Dear one,
Wherever you are,
In any parts of the globe,
In a war zone,
Sheltering underground,
Or frozen in fear,
I want you to know something.
I've been there.
I've been where you are,
Hiding from missiles,
Unsure if I'd make it out alive.
I remember that trembling fear way too well,
But I'm here now.
And if you're hearing this,
I'm here with you,
Ready to guide you through this powerful somatic practice that I created for you,
That is deeply healing,
Based on trauma-informed techniques.
So let's get through this together.
We're going to bring the fear to the surface.
Label this fear.
I want you to give it a name,
Whatever it is,
Missiles,
War,
Chaos,
And even death.
Name it to tame it.
And after you've labeled this fear,
We're going to face it head on.
I'm going to invite you to inhale from the soles of the feet to the crown of the head.
And as you hold the breath at the top,
You're going to tense every single muscle in your body.
Flex your feet,
Your calves,
Your thighs,
Hug the belly in,
Make a fist with your hands,
Tighten your chest,
Scrunch your face,
Your lips,
Your jaw.
Of course,
In a manageable way,
Never overdoing it.
And then you're going to exhale it all out.
You're going to bring this fear to the surface and you're going to name it,
You're going to give it a name and you're going to say to it,
I'm not afraid of you.
And you're going to squeeze it out of your body.
You are heightening your state of awareness and presence to squeeze it out of your body.
So go ahead and find a comfortable lying down position.
And if you don't have a place to lie down,
You can simply have a seat or any posture that is available to you at this moment will do.
Close your eyes.
And let's just begin to warm up the lungs.
Take an inhale through the nose.
Fill the lungs with breath,
With prana,
With life force.
Open your mouth and exhale it all the way out.
Inhale through the nose,
All the way to the bottom of your lungs.
The lungs expand,
They inflate like a balloon.
Opening the mouth and exhaling all the way,
Emptying the breath.
One more time,
Inhale all the way.
Maybe this time you take in a little bit more,
Increasing your lungs capacity to receive more breath.
Then open the mouth and empty it all out.
Now remember the name that you gave this fear.
And take an inhale through the nose from the soles of the feet,
Throughout the body,
All the way upward towards the crown of the head.
Fill the whole body with breath and hold.
Now tense all the muscles in your body,
Your feet,
Your ankle,
Tighten your calves,
Squeeze your thighs,
Draw the belly in,
Make a fist with your hand,
Tense your arms,
Your shoulders,
Your chest,
Your jaws,
Scrunch your face,
Hold all that tension,
Feel it fully.
Let it rise to the surface.
I am not afraid of you.
Say it.
Now open your mouth and exhale,
Maybe stick your tongue out,
A lion's breath.
Let it all go.
Allow your body to soften and just feel a wave of warmth and gentleness wash over you.
Let that fear,
The name you gave it,
Slide out of your body.
Now we're going to do it again two more times.
Full breath in from the soles of the feet,
All the way up the body through the crown of the head.
Feel your whole body.
Hold when you're ready and tense every single muscle in your body,
Your feet,
Your hands,
Your chest,
Your face.
Bring it to the surface.
Hold that tension.
Say it.
Say it silently or out loud and then open your mouth and exhale,
Wash it,
Cleanse it out.
Soften.
Relax.
One more time.
This is your last round.
Big inhale through the nose from the soles of the feet to the crown of the head and hold.
Tense everything.
Bring it to the surface.
Feel it in your skin.
Name it.
Say it.
I'm not afraid of you.
And open your mouth and exhale.
Feel the space that you created.
Soften.
Open.
Rest in safety.
You are safe,
Dear one.
Safe in the world no matter what is happening around you.
You are bigger than all of it.
There is so much more to you.
Now,
Let's begin to use the breath to regulate the nervous system and recalibrate.
Softly inhale through your nose and softly exhale through your nose.
Ujjayi breathing in through the nose,
Out through the nose.
Just smooth and gentle.
Inhale and exhale.
Now we're going to begin to count the breath and progressively extend the exhales.
Make this gentle.
So light.
Through the nose,
Inhale 4,
3,
2,
1.
Out the nose,
Exhale 4,
3,
2,
1.
It's soft.
Inhale 4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Soft inhale 4,
3,
2,
1.
Smooth exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
We stay in 8.
Inhale 4,
3,
2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
On your own,
Keep going.
Keep that flow.
Extended exhales.
Inhaling for 4.
Exhaling for 8.
Smooth and steady.
So light.
And now we're going to add to this breath.
So as you inhale for 4 and exhale for 8,
I want you to visualize a white light entering your body from the soles of your feet.
And through these channels,
These nadis,
Through the backs of your legs,
This light moves upward.
And those two lines meet together at the base of your spine.
And it becomes one channel.
It unites and moves up through every vertebra of your spine,
Through the back of the neck,
All the way up to the crown of the head.
And when you exhale,
The light moves down from the crown through the spine.
And then it becomes two lines and they move down through each leg,
Down to the ankles,
To the heels,
The soles of the feet.
Inhaling light from the feet up to the crown.
And exhaling from the crown all the way down to the feet.
Inhaling for 4.
Exhaling for 8.
The inhale nourishes you with this healing light.
And the exhale is cleansing.
It flushes out any fear from your body.
Creating room for more light to flow in.
And I'm going to leave you to it on your own.
Inhale and exhale this light up and down those channels in the back of your body.
And now gently release the breath.
Trust that the light has filled your body and that you have received the healing that you uniquely need in this very moment.
And at any time you feel fear,
Return to this meditation,
Allowing your breath to become your home.
Let it remind you that even in the middle of destruction,
Wars and fear,
There is something inside of you that cannot be destroyed.
There is so much more to you.
And that you are not alone.
You are not forgotten.
You are made out of love.
And you are loved exactly the way you are,
Wherever you are in the world.
And that I'm always here for you.
Sending you love and light.
May you be healthy.
May you be happy.
May you be at peace.
