Meditation To Dilute PTSD & Increase Peace

So take a moment to just take some nice deep breaths.

And it's nice to let yourself sigh and as you sigh it's really helpful to let yourself create a vibration that vibrates in your chest,

In your heart,

It vibrates the vagus nerve.

And when the vagus nerve gets vibrated it soothes the nervous system.

So this can be a regular practice while you're in your car,

Any time to take a nice big breath and sigh and make an audible sound with the exhale.

And you can imagine that as you are sighing you are also releasing any stress that's in the body,

Letting it go through the exhale.

You may even imagine colors of whatever is being released,

Old thoughts,

Old feelings,

Old memories.

And each deep breath is bringing you into a deeper and deeper state of relaxation,

Giving yourself permission to just let go of any tension in the body.

Notice any places that your body got tight,

Got stiff.

A lot of times when we feel stress in the emotional and mental body it also shows up in the physical body.

So just take a moment to,

As you're breathing in deeply and sighing out,

Just take a moment to scan your body and notice any places that are feeling physical stress,

Physical tension.

And imagine that the breath is kind of giving you a sense of stretching out that part of you.

You can also give yourself gentle movement.

You can bring your hands to tight places and offer a little bit of self-massage to tight muscles as you are settling into a deep state of relaxation,

Continuing the deep breath,

The deep sigh outward,

Releasing stress,

The permission for gentle movement,

The permission for self-massage,

To really care for your physical body.

And as you are bringing that deeper sense of relaxation through the breath,

Through the touch,

To give yourself this sense of,

I am taking care of myself and I can really let go.

I don't need to protect or defend against anything in this moment.

And as you are sending that message to yourself,

As you are releasing tension,

Giving yourself any gentle movement,

Any self-massage,

To find yourself in a beautiful healing sanctuary.

And this could be any place at all.

It doesn't even need to be a place that exists on planet earth.

It can be completely imaginary.

It can be a place that you've been before,

That you love,

Something that you're making up in this moment,

Whatever it is that feels truly healing for you,

Truly as restful as possible.

And knowing that you get to decide what is inside of this healing sanctuary,

You get to determine what kind of weather there is here,

You get to determine what kind of plants there are,

You get to determine how big this healing sanctuary is,

You get to determine who comes here,

If anybody gets to come here at all other than you.

So as you're breathing in and finding deeper and deeper relaxation and letting yourself enjoy the beautiful elements of this healing sanctuary,

Just allow more and more detail come into your imagination.

And let those details come in through the different senses.

What do you see?

What are the colors?

What are the shapes?

What are the movements?

Are there buildings here?

Are there trees?

What's here in this healing sanctuary for you?

And noticing the sensations of being here.

Do you feel sun on your skin?

Do you feel a gentle breeze?

Is there a body of water that you would like to get into?

What do you feel?

Are there any enjoyable smells?

Like the smell of fresh cut grass or fresh air?

What are the sounds that you hear?

Are there birds singing?

Can you hear the breeze blowing through the leaves of the trees?

Tuning in to each one of your senses and letting your imagination help to fill in all of the details of this healing sanctuary.

And as these details get filled in,

Take a moment to just change something just so that you get familiar and more comfortable with the fact that this belongs to you.

This healing sanctuary completely belongs to you and you get to be in control of it.

You can change it at any moment.

Maybe take a moment to change the color of the sky.

Make a few other changes,

Maybe changing smells or sounds or elements that are here that you can visualize.

See if you can make the sanctuary twice as big and making it very,

Very small.

And now bringing it back to exactly the way you want it.

Exactly the way that feels nourishing,

Peaceful,

Restful for you.

And then imagine being able to float up above and look down on this healing sanctuary so that you can see everything,

You can see the edges of it,

The border of this healing sanctuary.

And we're going to put little energetic fence around,

Little markers to mark your territory,

To mark this healing sanctuary as yours.

There may be flags,

There may be signs,

There may be a fence,

There may be bushes or trees all around,

But however you want to mark this healing sanctuary as yours.

So that nothing and no one can get in unless you say so.

And taking all the time that you need to put up those markers,

Put up those boundaries,

And make any changes that you want so that you can completely relax.

Notice the clothing that you're wearing.

Is it helping you to feel more relaxed?

Allow yourself to get nice and comfortable in this healing sanctuary.

Maybe there's a a really cozy hammock or a place to lay down in the grass.

Just notice where you want to rest and get yourself cozy.

And allow your body to release any last bits of stress.

Doing a body scan from head to toe,

Tuning in to the top of the head,

And just seeing if it can relax a little bit more,

Giving it permission to release.

Tuning into the face and if you want you can give yourself a gentle face massage to help those muscles relax.

There are so many facial expressions that we try to freeze holding that poker face.

So many feelings we hide.

And just take a moment to let your face really relax.

And again if you want to give yourself a face massage with your fingers,

With the sides of your hands,

Just notice any tension that's in the face that you can give a gentle massage to and release with the exhale,

Letting it go.

Again letting yourself sigh to really vibrate that vagus nerve that soothes the whole nervous system.

Ah.

And bringing your awareness down into the neck and just noticing any tightness here.

Again you can bring your hands here,

Give a little massage helping the muscles to relax a little bit more.

Sighing and releasing.

And bringing your awareness again deeper down now into the shoulders.

Softening and relaxing.

Bringing the breath fully into the chest,

Into the heart,

Filling up the upper part of the torso with the inhale.

Fully giving a stretch in the front and the back.

Releasing and letting go of tension.

Breathing into the arms and also bringing the hands to the arms and giving a little squeeze.

Hands across the chest and squeezing the opposite arm from the shoulders all the way down.

Giving a nice squeeze all the way down to the wrists.

And then even dropping into a little bit of hand massage.

Massaging each hand,

Pulling the tension out of the fingers.

Continuing to take nice deep breaths and sighing out that release and that relief.

And breathing now into the middle of the torso,

Feeling the ribs expand with the inhale.

And then just imagine that you're squeezing any tension out.

Take a few more deep full inhales and squeezing out with the exhale.

Bringing the breath down into the lower part of the torso,

Expanding the belly and the lower belly and the back with the inhale.

Releasing and letting go there.

Bringing the breath into the pelvic bowl and noticing any tightness in the hips,

In the tailbone,

Any tightening in the perineum.

Just letting everything relax,

The base of the spine.

Deep full exhale.

And breathing into the upper part of the legs.

And again,

If you want to bring your hands here and bring a little bit of gentle massage,

Loving touch to help remind the body that in this healing sanctuary there is no need to defend,

No need to armor,

No need to prepare for something unexpected,

That there is just a sense of restfulness.

Nothing can come into this space that you don't allow.

Enjoying the spaciousness and bringing your awareness now down into the knees and giving the knees a little bit of love with your hands and bringing the awareness and the breath even further down into the calves and the shins.

And again,

If it feels good,

You can give yourself a gentle massage.

Here as well,

Loving touch to help remind the body it can soften,

It can release,

It can relax.

And all the way down into the ankles now.

Squeezing those ankles,

Helping them to soften and relax.

And into the bottoms of the feet and the toes,

The heels,

Really letting them wiggle around.

If you want to take your shoes off,

If they're not off,

You can take your shoes off and let your feet have a little bit of movement and spaciousness.

And as you have gone through the body and given it permission part by part to soften,

To relax,

To release any stress,

To release any tension,

Just imagine that everything from your day to day is dropping away,

Leaving the body with leaving the body with every single exhale and dropping away like you're peeling an onion,

Peeling the onion of your psychic field,

Your mental,

Your emotional,

All the energies that you encountered today,

The emotions of other people,

The experiences of other people witnessing them,

The experiences of other people and how they're behaving towards you.

Just let it all fall away to be composted into the earth You could even imagine that you're pulling these layers off yourself.

If it feels good,

You can do the action of I'm pulling these layers off or you can just imagine them falling away into the earth to be composted here in this healing sanctuary and imagining them dissolving and going deep,

Deep,

Deep down into the earth.

Deep down into the earth,

Being consumed by the tiny microorganisms that make the rich fertile soil from everything that we release,

Everything that no longer serves and just letting it fall away so that you can come into deep peace and relaxation and let yourself stay here as long as you can,

As long as you want to When you feel complete,

You can return back into this three-dimensional reality and bring that healing sanctuary with you.

When you are feeling complete,

You can imagine with a few inhales breathing and bringing that healing sanctuary inside of your own heart so that you can carry it around with you wherever you go and in moments of waiting,

A moment of pause,

You can breathe into the heart and connect with this healing sanctuary for yourself so when you're ready,

You can breathe it in breathing it into the heart available for you anytime you need