Hello there and welcome to your three step interrupt any craving or emotional processing practice.
Through this practice you will move from unconscious processing of looping thoughts into a present moment experience.
The three steps of this process are relaxation,
Validation,
And contemplation.
So as long as you can remember those you can take this practice with you anywhere.
Finding a comfortable seat where you can allow the physical body to relax.
When we start to regulate the breath the nervous system as well begins to regulate and we slow down the heart rate.
The emotions start to find balance.
The first place we start is with the breath.
So before you even close your eyes you can open them a little bit wider to notice the space that you're in.
Notice some of the colors and the textures and as you do that take a deep breath in through your nose and out through your mouth.
And again keeping your eyes open you can look down at the floor take a breath in and open the mouth.
Then focusing on something in the room that brings you joy.
Maybe it's out the window or even as simple as a color.
Taking one more breath in and exhale.
And then from here we'll breathe in and out through the nose.
And you can soften the eyes.
We'll focus on relaxing the entire head.
So starting at the crown of the head and the hair,
The scalp,
Allow that to soften.
The brow and the eyebrows and the temples relax and the breath stays deep.
The back of the head and the space behind the ears relax and soften.
The eyes roll back in the head.
The space underneath the eyes and the cheeks and the nose.
Feel the lips relax and the jawline from the temple all the way to the chin.
Allow the tongue and the teeth to part slightly and relax in the mouth.
Feel your throat relax.
The entire neck.
The tops of your shoulders,
The shoulder blades,
And the entire spine.
Breathe.
Relax.
Feel.
Watch.
And allow.
Bringing the awareness into the physical body and the space around you.
And before we move into our validation,
Taking a moment to tune into any sounds that you hear in your environment.
Notice the space underneath you,
The contact of your body with the place in which you're sitting.
And notice your body in contact with itself,
Maybe the hands together resting on the lap.
And then notice how the emotion that you're feeling feels in your body.
Describe one sensation to yourself.
So we let the emotion be the experience rather than attaching it to the story.
So for example,
Tingling in the throat,
Swelling in the tongue,
Tension in the brow.
And then you invite yourself to open up to the sensation bigger,
Taking a breath in.
I am here to witness you.
It is totally normal to be feeling this way right now.
We have been doing the same process over and over again.
It is okay to feel this way right now.
I am here with you 100%.
I'm not going anywhere.
Taking a deep breath in,
Imagine the inner space becomes like a pool of water.
And opens up to allow this emotion to completely move through you like a wave.
And continue to let yourself know it is okay to feel this way.
And as you do,
Continue to breathe and soften the body so that this emotion can have a beginning,
Middle and end.
I welcome you here.
And if there is any shift in sensation,
Allow that to be present and known.
As you breathe deeper,
The sensations will move and as you allow yourself to become witness to the sensation without the story and the thought looping,
They will pass and change.
And so this is the process of allowing an emotion through validation.
And if you need to stop or pause and continue to breathe and let yourself know,
I am here with you fully.
I am here to experience you until you find some relief,
Until there is a shift of energy.
If it feels appropriate to lie down,
To take some more breaths out through the mouth.
If it feels appropriate to stand up and move around a little bit moving into the joints of the hands,
The fingers,
The shoulders,
The wrists,
The neck.
This can also help the process of moving energy in the body and letting it be what it is without story.
And then from here we move to the contemplation.
Honoring the emotion again we ask,
What is it that you need to tell me?
What emotion is underneath this urge or craving that I'm not allowing myself to feel?
What is it that my body truly needs most right now?
Breathing into this,
If there's any other natural inquiries that bubble up for you,
Allow that to come.
Who would I be right now without this thought?
What can I choose instead?
What is my why for desiring this change?
Can I have my own back?
Is there something else that I need in this moment?
Is there another emotion that I need to feel that I have not been allowing myself to feel?
And then take some time and allow your body to answer.
Don't force or grab onto any answers.
Rather just let the intuition come,
Which may come in the form of an image,
A color,
A memory.
And whatever it is,
Please be with it,
Honor and respect it.
And if there is a sub emotion to this urge,
To this initial emotion,
Validate that as well.
Relax and breathe into that as well.
Relaxation,
Validation,
Contemplation.
Honor yourself for at least a few moments.
Anytime you feel even a slight urge,
Craving or a triggered emotion.
This is how we create change.
This is how we see beyond the conditioned beliefs.
Taking a deep breath in.
You can wiggle your fingers and your toes if you haven't yet moved and come back to your space.
Have an amazing day.
