Hello and welcome to a meditation dedicated to getting unstuck.
Unstuck from any particular emotion,
Any particular pattern,
Any particular process of thought.
I would invite you to settle into a comfortable seat or lying down position and have something near you that you might even be able to place atop you adding a little extra weight.
If you are seated,
This might be a blanket that you place across your lap.
If you are lying down,
You might place the blanket across the lower belly or the hips.
Once you settle into this position,
Let's turn the attention to the breath.
Start by simply noticing where the breath is in the body,
How you might describe it if it is deep or shallow,
Fast or slow,
And use your next exhale to draw everything toward the midline,
Pulling the navel in and pushing out that last bit of stale air.
As you inhale,
Feel the stomach rebound,
Drawing breath all the way down toward the low belly,
Up through the lungs into the throat space.
And again,
Exhale fully,
Everything drawing in.
And inhale fully.
Now as you continue to observe and consciously direct the breath,
Let's adjust so that the exhale becomes longer.
So we can inhale in a nice fluid burst and exhale really drawing out the breath,
Letting it seep through the nostrils.
Let's do another couple of those.
Inhale.
And exhale,
Creating length.
One more inhale and exhale,
Creating length.
We can maintain a longer exhale,
But you can allow yourself to release such conscious direction of the breath.
Establishing that pattern of a length and out exhale without having to consciously direct every moment of it.
And as we continue in this breathing pattern.
I would invite you to bring to mind,
Anywhere that you might feel stuck right now.
Maybe it's in a emotion.
Maybe it is in a relationship.
Maybe it is in a cycle of thought you find yourself continuously dipping back into.
And as you hold the stuckness in your mind,
Scan through the body.
Notice if you had to give this thing,
This stuckness,
A home.
If you had to say it exists here.
What part of the body feels most connected to this stuckness.
Is it in the limbs.
Is it in the torso,
The belly,
The lungs,
The heart,
The throat.
Is it up in the space of the mind,
The head.
Wherever you feel that that thing most exists.
Allow yourself to gently draw awareness of the breath to that place.
Every inhale,
Bring your awareness to that zone of your body.
Feel how the inhale impacts that zone.
And every exhale,
Maintain that awareness.
What does that release feel like in that specific zone.
And as you continue to gently breathe here with that longer exhale with awareness on the specific part of the body.
You might even feel compelled to bring the palm of one or both hands to that zone of the body.
And let this touch be one that is infused with gentleness and with compassion.
Instead of pulling away from that discomfort that unpleasantness we reach out toward it with kindness,
With love.
Let's take a couple more breaths here.
As you find your very next exhale.
Gently release awareness of everything,
Allowing your hand to stay where it is or maybe to move back to its starting position,
Allowing your breath to come and go naturally.
And often,
When we feel stuck in something,
We meet it with tension,
With resistance.
What does it feel like to instead simply sit with to even meet with kindness,
Whatever it is that is feeling a little jammed up within yourself right now.
How does it feel to accept the realness of this experience,
The fullness of this experience,
Instead of pushing against it.
How does it feel to simply become curious about this experience,
Instead of creating a story,
A why or should.
And as you sit with these questions.
Let's turn the awareness to the exhale,
Noticing the ease of it.
The gentleness of it.
Effortlessness and allow that feeling to spread throughout the entirety of your body.
Letting your mind's eye,
The fullness of your body and of your experience right here,
Right now.
With every breath,
You might even sense a sort of pulsing energy to this body that you hold in your vision.
Maybe you see it as a light around the edges,
Or an expanding and contracting of the edges.
And again,
Remember that sensation of the exhale.
It's always here as a reminder,
So allow yourself to be reminded.
Feel that ease that lightness.
You can continue to lie here,
Soaking in this experience,
Or you might begin to deepen the breath and find wiggles and gently work your way out of this moment and into the rest of your day.
Taking with you the lightness that you have cultivated.
