intention
intention | meditation | quiet the mind | being the witness | connect to your body | journaling
Setting an intention. An intention is a powerful affirmation. Mindfully approach setting an intention by pushing aside the mindset of “I am going to do” and approach it with the mindset of allowing. When you activate an intention, you are making a claim energetically that you have a strong desire towards a purpose and are allowing an unfolding to come into the light. It is important to begin every workshop with a conscious intention and a compassionate mindset towards peeling any resistance you might have towards being vulnerable. A beautiful journey welcoming surrender to yourself, physical body, higher being and to source.
Say out loud or write in your notebook what your intentions are in regards to vulnerability. Your intentions can be related to a situation, dream, fear, childhood trauma, one or more people in your life or even one relating personally with yourself.
examples:
“I intent to lovingly encourage myself to be more vulnerable and let others in, because I would like to feel more deeply without fear”
“I intent to start fully living my life without letting vulnerability limit my potential”
“When I got my heart broken, I shut down. I no longer want to live this way and would like to be vulnerable again”
“I have such a rigid resistance toward being vulnerable that I find myself continuously self sabotaging by pushing people away. My intention is to break this habit and unlearn my pattern”
“I am no longer allowing my fear of singing hold me back from doing what I love most which is singing, just because someone from my past shamed me”
“I am no longer going to listen to my father’s voice telling me that being vulnerable is not what real men do”
“I am ready to embrace my vulnerable self and let my life unfold without anymore blocks”
“I would like to no longer live in regrets, because I constantly hold myself back due to being fearful to show who I am”
You will now begin an 11 minute ENTRY meditation to quiet your mind. Remember your mind is not your friend. The goal is to clear your mind, be in the now and allow yourself to connect to your body. Meditation starts by being separate from the mind, being the witness, observer; without any judgment. This is the key component to meditation. When are in observation mode, you will witness your mind slowly become empty and your whole being will be a bright flame of awakening.
In this safe and sacred space of silence.
Take three big breaths. Each inhale should be the same counts as each exhale.
Let go of any tension that resides in your body and clear the path inside your chakras.
Feel as though you are channeling vital energy within your body. And if you are familiar with chakras then you can channel your kundalini energy in the same way through your body. Chakras are the main energy centers of the body. When all of the chakras are open and activated you are channeling free flowing positive energy. These spiritual energy points are located in seven different areas of the spinal column, and all of the seven chakras are connected to specific organs and glands within the body. Perhaps you might of heard people mention the phrase “unblock” your chakras, which refers to the idea that when all of your chakras are open, energy can run through them freely, and harmony exists between the physical body, mind and spirit. Your kundalini is the power and energy of the universe that resides within each one of us. This sacred energy sits at at the base of the spine and will lie dormant unless you make it active causing a coiling affect upward. Connecting to your body is a transformative act and a powerful one. The practice of intuitively and attentively listening to your body is something most of us rarely do. However, our physical bodies are like truth tellers, they usually hold the deepest hidden truths of our lives. In this moment and when you enter the meditation, ask yourself how you are feeling? Is there a heaviness and tension weighing you down? Which muscles of yours are fatigued or tight? Is your mind always taking over and depleting your vibrancy? Do you feel dull or numb? Do you feel connected? Or do you usually have tremendous high energy to overcompensate in order to hide your real feelings? These are all very important questions to bring to your awareness. The harsh truth is most of us are emotionally cluttered inside and it takes a level of determination and willingness to excavate these long held attachments and fearful habits from ourselves.
Press play
You are now in a deeper state of relaxation. Connect to your body. Allow all of your body sensations to speak and listen to them. Your body is a sacred space with subtle wisdom and constantly giving you clues to your emotional, physical and mental state. Your body, mind and consciousness is energy operating on three different wavelengths. When all three energies come together in harmonious balance, you exist as a whole healthy being. Continue to be a witness without evaluating yourself and stay open. Feel free to take a of sip of water or tea and settle into this moment. Use this time to reflect, as to why you are resistant towards the act of being vulnerable. Do you feel reservation, fear or a sense of shame when being confronted with the notion of being vulnerable and where do these feelings come from? What are some distancing mechanism in which you create for yourself in regards vulnerability? How does it make you expressing vulnerable emotions make you feel? Who or what has triggered your ability to be vulnerable? Are you able to be access vulnerability only to a certain degree? Is no one allowed into your secret vulnerable garden and not even you? Tune in within to find your answers by feeling them first, recognize the sensations in your body and then approach the rest by connecting to what you discovered during meditation; all while being a detached witness lovingly watching yourself.
examples:
Is your body feeling sensitive emotions in your heart due to a vulnerable memory
Do you feel a deep sense of anger upon recognizing a trauma which cause you to disconnect to your true self?
In your childhood, did your parents diminish your self worth by telling you to toughen up when you expressed vulnerability?
Did you uncover a feeling of disappointment with a self betrayal by shutting down and now have regrets?
Is there tightness in your jaw or difficulty breathing when you recalled a person you loved hurt you when being vulnerable?
When you got your heart broken in a relationship, did this incident cause you to retreat and become distant towards new lovers as a protective mechanism?
Please take your notebook, begin writing down what you uncovered and allow yourself to release them into words with fluidity. Journaling can provide you with insight in your thoughts and discoveries as well as assist you in cultivating deeper understating of your feelings and spiritual connection. List everything related to vulnerability that you have discovered without judging yourself. There is no right or wrong, allow the general flow of the words in motion guide you. Spill yourself onto the page. Give yourself the permission to be free and effortless with your writing, allow sporadic sentences, random words, collages of thoughts or drawings. Express all of your emotions and get out of your own way. If you feel stuck and words don’t come easily, honor that and sit in your quiet space until you are ready. When you have completed the writing portion, be with yourself, observe what is coming up and welcome any discomforts. Own them, honor them and be fully in love with all you are experiencing. Compassionate encouragement is an important component when you are doing deep inner work and unveiling your shadows. Your shadow self is the parts within you, which feels unworthy, embarrassed, despicable and afraid to admit flaws. It is crucial for you to identify your shadows and make peace with it so you don’t project negative aspects of yourself onto others. By owning your shadows you are actually allowing them to dissipate, because this act creates authenticity. Acknowledging your vulnerability and shadows is an important first step.
Take a moment to read what you wrote in your notebook. Now you have a glimpse into your relationship with vulnerability. Take this in and be in acceptance. You created a safe space for yourself and set clear intentions. Upon entering a deeper state of meditative relaxation, you became a witness without judgments and connected to your body. Celebrate and acknowledge your accomplishments as you have taken steps to further understand yourself. With a clearer understanding of your blocks, you now can move forward and heal them. Spend the next day being mindful of what you wrote down, reflect on it and surrender to what is coming up. It is crucial that you honor all the shades of colors in your emotions. Wonderful work, you have completed day one.