Meditation.
Envision yourself walking through a place in nature.
It could be a forest,
A beach,
A favorite park,
Anywhere that calls to you.
Allow yourself to feel the temperature of the air and be present with the ground beneath your feet.
As you continue to walk through the space,
You find a comfortable place to sit.
Feel as Mother Earth holds and cradles you in this space.
Allow yourself to relax fully.
Allow your body to be at ease.
I invite you to bring to mind one of the identities you hold.
Allow whichever identity that comes to mind first be the one you sit with.
Feel into where it shows up in your body.
Notice any subtle shifts in your being.
Is there any tightness that arrives?
Or are there parts of you that feel more open?
If you find more openness when you bring this identity to mind,
Be with that.
And feel into what parts of you feel more expansive.
If there is discomfort,
Allow it to be present.
Allow it to be felt fully.
Bring your attention to those spaces of discomfort so they can feel seen and acknowledged.
Be present with the sensations that arrive.
When you feel ready,
Gently let that identity fade into your consciousness and return to a neutral place.
I invite you to bring to mind another of the identities that you hold.
Let whichever identity arises be the one that you choose to sit with.
Feel into where this identity shows up in the body.
Is it in your chest,
Your throat,
Stomach?
Just allow any sensations that arise to be present.
And allow yourself to be present with them.
Notice any subtle shifts in your body.
Paying attention to any tightness,
Any spaces where you feel constriction.
Also take note of any spaces where you feel expansive.
Just allow yourself to be present,
To see these emotions without judgment.
Just allowing these emotions,
Sensations and feelings to be seen.
Remembering to connect with your breath as you experience and move these sensations through your body.
Letting your breath be a guide,
A compass.
As you feel ready,
You can gently let this identity fade into your consciousness and return to a neutral space.
I invite you to bring to mind another of the identities you hold.
As you let this identity arise,
I invite you to tune in to any sensations through the body.
Feeling into your heartbeat.
The speed and depth of your breath.
Just allowing yourself to be present.
Present with what arises,
Any sensations or shifts you feel.
Just allow yourself to see them without judgment.
Allowing yourself to acknowledge them without fear.
Remembering to breathe into these spaces of discomfort.
Allowing your breath to be a tool.
To move these sensations through your body.
If you feel any discomfort that arises,
I invite you to use your breath as a way to clear these emotions.
To clear these sensations.
And allowing them to feel seen.
Knowing there is no judgment for what you experience.
Only acknowledgement of all that is.
As you feel ready,
Gently let that identity fade into your consciousness and return to a neutral place.
As you feel ready,
You can offer thanks to the space and nature for holding you in this space.
Knowing you can return here at any time and repeat this exercise as many times as you would like.
As you feel ready,
You can begin to make your way back into your body by wiggling your fingers and toes.
And as you feel ready,
You can gently open your eyes.
