Hi,
This is Ori Krug,
Board-certified dance movement therapist and trauma and relationship expert.
Today,
I would love to guide you through a movement-based meditation on breaking through the anxiety of anxious attachment.
In this experience,
We will gently move through the anxiety that often manifests in relationships and address the vulnerable feelings that hide beneath this anxiety,
Which,
In turn,
Can alleviate the anxiety as a whole in itself.
To begin this meditation,
Find yourself in a position that feels comfortable and supportive to your body right now,
Whether that's sitting,
Standing,
Or lying down.
When you feel settled,
Let's take a deep breath together.
Breathing in and breathing out.
One more time,
Breathing in and breathing out.
I'm going to invite you to close your eyes or lower your gaze and visualize or imagine the anxiety that you feel through anxious attachment being a protective layer over your body.
Whether that's a protective layer that covers your entire body,
Or maybe you visualize a protective layer over your heart or on some other part of your body.
See what comes up for you.
There is no right or wrong.
And I encourage you to go with the first visual that popped up.
As you see your anxiety as a protective layer or shield around your body,
Notice the attributes.
What's the color of this layer?
What's the texture,
The material,
The temperature,
Anything else you notice about this protective layer?
Try to notice all these qualities without judging them,
But just seeing them for what they are.
And as you identify how this layer feels and looks on your body or in your body,
Start to invite movement into this experience.
How does your body organically want to interact with this protective layer?
Really see what your body wants,
Because your mind might try to take over.
Your mind might say,
I want to get rid of this right now.
But your body could be saying,
We're not ready.
So really follow your body,
Even if your mind is telling you something different.
For example,
If you are imagining a protective layer all over your body,
Your body may be curious about what it would feel like to trace this layer with your hands on the outskirts of your entire body.
If you felt a protective layer over your heart,
Your body may naturally want to bring your hands to your heart with firm softness.
Allow your body to lead,
Even if it doesn't make sense to your mind.
And really aim to meet your body where it is at,
Not forcing,
Rushing,
Or pressuring anything to happen with this protective layer that is not part of the organic process.
Connect with this protective layer.
Befriend this protective layer.
Acknowledge it.
Maybe even play with it if that feels appropriate.
And as you are interacting with this protective layer,
You might notice that it begins to change.
The color of it may begin to change.
The texture.
Maybe it went from very thick,
Dense material to more porous material.
Maybe the temperature changed.
Allow these shifts,
If any,
To happen naturally.
And as this protective layer is changing,
What are you noticing underneath it?
What are you feeling inside of your body?
Are there any sensations that are coming up?
It's possible that working through this protective layer brings up sadness,
Grief,
And a deep fear.
And if you don't feel that,
That's also okay.
You might feel something different,
And you can move with that.
But I really want to encourage you that if your protective layer is loosening up or dissolving,
And there are the beginnings of more intense emotions coming through,
To allow that to come through.
Again,
Usually this comes with sadness,
Grief,
And or fear.
Even the act of letting go of this protective layer that you've had for so long requires us to grieve that part of ourselves.
So even if you don't feel it intensely,
Give yourself the space to grieve,
To say goodbye to this protective layer that is changing,
And maybe even leaving,
Dissolving.
And continue to interact and connect with your own body to support yourself through these emotions.
What does your body naturally want to do now that the protective layer has shifted?
How does your body meet yourself where you're at?
This may look as simple as a self-hug,
Or coming down to the floor in a fetal position.
It only makes sense that you would have to support yourself even more as you are letting go of this anxiety and this protective layer.
This creates a space that is more open and vulnerable and raw,
Where before it was protective and offensive.
Allow your body to lead here in taking care of you.
Not fixing,
Not pushing away or numbing or disconnecting from the emotions,
But really being with the emotions and moving with them.
There is no right or wrong.
And if you are doing a movement that doesn't feel good,
Remember that this is your body and you are in command of it.
And you don't have to stick to one movement.
You can change as many times as you need to find something that feels more supportive,
That feels more resonant.
Let yourself explore how you want to be with these emotions and how your body wants to be in this new space where there is more raw,
Vulnerable emotion.
I'm going to leave a minute here for you to continue exploring and being with these emotions.
Whatever you're doing right now,
However you are moving,
Take your time to bring these movements to a gradual,
Slow close.
What does your body really need right now to have closure with this experience?
You may find yourself slowing down your movements to caress yourself,
To hold yourself in some way,
Or to simply come down to the floor and feel even more groundedness beneath you to support your body having just had this experience.
And let's take a deep breath together,
Breathing in and breathing out.
Whenever you are ready,
You may gently open your eyes,
Look around your space,
And make physical contact with yourself,
Letting your body know that you are back in the here and the now.
If this was an intense experience for you,
I encourage you to take even more time to process in a way that is helpful for you,
Whether that's more movement,
Making art,
Or journaling,
Or reaching out to a loved one.
And remember,
While it may not feel great,
This is an incredible place that you are in,
Feeling your feelings.
What we explored in this meditation today coincides with the fourth out of five stages of healing anxious attachment.
If you'd like to explore going through all five stages of healing anxious attachment,
You can visit my Insight Timer profile and go to my courses.
I have a course called Five Stages of Healing Anxious Attachment,
A somatic approach.
I hope to see you in there,
And until next time,
You deserve all the love that you desire.
