Hello,
I'm your meditation facilitator,
Sai Sorensen.
Many people have trouble connecting with their emotions,
Causing them to feel stressed,
On edge,
Or overwhelmed.
Being unable to connect and release emotion can also cause physical issues.
This is a common occurrence that can happen to you at any point in your life.
During our time together,
We will strive to connect with emotions by connecting with your body.
Let's begin by lying down and settling into a comfortable,
Neutral position.
Give yourself time to settle in and adjust.
It may take some shifting before you're comfortable.
Now close your eyes and just take a moment.
You don't have to do anything.
Just be present.
Sometimes just being present can be difficult.
Being connected to yourself can be difficult.
You are not alone.
You are seen.
Take a couple of deep breaths and check in with your body.
Are there any areas where you feel tension,
Stiffness,
Or pain?
Feel free to shift and stretch to see if you can loosen those areas and then settle back in.
Breathe at a slow and steady pace.
Begin checking in with your body at the bottom of your feet.
What sensations can you feel?
Do they feel warm or cold?
Allow your awareness to move up your ankles.
Is there anything trying to grab your attention?
A bit of stiffness?
A thought or a memory jumping to mind?
Take a moment to notice what may come up at any point during this body scan.
You don't need to address and process it right now.
Just notice and acknowledge before moving on.
Begin checking in with your lower legs,
Up the shins and calves,
Your knees,
And up your thighs.
Take a few deep breaths as your focus rests on your pelvis.
As you check in here,
You may feel aches,
Pain,
Or tension in another part of your body.
Notice and acknowledge.
Let your awareness move to your midsection,
Your stomach,
Liver,
Kidneys,
Lower back.
Are there any emotions coming up?
Do they feel neutral,
Pleasant,
Or unpleasant?
Check in with your chest,
Lungs,
Heart,
Ribs,
Upper back.
Take note of whatever comes up for you.
Now focus on your shoulders,
Neck,
Head,
Upper arms,
And down your forearms,
Wrists,
Hands.
Now that you've scanned your body,
Take a moment and identify an area that feels good or neutral.
Now identify what area feels tense or pained and begin to focus on that area.
Breathe deeply into any tension and let it melt away as you exhale.
Let yourself open up.
What are you feeling as you focus on this part of your body?
Are there any words that come to mind?
Are there any visuals?
Sense.
It's okay to have feelings.
It's okay to feel your feelings.
If you begin to feel overwhelmed,
Let your focus shift back to the area of your body that feels good or neutral.
You are okay.
You can choose how little or how much of these emotions you want to feel.
The goal is to create a path where you know you can check in and access your emotions.
You don't have to identify and process everything at once.
Take your time as you begin to explore your emotions by checking in with the problem areas in your body and balancing with focus on good or neutral areas.
Take a few deep breaths in,
Feeling relaxation flowing in.
Embrace the calm stillness of this moment.
You are okay.
When you're ready,
Slowly bring yourself back to your usual level of alertness and awareness.
Keep with you the feeling of calm and relaxation.
In the coming days,
You may feel more emotionally sore or vulnerable after this exercise.
Be mindful and kind to yourself.
Give yourself the space to have those feelings and know that this is natural and not uncommon.
Feel energy in your toes and fingers.
Wiggle them gently and begin to stretch your muscles.
Feeling ready to return to your day.
Open your eyes and become fully alert.
