Holding Space

13:40

13:40

Holding Space

by Vanessa Vargas

Rated

4.5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

52

In this meditation, you'll explore and honor the full spectrum of your emotions, creating a safe space for self-regulation. Experience a snippet of the powerful practice of Yoga Nidra’s "pair of opposites" to balance your mental and emotional states. Through guided breathwork and reflection, you'll release stuck emotions and cultivate a deep sense of peace and coherence.

Emotional Regulation Yoga Nidra Breathwork Emotional Healing Stress Reduction Neural Pathway Creation Heart Center

Meet your Teacher

Miami, FL, USA

Meet your Teacher

Miami, FL, USA

Transcript

Welcome to day three of the human experience. For today's practice make sure that you are seated comfortably using something to support your lower back. Make any tiny movements and adjustments now so that you can sit still for the duration. When we intentionally carve out time in our day to truly feel the appreciation and awe of all that we have, Even if it's just for a few minutes, We begin to rewire our system. This practice reduces cortisol secretion, Expands the amplitude of alpha waves in the brain. It brings the major organs, The circulatory and digestive systems into coherence while also boosting the immune system. Now let's take a step further and explore how we can begin to self-regulate. Our society, Culture and for many of us our families have taught us that emotions are good to feel only when they are positive. We have an aversion to feeling the so-called heavy ones. Yet these emotions are what make us human. Feeling the full spectrum of emotions is healthy. In order to truly heal ourselves we can't bypass those uncomfortable and less desirable emotions. On the contrary we must allow them to run their course so they can leave our system in a healthy way. When we suppress, Ignore or distract from these heavy emotions they get stuck in our subconscious and in our bodies. And somehow these emotions always find their way out, Whether that's a week, A month or even years later. Any unresolved emotions caused by an experience or trauma are stagnant and stuck energy that will eventually begin to manifest in your body as a disease. Today's session derives from a section from Yoga Nidra, The Pair of Opposites. The pair of opposites is meant to bring peace to the mind and the opposites that affect the mental and emotional bodies. Over time as we rehearse feelings, States and perceptions, We are creating new neural pathways in our brains, Allowing synaptic flows of energy to move along these pathways. In other words, This practice restores the pathway for the emotion to be felt and subsequently released. So the next time you are confronted with a similar emotional experience you have now built a pathway for it to flow through you with more ease. So make sure that you are seated with your spine upright. We will do a couple of rounds of Kapalabhati or breath of fire to help us clear out any debris. Both the inhalations and exhalations will be through your nose. The exhale is made forcefully and quickly by pumping your belly while the inhale is passive. You'll engage the lower belly on the exhalation and hold on the inhale. It will sound like this. Now let's do a practice round. So you're gonna inhale, Then you're gonna release all of the breath out. Then inhale deeply and begin to pump the belly. Now release it all out. Come back to your natural breath. So we will start at a slower speed but the idea is to speed up progressively. So trust yourself as you do so. We'll begin. Take a deep inhalation in, Then release it out. Then inhale and pump the belly. Let it all go. Come back to your natural breath. And then we're gonna start round two. Take a deep inhalation in and then out. In and pump the belly. Let it all go. Come back to the natural breath. We're gonna go one more round. Take a deep inhalation in and then out. And then in again and pump the belly out. Let it all go. Now release your breath and allow it to be effortless. Bring your attention to your heart center. A space of purity, Safety and unconditional love. It is here where you submerge yourself in your infinity. A place where all possibilities exist. The doorway to all potentials. It is here where we play with opposites. I will guide you through opposing emotions for you to feel. Experience one side of the polarity and then feel the opposite side of it. What does it feel like to be at capacity? What does it feel like to be in a shortage? How does it feel to go about in your everyday life feeling that you are maxed out? What arises here? What sensations, Thoughts or other emotions come up when you tap into what it feels like to be in lack? Come back into your heart space and allow the energy here to support you in washing away those feelings and emotions. Now move into the feeling that arises when you are in surplus. What does it feel like to have overflowing energy all around you? What does it feel like to see an oversupply of resources in your life and in the life of those around you? Are there any emotions, Sensations or thoughts that emerge when you feel and breathe in the overflow in your life and the world around you? Let this feeling amplify as far out into your surroundings and release it as you return to your heart center. What does it feel like to be closed off? What does it feel like to walk through life disconnected and disassociated from yourself and those around you? What does it feel like to have your walls up? What sensations, Feelings and thoughts come up when your guard is up and you're always looking over your shoulder? Now let that go and release it as you come back to your heart space. And what does it feel like to be open? How does it feel to be interconnected with all of life? What does it feel like to be in receivership? What kind of environment does this create for you? What sensations, Thoughts or other emotions come up as a result of being fully open and free? Allow these feelings to evaporate and come back to the portal of your heart. How does it feel to be rejected? What's it like to feel like you don't belong? What does it feel like when you are excluded? Notice if there are any feelings, Tones or thoughts that arise with the feeling of being left out. Allow these feelings to dissipate out into space as you land back into the warmth of your heart. What does it feel like to be accepted? How does it feel to belong, To be a part of something? What does it feel like to know that you are fully seen just as you are? Are there any associated feelings, Tones or thoughts that arise along with being accepted? Let this be released and washed away into the space all around you and come back into the sacred portal of your heart. Here, Feel yourself whole. Feel yourself complete, Divine and infinitely loved. Submerge yourself in your own wholeness and enter into a space of pure awareness. Melt away here. Living in the spectrum of polarity is healthy. What we must do is learn how to create safety in the body while experiencing all types of emotions. This is our training as humans to be able to feel a spectrum of emotions and to always come back to our center, To our true essence. To release all judgment around polarities because judgment equals separation. When we balance the polarities, We surrender and embrace into the experience of oneness. Now take a deep inhalation in to bring you back into your body and whenever you are ready, You can begin to move your body and open your eyes back into the room around you. Thank you for joining me today.