Hi guys,
My name is Kiana and I'm a licensed professional counselor in the Pennsylvania area.
Today,
We are going to do a guided interceptive mapping meditation,
Which will help us be able to understand and connect to our bodies a little better.
And so,
Before we begin,
I invite you to just take a moment to notice the room around you.
Let your eyes gently look around and remind your body,
I am here.
And I am safe enough in this moment.
You do not have to force anything.
There's no right answer.
We are simply getting curious about what your body may be communicating.
Begin by bringing attention to your breath.
You do not need to change it.
Just notice.
And now.
.
.
Gently scan your body from the top of your head down to your feet.
Noticing if you can soften the eyes.
Unclench your jaw.
Soften the shoulders.
Uncurl,
Loosen hands.
Release your stomach.
Sink in your seat,
Letting go,
Just noticing the sensation of being supported by what is beneath you.
Letting your legs go.
And if you're standing,
Just noticing how your feet feels planted into the ground.
Notice if there is any area that feels tight.
Heavy.
Warm,
Home.
Numb,
Restless.
Tents,
Open or calm.
Where does your attention naturally go first?
Pause there.
If this sensation had a shape.
What shape might it be?
If it had a size.
How big would it be?
If it had a color.
What color would it be?
If it had a texture,
Would it be smooth?
Sharp.
Heavy.
Buzzing hollow,
Thick,
Or something else.
And now ask yourself gently.
One emotion might live near this sensation.
Taking a big,
Deep inhale.
As you notice.
Exhale.
I didn't go.
You do not have to be certain.
It may be sadness,
Anger,
Fear,
Shame,
Grief,
Excitement,
Relief,
Or something unnamed.
If your mind says,
I don't know,
That's okay.
You can simply say,
Something is here.
Now notice what happens when you name it.
Does the sensation get stronger?
Softer?
Move,
Stay the same,
Or disappear.
Take a slow breath.
And give your body permission to respond in its own time.
Now ask the sensation.
What are you trying to help me notice?
What do you need from me right now?
We'll take a moment to wait here.
Without forcing an answer.
And if nothing comes.
That is still in formation.
Man,
Hallie.
Exhale.
Now I invite you to place a hand somewhere supportive.
Maybe your chest.
Stomach arms or lap.
And say quietly to yourself,
I am listening.
I do not have to figure this out perfectly.
My body is allowed to speak slowly.
Take one more scan of your body.
And notice one place that feels even slightly neutral,
Steady,
Or less intense.
And let your attention rest there for a few breaths.
Now begin to come back to the room.
Feel your feet.
Your seat.
And the support beneath you.
Look around again.
And name three things that you see.
And when you're ready.
.
.
You can take one final big,
Deep inhale.
Hold.
Eggs out the mouth.
Letting go.
You did a very,
Very good job today.
Thank you for showing up for yourself.
If you enjoyed this meditation,
I invite you to check out my courses that go over the nervous system and how emotions show up in the body.
Have a beautiful rest of your day.
And please let me know what you think by giving a rating so I can know what resonates or what needs tweaking.
I appreciate your support.
Have a good one.
