Somatic discovery session for anxiety and emotional integration.

Hello everyone, welcome. There's a lot of things I want to share in this session, and I'm doing this session in English because I want any English speaker that it's out of the context of what is happening. Now in my country, Venezuela, um, kind of understand. And the only support that I'm asking today is you to send your energy and your love, um, and a little bit of like connection with everyone around there that is struggling and that having, that is having some type of problem in their life or facing something that might be feel really heavy for the body. I think despite of what you're coming from and what you do with your life right now, sometimes we ask ourselves, what is the best way to actually help others and help ourselves help them? And I think emotional regulation and also develop different tools and things for you to be balanced in times that are so hard, it's so important. Today we also have Mercury is retrograding in Leo, and it's a lot of fire energy, and it's a lot of like things changing, and it's a lot of shedding season. So I think I want to go and do this session bringing that intention forward. And I, and I think I want to share a couple of thoughts that I've been thinking about. How your memories fill in your body. And I think this is the most important thing right now because as someone that has to left and flew, I had to get out of Venezuela not because I wanted, I have to left, sorry, I have to leave Venezuela because I needed to. Wait a second, this is New York. It doesn't matter how much I try to have like a peaceful day so I can record these sessions. It's always there. Um, and this is interesting because it's also part of the process of understanding that sometimes we're going to have days where we're going to feel like it, but there are other days that we're really going to feel overwhelmed by the situation and what's happening. I think there's a lot of things happening in the world right now. We have two wars, uh, Ukraine and Russia, Palestine, Israel. We have almost a civil war in Venezuela. And we have a dictatorship just like literally killing people and creating torture, like rooms, like Hitler and the Nazis. And I know this is maybe a very heavy topic and maybe this is not the reason why you're here, but I think what's happening in the world, it's a reflection of how the world is running on an energetic and spiritual level. And it's very important to detach from that flow of hatred and war and violence and It's a very heavy energy. And I think it will be very beneficial for us to understand that in that whole reality, we have a role. We have, um, responsibility and needs to be okay with ourself and understand our emotions and understand how our memories and how our emotions help us to be part of the solution or part of the problem. I do believe pain, grief, hatred is one of the biggest, uh, I mean, they are one of the biggest sickness in the world, spiritually and energetically speaking, and they have vibration that, uh, at a very low level. So I want you to like today bring that. How does your memories feel in your body? If you are an immigrant, if you have to flee out of your country, if you're living in another place right now, it's very important to reconnect with those roots, to reconnect with that sense of belonging to our body and belonging to ourselves from a place of like really understanding that this is the best we have right now, that sending our energy from a place of balance and equanimity is the best way we can support and we can stay strong to really have faith, to really believe that a change is coming in any of the changes, like in any context you are thinking about today. The intention for today is Um, balance, alignment, and it comes from a place of understanding pain in our body, the lack of presence and the lack of awareness, and also how to be our best companion when we're going through something hard in our life. I know I set up a context when I started this session, but we can think about anything else because I want this session to be useful for anyone that is out there dealing with whatever you're dealing with right now. We're going to have a little bit of breathwork or pranayama, as we know. If there are any yogis here or anyone that, like, it's doing like wellness coaching or anyone that it's in the spiritual field, I want us to take a second and initiate the somatic circle with a lot of breathwork. And this is my best way of starting the session because I think we can feel the intention in our bodies. Remember that even if you want to not use this intention, you are free to use any intention you might think it might be helpful for you. So feel free to really bring anything to the table and work with that. With that said, we're going to start with yogi breathing awareness. And like I said, we started with an intention, Oṣaṅkālpa. And the best way of doing this is sitting straight. I'm going to Go a little bit back here. So I want you to be able to see me. You can sit on a chair or you can sit on the floor with your legs crossed. I'm going to do it here real quick. Bring the microphone a little bit further. Amazing. And with this said, we have this background music that I love. I already put like sage and Palo Santo around the room.

If you have sage or Palo Santo before you start any sessions.

It's wonderful because it, it really helps you to clean the aura and kind of like feel more relaxed. And when you're doing deep inhalations and exhalations, like, allow your nervous system to find that calm within. So with this said, I want you to repeat this out loud, and this is going to be our sankalpa, our intention. There is openness and grounding sensations Energy flows through my body right now, and I am safe. My body is safe. So let's move it. There is openness and grounding sensations. Energy flows through my body right now, and I am safe. My body is safe. So let's move right now. My mind is here. My body is grounded. I am real, and I accept my reality to create another one. My mind is here. My body is grounded. I am real, and I accept my reality to create another one. Inhale deeply. Close your eyes. Exhale through your nose. Inhale deeply. Exhale through your nose. I want you to feel sensations in your body. Keep breathing while I talk. You're going to visualize that your body is in a safe place right now. Where would you be right now? Would be in a forest, on a beach, on a river? Would you be in a house in front of a lake? What will feel safe for you right now? I want you to stay with your eyes closed, with your shoulders relaxed, and just travel to this place that it's inside your body. Every time you inhale, you're going to try to expand your rib cage, and you're going to imagine how your belly is expanding. Filling with air. Exhale, let the air come out. Now I want you to place one hand in your womb or abdominal area, lower abdominal area, and one in your chest. I want you to inhale deeply.

Exhale.

Inhale deeply.

Inhale softly.

Exhale.

I am most in the scene. I am present. I feel the warmth in my body.

When the day was warm, I feel the sun touching my face.

I feel the water in my feet. I feel the breeze in my hair. And forgive me, I feel the softness in my heart. My body Is a house. Take a deep breath.

Keep breathing.

Keep inhaling deeply through your nose and exhaling through your mouth. Ah, and you're going to let any sound come out of your body. Inhale again. I'm here to stay in this place. And now you're going to visualize your body floating in a river. You feel how your body is relaxed, how your back is relaxed, how your upper body is relaxed. And feel all that tension releasing from your body while you take deep inhalation. Now you're gonna hold 1, 2, 3, 4.

Exhale.

We travel to the Vase Breathwork, to the Vase Technique. This is a very Asian technique when you're gonna inhale and you're gonna imagine you have a balloon in your belly area that's gonna Expand, expand, expand. And then when you exhale, it's going to release all the air. That's it. Inhale deeply through your nose.

Hold.

Exhale. Let the air come out through your mouth. Inhale deeply through your nose. Exhale through your mouth. Inhale through your nose.

Hold.

Exhale through your mouth. Gently come back to your natural breath, feeling how the body relaxes. And now I want you to feel how this visualization or this memory of a happy place feels in your body. What part of your body feels strained or stressed or painful? I want you to identify this pain in this part of your chest. Might be— yep, that's it. It might be in your chest, in your belly where the solar plexus is. Maybe you have some discomfort in your pelvic area. In your back, in your lower back, upper back, in the sole of your feet, in your thighs, side of your glutes, in your hands, your shoulders, your arms, your neck, your face. I want you to bring awareness to each part of the body and keep inhaling and exhaling. I want you to think about everyone right now, every little person that is not here with you that is going through a hard time. It's important to understand that if the other is happy, loved and safe. Therefore, we might feel like that too. If you believe that we are all connected, then you believe in humanity as one system, that it's interconnected, and it works because we're able to feel loved, safe, expansive. So I want you today for you to bring that intention into your body. Make that intention feel safe. I want you to expand your heart and the love in your heart center and send all your energy and love to anyone that is struggling right now. Inhale deeply. Um, really through your mouth. Now, this— let's do a little bit of emotional freedom.

Therapy.

So in order to do that, I want you to take a deep breath through your nose. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. We're going to start with our hand, the right hand, the left hand, sorry, and the right hand. These 4 fingers are going to press the side of our hand, pulsing in, and we're gonna bring that thing that we think is bothering us or it's hurting us. So this is what we're gonna do. For those who don't know, that EFT tapping, focusing on tapping the 12 meridian points of the body to release symptoms of negative experience and emotion. There are areas in the body where energy flows through disease or sickness. So we're gonna press, we're gonna put a little bit of pressure in those points. So we're gonna send signals to the parts of the brain that control stress responses. The first thing we're gonna do while we press in and prepare our body is think about a problem that you have right now in your life. A fear, a big fear that is in your chest, in your heart, in any part of your body that felt engaged when we were doing the visualization. And I want you to rate it from 0 to 10. How bad is this pain, this fear? For example, even though, even though I have this fear, I deeply and completely accept myself. If you're going through a heartbreak, if you're going through a sickness, if you're going through what I'm going in Venezuela like a, like a crisis or a war or repression or hatred. I want you to bring that and put it in words and rate it from 0 to 10. For me, what's happening in Venezuela right now, plus a heartbreak that I'm having from a past relationship that just ended, it's very present in my heart. So I'm going to bring that. So now I'm going to start tapping faster, releasing your shoulders, opening your chest, inhaling. Even though I am scared for people getting trapped in Venezuela and killed, I completely keep the calm and send my energy to my country. Even though I'm sad because I broke up with someone I love, I completely and entirely accept what it is, and I accept myself. Even though I'm afraid of being alone, I completely and entirely accept myself. Even though I feel lost, I completely and entirely understand that I am everything I need. Keep pressing, bring your intention into the table, and repeat it while you're pressing into your hand. Great. Next one, we're gonna do, uh, in the eyebrow. So the eyebrow, in the end of the eyebrow, when this part of the head is next to our, our eyes, we're gonna press with both fingers, middle finger and index finger. And we're gonna press. Inhale deeply. Even though I am afraid of not seeing my family anymore, I completely and entirely understand the time is perfect. Even though I miss my ex with all my heart, I completely and entirely accept the breakup was the best we could do for both of us. Even though I feel a lot of anxiety in my heart because I'm afraid of being alone, I completely and entirely understand that I am everything I need. The next one, it's going to be under the eye. So we're going to press under the eye, inhale deeply, index and middle finger again. Even though my life is very uncertain at the moment, I completely and certainly trust the universe. Even though I feel lost, I completely and entirely follow my intuition and my destiny. Now the chin, gonna press both, rowan. Even though I feel a lot of pain in my heart because of the heartbreak. I completely and entirely understand that I can heal at the right moment. Even though I feel sad because that person is no longer in my life, I completely and entirely accept that I love them with the best ways and tools I had. Press a little bit harder. Sending those signals to our brain to release energy in our face. Collarbones in this area, the full hands, press it. Inhale deeply. Even though I feel pain in my heart because I'm no longer in a relationship with this magical person. I completely and entirely accept what is. Even though I'm not in my country to fight for freedom, I am there with my heart and my energy. I am present. I trust. And now the armpit with your index and middle finger or 4 fingers. I press. Even though I am not with my family, I completely and entirely send my energy and my presence and my love. Release. Move your hands a little bit, shake them. Close your eyes. The sadness I feel is that I cannot be in my country right now. The sadness I feel is because I have to let that person go. The sadness I feel is because I haven't understand that I'm everything I need. The sadness I feel can leave out of my body right now. Inhale deeply and exhale. Amazing. Now we are going to close the session with a little bit of somatic shaking and somatic dance. So The way it works, we're going to do bounce, shake, and floor work, which means we're going to do a whole rounded and short session for to release that problem. So we now probably do feel a little bit of like different sensations in your body because of the EFT. And now what I want to do is we're going to go through the vortex. We're going to go to the embodiment process by, um, bringing that limiting belief, whatever it is, and understanding the energy, but also allowing it to leave out of our body through breath, through movement, and through an embodiment process of shaking and bouncing. And it's just a flow of motion. Okay. Um, in order to do that, I am going to change the setup and I'm gonna, so I have to stand up so you can see what I do. So I'm gonna do that right now. I know this is like a very improvised video, but this was a live session, and in my live session, I always move things around so people can just like see better and listen to the music better. It's gonna be a short flow of work movement and shaking. So I want you to leave me in the comments. I know my camera is not the best. I think I'm gonna start recording with my phone too. But I want you to leave in the comments if you felt something specific. What is that limiting belief that was with you at this moment? What was that pain, that fear, that emotion that you think are blocking you in some ways? I think that's going to be good. I'm going to put the camera a little bit further so I have more space. I think that's great. Okay. And I'm going to close the session with a mudra. I'm going to explain later what a mudra is. Okay, so I don't want the music to be too loud, like I said. I'm just gonna play some sounds. And I hope you can listen to me properly. We're gonna start doing a little bit of flow work. Let me just fix the camera here. I have a bunch of shit. There you go. Okay, and this is good. So what we're going to do— yeah, I think this is good. What we're going to do is we're gonna release our shoulders, relax our back. Get our feet looking parallel to each other, and we're going to move the legs from one side to the other while we take a deep breath. And now we're going to open our hips and do a little bit of butterfly motions. It's going to help us release any tension in our hips. There's a lot of trauma and stress in this part of the body. So we really want to release and open space for groundingness and exploration. Now I want you to sit, seated bone, like in your, your buttock area, your buttock area, sorry. You can open a little bit so you can feel that background. And then inhale, move to the side, expanding and bringing your arm up, up. I want you to stretch the side of your body. Exhale, come back. Move to the other side. Now I want you to move your neck, rolling your neck. In circles on your inhale and exhale. And that's, that's to the other side.

You shake your hands a little bit.

And now stretch your legs and also shake them. Also the sole of your feet. I want you to shake your body while you take a deep inhalation. Exhalation. Now shake your arms.

Amazing.

Now what I want you to do, I want you to stand up and we're gonna dance a couple of songs. Doing some shaking and grounding movement.

Sorry.

I definitely need a new setup.

Okay.

You can definitely not see me there. So what I'm gonna do is I'm gonna move the camera so you can see me entirely. I'm so sorry.

I did have—

I have been changing a lot of stuff in my place and it's been a total mess. I don't know why the camera— this is a mess. I don't know why the camera is not working. Yeah, there's a problem with the camera. Wait a second, guys. There you go.

Okay.

That's perfect.

Okay.

A little bit more upwards. Okay, I think that's— I think that's perfect. Finally, I'm so sorry.

Okay.

Please, I just want you to start moving your body in a relaxed position. So we're gonna start bouncing your body when you take an inhalation. Now just wave your hands forward and backward. But you bend your knees.

Let the wilderness in. Grow a forest for a heart.

Inhale deeply.

Get your arms—

make your very blood a salad of pine and open sky.

Exhale.

Be the air that birds come to sing in.

Open your legs.

The water that even rivers seek.

Relaxing and stretching. You're gonna explore with your arms. Open your arms in circles, slow motion. Inhale and exhale.

Slowly. Inhale.

Bring them in. And now release your body. Okay, this was a gentle flow for openness. Now we're going to release a little bit of anger in the body. So now I want you to ground your feet harder and connect with the root chakra located in the base of your spine. It's called a red. You can open your hands and I want you to visualize that you're feeling the energy from your feet to your hands.

Close your eyes, take a deep breath. And I want you to travel to wherever you want to be right now. Your body stay in your way. It never has really. That means your feet on the ground. Your name. Punch, punch, punch.

Now open, open, open. Circles with your knees.

Come on, now. One side to the other. When you need to like open heart, in your abdominal area, in your belly, solar plexus, you can spread a circle with your hands, place it in your tummy. Inhale deeply. Say to your body, say to your body, whatever you want to say, let it say. Release your body, release your neck, release your jaw. Let it flow. Open your mouth. Very tall. Very tall. Now feel all the energy coming from your solar plexus, your heart center, throat chakra.

I'm going to do a little bit of water flow.

Release.

Take a deep inhalation.

Okay.

Good job. Gently come back, and we're going to close with the last flow.

We're going to close with the last flow of gently flow. Oh, sorry. And I'm gonna share a song from a Venezuelan singer, a songwriter, and it's one of my favorites. For this, we're gonna go to the floor. The front of your mouth. Inhale deeply.

Open your hands, bring them up, then open your hands, the bottom of your hands to the floor.

Inhale.

Now let's move that energy to our eye chakra, the center of our forehead.

Down. Feel the energy grounding your body. Inhale. Inhale, both hands reach to the top of the head, tuck the palm of your hand. You can stay in Shavasana as much as you want.

I'm gonna bring a little bit of silence into the room, so I'm gonna give you a guided meditation to close the session. Inhale deeply, feel your belly. Exhale through your nose. Inhale through your nose. Exhale through your mouth. Stay in silence for a minute. Acknowledge how your body feels, how your head feels, how your lower back feels. If there's any breath pressure staying in your chest, release it and let your body sink in the moment. Gently feel free to move your body to the right side in fetal position.

Inhale.

Let's go back to seated position for our last meditation. You're going to inhale through the nose, exhale through the mouth. And inhale with your hands up, bring them to your heart center. May all beings be loved. May all beings be at peace in this universe, here and now. Let the war end. Let the hatred die. Let love, expansion, and compassion be the guide and the ruler of the world. I pray for everyone that is suffering. I pray for, for our sanity. I pray for love to come back. I pray for hatred to leave this world. I pray for Venezuela's peace. I pray for my own peace. I pray for the peace of my brother and family. I pray for the peace of those who are in heaven.

Namaste.

Thank you, guys. I'm so sorry for the camera problems, but I hope this session helps you, and I hope this session is— means alignment and groundingness and peace for you this wonderful Sunday. Um, I'll see you very soon, and I'm going to be up in more sessions. Feel free to follow me here, or you can also follow me on Instagram or TikTok at TikTok Valeria Itriago and Instagram @valitriago. Have a wonderful Sunday.