Hello there,
Dear friend.
I'm so glad you're here.
We're going to take some time together to help you calm down and get to a softer,
More peaceful place so that you can reconnect with your partner when you're ready.
As you know,
When we're in a conflict,
Our brain can get flooded.
And at that point,
The best thing to do is to start calming the nervous system by gifting yourself the medicine of breath,
Time,
Stillness,
And awareness.
Now I invite you to bring your hand onto your heart.
Take a deep inhale through the nose.
Let the whole body expand with breath.
And exhale out the mouth all the way,
Maybe letting out a sigh to relieve the nervous system.
That's it.
Take another deep breath in.
Fill the body with breath.
And exhale out the mouth.
Let it all go,
Maybe letting out a sigh.
And now I invite you to join me on a journey of systematic awareness throughout the body,
Relaxing each body part and surrendering into soft,
Spacious stillness as you calm down and let go.
You might notice your throat as tight in this moment.
Your jaw might be clenched,
Your brow tight.
Your heart rate might be elevated,
And your body temperature might be high.
Take a moment to acknowledge these sensations.
Breathe into them now.
Inhale.
All sensations,
All emotions are welcome here.
Take another deep,
Expansive inhale and a long,
Nourishing exhale,
Watching those sensations arise and release on the breath.
Beautiful.
And wherever you are in this moment,
I invite you to commit to surrendered stillness.
Wherever you are,
If you're standing,
Lying down,
Sitting,
Invite in a full letting go to relieve your nervous system,
To cultivate peace and self-care.
Allow your arms and legs to relax and maybe close the eyes or have a soft gaze.
Now bring your awareness to your feet.
Invite a nice,
Long breath into that space.
Relax,
Inhale,
And exhale,
Watching the feet soften,
The toes release,
The heels expand.
Now breathing into the ankles,
Feeling that space expanding and softening,
Drawing the awareness to the calves,
Feeling the calves release and open on the breath,
Drawing the awareness to the knees,
Softening and releasing,
Bringing the awareness to the thighs,
Letting go,
Opening and surrendering,
Drawing the awareness to the hips,
Releasing and letting go on the breath,
Drawing the awareness to the pelvis,
Softening and releasing,
Noticing the belly gently rising and falling on the breath,
Softening and opening,
Bringing the awareness to the lower back,
Watching that space melting and letting go,
Bringing the awareness to the middle back and the ribs,
Drawing the awareness to the upper back and shoulders,
Opening and letting go with each breath,
Drawing the awareness to the arms,
Extending and releasing,
Letting go,
Noticing the palms softening and opening,
Noticing the fingers letting go and releasing,
Drawing the awareness to the neck,
Feeling the throat and neck softening,
Elongating,
Drawing the awareness to the back of the head,
Letting go,
Drawing the awareness to the forehead and the eyes now,
Melting and letting go,
Noticing the jaw softening and opening,
The throat expanding and softening,
The chest rising and falling on the breath,
The whole torso softening and releasing,
Taking another deep nourishing inhale,
Bringing the awareness to the whole body now,
Breathing in and out,
Breathing in and softening more and more into surrendered stillness.
I invite you to notice any thoughts that arise in this moment.
Allow them to come and go on the breath as you maintain soft stillness in the here and now.
And I invite you to notice any impulses to move or react.
Allow those impulses to come and go on the breath.
Surrendering more and more into committed soft stillness.
That's it.
Take another deep breath in,
Watch the body expand,
And now drawing the awareness to the tip of the nose,
Watching the breath pass in and out here,
And noticing the warming and cooling quality of the breath,
Drawing the mind to this space,
Letting the breath come and go,
And now drawing the awareness to the space between the eyebrows,
Bringing the inner gaze to this space.
This is the space of the pineal gland,
The space of your intuition.
Continue to bring your inner gaze to this space,
Noticing any colors,
Patterns,
Or light that arrive in this space,
And exhale into the seat of your intuition,
Continuing to notice any awareness that arrives on the breath.
Surrendering in stillness,
Staying here now in your present moment awareness as you breathe,
Still,
Continuing to look to the space between the eyebrows as you breathe,
Allowing all sensations to come and go.
Take another full breath in,
And a long exhale out the nose,
Soothing the nervous system more and more.
From here,
Draw your awareness back to the top of the head,
Drawing the awareness to the brow and the eyes,
Noticing the back of the head softening and releasing,
Noticing the neck and shoulders melting,
The arms surrendering,
Drawing the awareness to the upper back,
The middle back,
And lower to the bottom,
The ankles,
The feet,
Noticing the hips,
The belly,
The ribby,
Soft,
Open,
In the here and now,
Deep,
Nourishing inhale,
Long,
Soothing exhale out the nose,
Maybe inviting in a soft smile on the face now,
Keeping the eyes soft and the mouth slightly open,
Inviting in peace,
Replenishment,
Medicine of stillness to permeate every cell,
Surrendering deeper into stillness with each breath,
The bottom surrenders,
The legs grow soft,
The feet sink,
Invite you to bring a little life into your fingers and toes,
Giving the body some movement now.
On the next inhale,
Stretch the arms overhead,
Stretch through the fingers and toes,
Rotate the wrists and the ankles,
And then draw the hands over the heart,
Taking a moment to acknowledge the medicine of stillness you've gifted yourself,
Knowing that you can call on this practice at any time to invite in peace,
Breath,
Love,
And stillness to your body,
Mind,
And spirit.
