What if today,
Instead of suppressing the pain,
You meet it with an open arm and listen to what it has to say?
Get yourself comfortable,
Sitting,
Lying down,
Whatever feels most supportive in your body right now.
Take a soft breath in and let it out with a sigh.
Another soft inhale and this time a longer exhale out.
Can you let your body adjust into a position that feels slightly more comfortable?
Now gently move your eyes around the space you're in.
Looking to the left,
Looking to the right,
Looking up,
Looking down.
Let your eyes rest on one object in the room for a moment.
Notice its color or shape.
And now you can close your eyes or soften your gaze.
Feel where your body is meeting the surface beneath it.
The chair or the floor or even your bed.
Let yourself sink in a bit deeper.
Feel your weight moving downwards towards the ground.
Can you sense the support beneath you?
If you have back support,
Can you notice it?
Whether you decide to lean on it or not,
Know that it's there.
And let yourself receive the presence of this support.
Now bring your attention to the top middle of your head.
Imagine there's a string attached to that part of your head.
And imagine a bird comes in and gently pulls that string up towards the ceiling.
Let it be subtle.
Less is more here.
Can you let that pull create length all the way down through your neck,
Your upper back,
Your mid-back and your lower back?
Now can you relax and letting this pull hold you instead of you trying to hold yourself?
Letting yourself be held instead of trying to hold yourself.
Now bring your attention to the part of your body that feels painful,
Uncomfortable or tense.
Notice how you feel about this part of yourself.
It's okay if there's judgment or fear.
But can you invite a sense of curiosity and compassion for this part of your body?
More like you're turning toward a part of you that's been trying to get your attention for a while.
I will be asking some questions.
And know that you can pause this audio at any time you need extra space to reflect.
Begin noticing what kind of sensation is present.
Sharp,
Dull,
Burning,
Pulling,
Heavy,
Buzzing,
Pulsating.
Does it have a shape?
Does it have edges?
Does it have a center or does it spread?
Is it still or moving?
And if it's helpful,
You can also rate 0 to 10.
Zero feeling neutral to 10 feeling a lot of pain,
Discomfort,
Tension,
Or density.
Now ask this part of your body.
What are you trying to tell me?
Our analytical mind often wants to get involved and have an opinion.
But with these questions,
Take your time to allow the body to answer these questions instead of the analytical mind.
And you can always pause and think about it.
Pause this audio if you need more time.
Now the next question is,
Is there anything you're trying to protect me from?
What do you need from me to let this go?
Now the next question is,
What would you do if you didn't have to do this?
And the last question to reflect on,
Do you have a message for me?
And what is that?
Allow yourself to sit with any emotions or sensations that are coming up.
You may get words,
You may get images,
Emotions,
Or nothing at all that's all so great.
But be with this part of yourself.
And giving this part what it exactly needs in this moment,
Maybe it's just you being there for this part,
Acknowledging and seeing this part of your body,
Understanding.
Now take another soft breath in.
A long exhale out.
Thank this body part for sharing its wisdom with you.
If you feel cold,
You can also let them know that you'll come back for a visit again in the future.
Now return back to your breath,
Soft inhale,
Nice long exhale out.
And gently let go of the questions.
Gently zoom out from this part and find a part of your body that feels soft or neutral.
Now can you bring your attention to your entire body?
How about to this space around your body?
Gently return to the position of neutrality that we started from.
And check in with the painful or uncomfortable emotions that you're feeling.
And if it's helpful,
Rate the sensation again on a scale of 0 to 10.
Now another one slow inhale and nice long exhale out.
Now,
Wiggle your fingers and toes.
Open your eyes when you're ready and look around the room that you're in.
And ask yourself,
What is one small action can you take to show your body that you're actually listening?
Thank you so much for walking on this path of unconditioning with me.
I am Hedi and I'll see you in the next one.
