper,
Release,
Controlling,
Relax your mouth and clench any holding,
Any effort.
Allow your hands to be somewhere on your body,
Gently touching,
Maybe placing one hand on the heart,
The other on your belly or both hands on the heart,
Anywhere on your body really where your hands can touch skin to skin.
A sense of I am here,
Of holding yourself,
Emanating waves of empathy,
Of acceptance and compassion.
And as you hold yourself,
Begin to release into this,
This space,
This love,
This care.
Just by showing up,
You affirm that you care about yourself,
That you love yourself enough to show up for yourself,
For your difficult emotions,
For all parts of you.
Just by being here,
You affirm that you deserve to be held,
You deserve to be witnessed,
Even in your messy,
Even in your chaos.
Continue to be here and witness all parts.
Relax even more.
No sustaining,
No holding.
Just be,
Just let go into it all.
Just be here.
Let this be enough.
Now I invite you to place one hand on the heart if you haven't already.
And the other hand right on top of that one.
So both hands rest on the heart.
Begin to breathe in and out into the heart space.
Settle.
Rest here.
Loving yourself.
This too.
Loving this too is the practice.
Accepting this too can be the most benevolent thing you can do for all,
For yourself,
In service to creation.
Including this too in your practice.
Notice how your emotion begins to breathe.
Has the quality changed?
Has the depth of breath?
Has your ability to hold space,
To allow,
To allow.
Ground deeper and wider.
Bigger.
Fuller.
If not,
This too.
This too is the practice.
Accepting,
Allowing this too.
Continue to relax your body.
Relax.
Be softer,
Kinder or gentle.
Relax the face.
Notice what you notice.
And can this difficulty,
This fear,
Be what brings you deeper into love,
Into the heart space,
Into having compassion with yourself for the difficult moments,
For the scariness?
Can the difficulty be what brings you closer to your inner child,
To tenderness,
To the energy of the divine mother within around you?
Take a deep breath in through the nose.
And a big breath out.
And another deep breath in.
This time open the mouth,
Let it out.
Permission to release.
Inhale.
Big breath out through the mouth.
Nothing to hold on to.
Big breath in.
Clearing breath out.
Feel yourself softening,
Releasing,
Relaxing as you exhale.
Inhale.
Powerful exhale.
Like a balloon inflating.
Inhale.
Disinflating exhale.
Emptying.
Inflating.
Inhale.
Now emptying.
Imagine that you're emptying yourself of all the tension.
Big inhale.
Filling up.
Emptying yourself.
Filling up.
Emptying of everything that's not needed.
Inhale.
Exhale.
Continue.
Inhale.
Emptying yourself.
Breathing in.
Breathing out.
Filling up.
Empty now.
Filling up.
Releasing out.
Taking in.
Emptying out.
Breathing in.
Breathing out.
Filling up.
Emptying out.
Letting go of perfection.
Inhale.
Exhale.
Inhale.
In through the nose.
Relax the eyes.
Exhale.
Keep relaxing.
Inhale.
Exhale.
Take a few more breaths.
Enjoying the silence.
Now see if you can keep this rhythm with you.
This healing breath.
To keep you here grounded and able to deal with difficulty.
To hold space.
Knowing that you're capable.
That you have the tools.
Your loving awareness and your breath.
Thank you for being a witness.
Namaste.
