Hi,
I'm Miriam Amavi and now we're going to do a little somatic practice to hold ourselves through a difficult moment,
Whether that is that you feel sadness or overwhelm or you feel hopeless or really lonely.
No matter what you feel,
If there is a lot of emotions coming up,
We just want to contain them and hold ourselves through them.
Because sometimes that's the best medicine we can give ourselves rather than try to distract us or make it go away.
Because whatever is inside you that wants to be known needs to be known.
Because if we don't listen to what is happening within ourselves,
If we always push it away,
It will become louder and louder and will be even more uncomfortable.
And we need to let it through to get it out.
So the only thing that you need is a comfortable place to sit,
Somewhere where you feel safe and comfortable.
And if you have it,
I highly recommend having a pillow nearby.
So.
.
.
We're going to just start with finding a comfortable place where you can sit.
And just starting to rock from side to side.
If you do not feel safe rocking like this,
You can also just sit still or sit in a way that feels good.
And there's a couple options here you can either hold a pillow and hug a pillow like this and just See whether you want to rock side to side and just hold it like this.
Because this is a really great way to contain yourself,
To give your nervous system a sense of containment,
A sense of being held,
A sense of safety.
If you have a couch pillow behind you where you can lean on,
That's even better.
And just,
You know,
You can also get a blanket and put it around you and just hold yourself like this.
Because when we have big emotions,
They tend to spill out and that feels really out of control.
And so with this hugging the pillow,
Or if you don't have a pillow,
You can just hug yourself.
We're bringing all of this in when giving it a space where it can happen within a container.
So I invite you to just arrive here,
Hold your pillow if you have one.
And perhaps tilt your head towards your heart.
Allow yourself to be in this moment.
Acknowledge that this is a moment of suffering and that all humans go through that.
And just gently rock from side to side or just hold yourself.
And any emotion that you have.
Name it.
They feel sad.
I feel lonely,
I feel Out of control.
I feel hopeless.
There can be multiple emotions at once.
You don't need to find each little emotion that you have.
Just generally name whatever is there.
And then you can notice what that emotion feels like in your body.
Perhaps there is a tension or a heaviness.
You're burning.
Clenching.
And just acknowledge that.
We don't want to make it go away.
This is just an expression of your body that needs some comfort.
You can acknowledge to yourself that you are experiencing something that is really difficult.
You don't need to feel okay right now.
This is completely valid to feel.
You're not overreacting.
This is so understandable.
Of course you would feel like this.
And it's allowed.
You are allowed.
Notice what it feels like to hold yourself like this.
Perhaps there is this really,
Really small whisper of thankfulness to come home to yourself like this.
Perhaps there is also just a spare,
And that's okay.
I'm here with you You're safe.
And allow yourself to just be human for this moment.
You don't need to arrive somewhere.
You don't need to fix anything.
Just allow yourself to feel.
Allow your emotions to flow through you.
If there is tears showing up,
That's okay.
Just allow them.
And you can either keep on just holding yourself like this or rocking or you can start doing some intuitive movements.
Let these emotions just.
.
.
Carry you and move through you that the emotions kind of guide your movements you can Put your cushion away and just start kind of just listening to the music.
Just intuitively move in a way that your emotions want you to move.
These can be really small movements or big movements.
That's okay.
There's emotions coming through.
Just let them be there.
Let them out.
You can even get up if you like.
Move yourself.
Standing.
You can also just hold yourself,
Continue to hold yourself here.
You can also feel nice as to hold your face like this.
Give yourself the gentleness that you deserve.
If you want to take your pillow again,
You can do so if you haven't already.
And once again holding yourself like this.
Perhaps want to turn your head to your heart,
Maybe hold your heart.
Holding yourself in this moment,
Noticing.
How these intuitive movements felt,
How the emotion felt.
How it feels now.
And give yourself this compassion that you deserve,
Perhaps.
With the words like,
I'm here.
It's okay to feel like this.
And this too will pass.
And I hear you.
I see you.
I'm here with you.
And I love you.
Notice what it feels like to receive that sense of kindness.
And you can slowly open your eyes if not already and look around the room.
See the colors.
Different shades.
And arrive back here in this moment.
And you can always come back to this practice when you need a little support.
And if you want to go deeper into nervous system work,
You can always check out my profile here on Inside Timer.
I have a lot of other somatic meditations and videos and courses on here.
And please leave a review if you like this one and if you have any questions or if you have any.
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Wishes for practices,
Then put them in the review as well.
And see you next time.
I'm Miriam Amavi.
Have a wonderful day.
Bye.
