Welcome to the Stay Orgo podcast, where we're changing the dialogue around divorce so that no woman ever stays in her marriage out of fear. Get ready to dispel myths, learn life-changing tools, and build a solid foundation in yourself from which to make your decision. And now your host, Mimi for the Joe. All right.
SPEAKER_01So I want you to get started by getting in a comfortable position if you can. And if not, wherever you are, just slowly starting to deepen your breath. Letting yourself relax down into your body. Maybe bringing your awareness down into your legs. Noticing where you're seated, how it feels. Maybe noticing where your hands are resting. Perhaps where your arms are touching your body. Maybe even gently moving your head from side to side. And all the while continuing to deepen your breath. And then gently letting your eyes close. And as you close your eyes and continue to breathe deep, you may notice some initial activation in your body. Almost as if it was already waiting there for you. Just waiting for you to drop out of your head and down into your body. And if this is the case for you, I just want you to notice whatever is coming up. It's neither good nor bad. It just is what it is. And to keep breathing, and to keep noticing whatever is present for you in this moment. Now, sometimes when we've been out of our body for a long time, really up in our head, like we are want to do. Just keep breathing through it. Really allowing yourself to soften down in. And if you'd like, you can even start to sigh on your exhales. So taking a deep breath in and sighing it out. You can do that a few more times. Just really letting yourself be with your body. Now at this point, you may be noticing that maybe things have settled down a little bit more in your body. Maybe your breathing feels a little bit more pleasurable. Maybe you're feeling your muscles starting to relax. If this isn't the case for you, that's okay too. You might be in the middle of feeling something pretty big. And that's okay. That's exactly where I'm about to take you, anyways. So just stay with me. So for those of you that may be feeling calm now at this point, more grounded, settled in your body, I want you to bring to mind something that feels really upsetting at the moment. Maybe something you're struggling with that feels confusing. Just bring that experience to mind. And as you do, notice how your body reacts. It may show up as a tightness in your throat, maybe a kind of spacey open feeling in your head. Or maybe the opposite. Tightness, maybe a throbbing in your temples. You may feel a drop in your stomach. Maybe like there's a heavy weight there. There may be tightness, heaviness in your chest, right around your heart. All of these sensations get to be here. Your body knows how to process all of these. It was built for this very task. It knows exactly how to digest every single one of these sensations. And how you support it in doing that is by just continuing to notice what is happening and breathe through it. Just noticing the subtleties of where that sensation has activated for you. Noticing if it's increasing. Is it growing? Or maybe it's decreasing and shrinking. Maybe it's spreading. Maybe it started in your chest and now it's moved up to your throat. All I want you to do is notice. And when your brain wants to pop back in and pull you up out of the body into its thoughts, maybe with judgments about these sensations being bad or wrong or scary. I just want you to gently deepen your breath and draw your attention back to the sensation in your body with the promise that you are safe. These sensations cannot hurt you. They just want to be witnessed and experienced in your body. So continuing to breathe. Continuing to notice what is activating and moving in your body. Maybe taking a moment to notice how it's changed in the amount of time we've spent from when we first activated it, when we first brought up that memory or that experience for you. And when you're ready, you can play with bringing that initial experience back to the forefront of your mind. Noticing as you think about it again, if the sensation reactivates in your body. And as it reactivates, noticing if it's a different intensity than it was the first time. Or maybe it's in a different location. Maybe feeling a little bit of awe and wonder at what's happening in your body without you even needing to control or force or make it do anything. This is the gift of this beautiful machine of our bodies. They know what to do with emotion when we drop down in and let them actually feel. Movement is another really beautiful gift and tool that we can use, just like the breath, to support our body while it processes the sensations. Now I want you to take a couple breaths in through your nose and out through your mouth. Really just checking in with the different areas of your body. Maybe noticing if there's any openness or lightness now that you've sat with those emotions. And if it still feels like they are very intense, you can also just restart this audio. Understanding that emotion often feels like a full cup. And when we sit with it, it's like we're emptying out part of that cup. And each time you sit and you witness and you allow that sensation, it gets a little bit less the next time around. So knowing if it doesn't feel like you feel that open, kind of washed out, cleared out feeling just yet, can always drop back in for a couple more rounds by repeating this. But if you're feeling that difference in your body, that more open, lighter, I like to think of it as if all of my cells have just gotten a good scrubbing from whatever these sensations were. And with the breath, I've opened up all this space in between them. So now everything feels a little cleaner, a little lighter, a little more open. Just want you to sink into that sensation and really allow yourself to soak that up. Because in this practice, we are retraining your mind to realize that your body knows how to feel and that it is safe to drop down in and allow your body to process what is already there. And when we allow the open, more pleasurable feelings that arise afterwards, it helps our mind to realize: oh, it's safe to feel. My body does know how to digest this. These feelings will not last forever. I can notice, I can experience, and they will move through and change. So breathing that in, maybe even continuing to move your neck, your head, stretching a little, opening your body up. You can even wrap your arms up around your biceps and hug yourself. Maybe even saying aloud, thank you, body. Thank you, body. Continuing to breathe deep. And when you're ready, I want you to take three deep breaths. Enjoying and really savoring each one. And on the third one, you can gently open your eyes, bring yourself back into the room. Start moving gently. Take some more deep breaths. Maybe place your hands on your heart. Just let yourself reorient.