In this guided meditation,
We're going to deeper our awareness of the fear stories that Amy,
Our living amygdala,
Tells us to keep us safe,
But may be getting in the way of us living our best,
Most vibrant life.
As always,
I'd like to invite you to welcome in the mindful touch,
Face,
Arms or hands in any order,
In order to empower your brain and your body to release fear and move into a state of intentional,
Uninspired calm.
As we begin,
Let's welcome in a gentle breath to a count of four,
Three,
Two,
One,
And an easy release to a count of six,
Five,
Four,
Three,
Two,
One,
Inviting your breath to return to its natural cadence and noticing how your brain and your body unconsciously take such amazing care of you.
If you're living in a state of pain on a regular basis today,
Whether it be emotional pain or disturbance or physical pain or disturbance,
I'd like to invite you to welcome that experience to become present in your awareness right now.
So often we seek to avoid the experiences that cause us distress and disturbance.
And yet,
As we know,
The more we ignore the whispers of pain or disturbance,
The louder they become until they become shouts that get in our way and often result in greater pain.
So let's disrupt that pattern and invite this information to be the focus right here and right now.
Often experiences of pain live somewhere in our mind or our body and notice where yours resign.
Invite that data to become present and noticing how it's simply data.
It does not have the power to hurt you.
It's simply an alerting system that we are designed to have in order to ultimately be safe in our ability to continue to survive.
As you deepen your awareness around these sensory data points,
I'd like to invite you now to begin to deepen and connect to the story of this information.
And notice if there are experiences that this data wants you to do.
Perhaps curl up on the sofa,
Go back to bed,
Perhaps start drinking or eating or bingeing on Netflix or food,
Whatever it might be.
Notice if your brain and your body have cultivated a way to cope with this data rather than be in relationship with it.
These coping skills are survival mechanisms that help us disconnect or numb out.
And over time,
They can take on a life or a world of their own and become their own entities that result in additional distress or disturbance.
For the moment here and now,
Let's tune in to the coping skills that you have cultivated to survive.
There is no judgment here.
This is a loving self-awareness experience and extending gratitude even to your survival brain for finding a way to keep you going.
As you're noticing the sensations in your mind and your body and the experiences that you've been using to cope with these sensations,
I invite you now to simply connect back inward with another gentle cleansing breath to a count of four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One.
Good.
One more deepening into that belly breath,
Four,
Three,
Two,
One,
And release,
Six,
Five,
Four,
Three,
Two,
One.
Beautiful.
Now turning your attention back to the sensory experience,
Notice if there is a way you would like to feel instead.
Perhaps if you're feeling pain,
You'd like to feel relaxed.
If you're feeling tension,
You'd like to feel calm,
Whatever it might be.
And notice if this preferred state has a color,
Then what color would this be?
Bright lemon yellow,
A soothing turquoise,
The green of grass,
The brown of solid anchored roots in the ground.
Whatever color this is,
Invite that now to become the front and center of your awareness.
And notice if this particular color has a temperature or a shape.
If it was an object,
What would it look like?
You could hold it in your hands or reach out and touch it.
What would it feel like?
Begin to deepen your sensory relationship with this experience.
Notice now if it has a scent,
Lavender,
Citrus,
Sea water,
Night jasmine or rose.
Whatever it might be,
Gently breathing in that scent and then deepening into,
Does it even have a taste?
And as you're deepening your relationship with this new symbolic experience,
If this experience had an I am statement,
What would that I am statement be?
As you're in relationship with this beautiful symbol and its beautifully colored self,
I am,
I am calm,
I am healing.
What is the desire of this experience for you in this moment?
And once you've identified that,
Let's go welcome in that beautiful what if possibility of what if I was,
What if I was calm?
What if I was on my healing journey?
And repeat that statement five times out loud in your mind.
What if,
What if?
And fighting in that deep neural possibility and anchoring that possibility into your mind to begin to build a new neural freeway.
Deepening that connection.
Beautiful.
Let's take another gentle breath in to account of four,
Three,
Two,
One and easy release to account of six,
Five,
Four,
Three,
Two,
One and check back in on that first experience,
That sensory data that you welcomed in,
Experience of pain or distress,
Disturbance,
Those little flags or whispers that your mind was sharing with you saying please give me some loving attention.
And now bring in that new symbolic experience,
That new energy,
Whatever it may look like and breathe that in and as you breathe in and invite it to envelope around the energetic experience that we started with.
Wrapping around it like a beautiful soothing warm hug,
Calming it and inviting in that intentional possibility of shifting the narrative of this experience.
What if this data,
This story from your brain could be changed into an opportunity for ongoing healing?
What if you could heal yourself?
What if you are healing yourself and gently breathing in the truth that you are indeed creating healing as you engage the opportunities of neuroplasticity?
Another gentle breath in and a slow easy release,
Inviting that new symbolic experience of how this data would like to exist in this world and in relationship with you to be deeply present.
I encourage you to keep connecting back with this experience and any time your brain or your body wants to go into that protective state of keeping you small and closed off,
Return to this new symbol,
Bring it back into your mind and your body,
Smell its delightful scent,
Notice that symbol of possibilities and create a new way of being for your mind and your body around this experience.
