Hi and welcome.
Today we're doing one of my favorite practices for tuning into feelings of support and connection.
If you're like me,
Sometimes your system goes into a bit of freeze and it can be challenging to feel a sense of connection.
We can start to feel really lonely,
Even if we're surrounded by people.
So,
If you're noticing that you're feeling a bit dysregulated or stuck in shame or loneliness,
I'm so glad you're here so we can practice this together.
Let's begin.
Find a comfortable position,
Seated or lying down.
And I mean,
Get really comfortable.
Wiggle around,
Prop yourself up with pillows if you can.
There is no right way to be for this practice.
Just take your time.
Now,
If it feels safe and comfortable,
You can close your eyes or just soften your gaze.
And let's focus on your breath for a moment.
We don't want to force big breaths.
So you're just going to inhale gently through your nose and exhale slowly through your mouth,
All the way out.
Gently in through your nose.
Slowly out through your mouth.
And a few more times at your own pace.
Just let yourself arrive here.
Now let's ground into our bodies.
Let your hands rest gently.
And notice the places where your body meets the surface beneath you.
Feel that contact.
Feel your weight.
Notice the stability it offers.
You don't have to hold yourself up.
Just let gravity support you.
Feel the weight of your body as it drops into the ground.
Sense the weight in your feet,
Your legs,
Your sit bones,
Your back,
Your chest and shoulders,
Your neck and head.
Notice what's already holding and supporting you.
Let yourself rest into that.
There's no rush here.
Now we're going to gently scan our bodies.
See if there's a place inside you that feels safe or neutral or even just less tense.
This could be your hands,
Your feet,
Your nose,
Your belly,
Anywhere.
Let your attention rest in that place.
Notice what it's like to be in this part of your body.
Is there sensation,
Texture,
Warmth or coolness?
Let this spot be an anchor that you can return to anytime you need to feel grounded.
Take another breath here.
And now we're going to imagine a luminous web of support forming all around you.
I'll describe this to you before we start to weave your web.
This is a web of connection,
A web of care,
A network made of threads woven from every being,
Memory and presence that offers you support.
This web has three rings like ripples in a pond,
All extending outward from your center.
Each ring represents a different layer of support in your life.
Each thread is alive with presence,
With warmth,
With steadiness.
And you right now are resting at the center.
You don't have to make anything happen.
Just allow your imagination to softly open and let whatever arises be enough as we move through the practice.
Let's start with the first ring,
Those supports who are closest to you.
In this first ring are the beings who know you most deeply and love you most fiercely.
They might be friends,
Family,
A partner,
A beloved animal companion,
Or a tree you've leaned against time and time again.
There is no right kind of support here,
And even just one support is a great place to start.
Let the faces come to mind,
Or just imagine a felt sense of their presence.
Each one holds a thread that reaches toward you and gently supports you.
You are not alone.
Take a breath here and feel this inner circle holding you.
Notice how your body responds.
Now let your awareness expand outwards to the second ring.
Those who care for you,
Even if they're not a part of your daily life.
Maybe it's a kind coworker,
A caring acquaintance,
A teacher who once saw something in you.
Someone who helped you through a hard time,
Even just once.
This ring might also include places that feel like home,
A quiet park,
The ocean,
A favorite bookshop.
Sense them all arriving now,
Each one finding a place in your web.
Their threads reach towards you,
Gentle,
Steady,
And kind.
Breathe into the second layer of support and let yourself receive it.
Now widen the web one more time into the third ring.
This is the subtle layer,
The quiet allies,
The energies that walk with you,
Even if you've never met them.
This could include ancestors you've never known,
Guides or spiritual presence,
Fictional characters who gave you courage,
Artists,
Activists,
Poets,
Protectors,
Living or passed on,
Whose energy inspires and strengthens you.
Let this ring fill with benevolent presence.
They are with you.
They want good things for you.
You don't need to explain or prove yourself here.
You are simply welcome.
Feel the spaciousness of this ring and breathe into it.
Now you're going to feel the presence of the web in your body.
Notice where all of this support lands for you.
How do you feel it?
Is there a warmth in your chest?
Is there a warmth in your chest?
A calm in your belly?
A release in your shoulders?
Let your body register the feeling of being held.
You might even imagine leaning back into the web,
Letting it carry more of your weight.
Let your breath respond to this support.
You are not alone.
You are connected and you belong.
Let's take a breath here together and take a moment to thank the web,
However it showed up for you here.
Thank the connections,
The energy,
The safety it brought.
Let a gentle sense of gratitude arise for what supports you and for your body's ability to feel that.
You might place a hand on your heart or your belly.
Feel the warmth and comfort of your own touch.
Soak in this feeling of being supported.
Now slowly begin to return to the space you're in.
Start with your sense of hearing.
Now notice the sounds nearby and far away.
Feel the air on your skin and the surface beneath you.
Wiggle your fingers and toes.
Take a final deep breath in and a long,
Steady breath out.
And when you're ready,
Opening your eyes just a bit,
Starting to take in the light.
And take your time to look around the space.
Remember this web of support is always with you and you can tap into it at any point throughout your day.
