Welcome.
We'll begin by gently turning awareness inward.
Feel into the body,
The breath.
Let the breath come and go without changing anything.
Let the breath meet you exactly where you are.
Now,
As you breathe,
Recall a moment or situation recently that has been upsetting,
That has felt upsetting.
Maybe something triggered you.
Maybe a situation happened that left you feeling stuck.
Bring it gently into your awareness now,
This situation.
And feel it,
Really feel it.
See it.
Taste this memory.
Let yourself be there,
Not in the story,
But in the sensation.
Where does it live in your body?
Where does this live in your body?
The sensation?
Let your attention move into that space.
Not to fix,
Not to solve,
Only to witness.
Know that you can always return to the breath.
You can always come back to the room,
To the space you're in.
But for now,
Give yourself permission to be in that situation,
To really feel it.
And speak softly,
Aloud,
Or speak silently if that feels better for you.
I am angry that dot,
Dot,
Whatever it is,
Fill in the blanks.
And just keep repeating that I am angry that.
And claim,
State what you're angry at.
Name what needs to be named.
Let it rise.
I'm angry that I wasn't heard.
I am angry that I feel alone.
I'm angry that this keeps happening.
Keep going.
Let this fire move through you.
Now,
Feel the sensations of anger in the body.
Where does anger reside in the body?
What is its shape?
Its temperature?
The color of anger in your body?
You are safe to feel this.
This energy has been waiting for your permission to move.
So just breathe and feel.
You're doing great.
Now,
Let the next layer arise.
As the fire softens,
The water comes.
Begin by saying out loud,
If it feels right,
I'm sad that.
It makes me so sad that.
Fill in the blanks.
I wish it weren't true that.
Let sadness have space now.
Let the tears,
The tightness,
The aches speak.
It doesn't have to make sense.
And you don't have to explain it.
You're simply giving sadness a place to rest.
Where does sadness live in your body?
What is its texture?
Its rhythm?
Let it speak in waves.
Continue sensing and feeling sadness.
Now,
Drop even deeper.
What is underneath the sadness?
You could say mentally or aloud,
I'm afraid that.
I'm afraid that if this doesn't change,
Blah,
Blah,
Blah.
I'm afraid that I'll always feel this way.
Dot,
Dot,
Dot.
Just fill in the blanks.
No editing,
Just allowing.
And as you say these fears,
Feel them.
Feel them.
Where do the sensations of fear live in your body?
Do they flutter?
Freeze?
Tighten?
Notice.
Let it move in waves.
You are not stuck.
You're in motion.
You are breathing through it.
You are breathing it through.
Just continue.
Now,
When you're ready,
Say what's underneath it all.
I feel guilty that.
I feel ashamed that.
I wish I hadn't done this.
I wish I hadn't said that.
Let these words come without judgment.
This is not about truth or logic.
This is release.
This is release.
Shame often hides in silence,
And here is being met with love,
Distinguished between.
Now,
I feel guilty that I did this,
And I feel ashamed I am this.
Let your body speak.
Let it tell you the truth without words.
Let it be safe to feel everything.
Now,
As you reflect on what has come up for you,
Can you ask yourself with compassion,
With gentleness,
Is this really true?
Is this mine to carry forever?
Is this a reasonable expectation that I'm holding?
Challenge yourself.
Let yourself sift through the stories and see what's ready to be rewritten.
Flip the narrative.
Take one of your hardest beliefs and give it the inverse,
The opposite.
If the story is something like,
I'll always be alone,
Flip it and share.
I am deeply supported.
I am never truly alone.
Make it your own.
Say your new truth out loud now.
Say it again softly.
Feel it.
Feel it begin to rewire your system.
Let the body feel it as real.
And now with hand on heart,
If you wish,
Stand on your own two feet or sit tall and say your new truth again.
Let your voice be the sound of your freedom.
You are not broken.
You are not lost.
You are brave.
And you're doing a beautiful job holding space for your own healing.
Repeat your powerful statement again.
Not to convince yourself,
But to celebrate what's already true.
