Latest / The Spiritual Shitshow Podcast / Guided Breathwork + Somatic Practice for Triggers, Emotional Regulation & Coming Back to Yourself

Transcript

Guided Breathwork + Somatic Practice for Triggers, Emotional Regulation & Coming Back to Yourself · The Spiritual Shitshow Podcast

• 0:00
  Hello and welcome back to the Spiritual Shit Show.
• 0:02
  This is Julie Nguyen, and I've just recorded a few podcasts on triggering, and I hope you've listened to them.
• 0:09
  And if you're anything like me, I always love a nice guided meditation.
• 0:14
  It helps me to organize my brain.
• 0:17
  It gives me something to follow.
• 0:19
  So this podcast today is a little guidance for what was spoken about in the previous podcasts We're gonna do a little bit of somatic breathwork, meditation, naming the feeling, breathing with it and then meeting its age So when you're ready Find a position that feels supportive for your body You can sit, lie down, lean against a wall There's no correct posture, there's no right way to feel and there's nothing you need to fix in the next few minutes This is not about forcing a breakthrough.
• 1:12
  It's not about making the feeling disappear.
• 1:15
  It's just simply a beautiful practice on how to bring in the energy of presence, inner awareness, and an invitation to meet yourself With a little more honesty, gentleness breath And if at any point this feels too intense, just open your eyes, look around the room, notice your body Return to a normal, easy breath.
• 1:59
  You are in charge here So take a moment to notice the surface beneath you Notice what is holding your body right now The chair, the floor, the bed, the wall behind you And as you're noticing what is holding and supporting your body right now, allow this to be a beautiful signal to your physical body, to the nervous system, to your soul self, that you don't have to hold yourself up by yourself That you indeed are supported Just allow that to land.
• 3:05
  My physical body is supported And then without changing anything just begin to bring an awareness to your breath It's just an awareness to the breath that is already here.
• 3:30
  So we're not trying to change anything Just noticing And then when you're ready take a slow inhale through your nose Then exhale through your mouth Again, inhale through the nose Exhale through the mouth Again, inhale Exhale.
• 4:24
  Now we're gonna do two inhales and one exhale.
• 4:28
  Inhale Exhale Inhale Exhale Inhale Keep going Find stillness And then on a scale of one to ten ten being the biggest trigger and one feeling very manageable, we wanna find something in that four to five range What's something that has been showing up in your life as a fear or a trigger or a sensation that you just can't shake?
• 6:25
  Maybe it's anxiety or grief, a certain type of anger or frustration, a sense of being too much or not enough Maybe you don't even have the language for it yet, and that's okay.
• 6:46
  And the reminder that we just wanna find something gentle and easy to work with here.
• 6:49
  So again, one being something that's very manageable and understood, 10 being something very intense.
• 7:00
  We wanna find something in that four to five frequency And then breathe into it and begin to notice where you feel it in the body and then what does it feel like?
• 7:20
  Does it feel like a grip?
• 7:23
  Does it feel like a tightness?
• 7:29
  And once you can find it in your body Allow yourself to describe it.
• 7:40
  Maybe it's round or it feels very flat.
• 7:45
  It feels rigid or it feels constrictive Feels dense And if you can name it, what is it?
• 8:08
  Oh, sadness or it's tension or it's fear or it's anger disappointment abandonment It could also be I'm not quite sure yet.
• 8:26
  That counts, too But just sit with the sensation of it and then also with your ability to name it I am able to witness the sensation of this anger or abandonment or sadness or fear, whatever it is for you Again, noticing where it lives in your body chest, your throat, your belly And then I want to invite you to make physical contact.
• 9:24
  So wherever it is laying in your body, if it's your chest or your heart or your side body, just place a hand there And we want to remind the body that I am here.
• 9:40
  I am listening And reconnect to the breath Inhale Exhale Inhale.
• 10:03
  Inhale.
• 10:05
  Exhale.
• 10:09
  One more.
• 10:10
  Inhale And then I want you to ask yourself how old is this feeling?
• 10:31
  How old does this feeling feel?
• 10:34
  Does it feel current?
• 10:40
  Does it feel like it belongs to the you that is sitting here today?
• 10:48
  Does it feel younger?
• 10:51
  Does it feel five or eight or 13 or 22?
• 10:58
  And maybe it feels ancient And maybe no age comes along and that's okay How old does this feeling feel?
• 11:29
  And then I want you to access a part of yourself that feels in its knowing feels and its joy or gratitude.
• 11:41
  This part of you that feels strong wise, empowered loving And again continuing to make contact with the part that is feeling the sensation.
• 12:07
  This part of you that you have asked how old does this feel?
• 12:15
  Then we wanna bring the energy of Love, wisdom, compassion And what does the wiser part of you want to say to this part of you that is feeling That you are noticing the sensation of?
• 12:40
  That you have questioned how old does this feel?
• 12:57
  And then just notice any shifts As the sensation softened as it dissipated, as it changed colors Then ask yourself, is there anything else that this sensation needs?
• 13:33
  Then we're gonna gently move away from it all and come back to the breath Inhale Inhale Exhale Inhale Inhale Exhale.
• 14:08
  Again, inhale Inhale Exhale Just noticing how the body feels now Bringing that energy down into the feet Grounding this new energy Giving it all an anchor And then beginning to notice how your body feels now.
• 16:00
  The head, the eyes, the throat, the shoulders, the heart space Chest, the abdominals, the hips, the legs The arms, the palms of the hands, the fingertips Feet, the toes And then when you're ready Begin to feel your entire body glistening with this golden white energy Allowing your auric field to be glistening with this golden white energy Noticing the light inside of you, all around you And then carrying this with you for the rest of your day