Releasing the Bubbles
What does it feel like to release all the things that come up rather than push them away?
In today's meditation, we're going to play with “releasing the bubbles”. We're not going to specify what those things are. Let’s just notice where it comes up for you in the body, what it feels like, and get curious and see what’s possible.
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Introduction
Good morning. It's so wonderful to be back in this original space. Hello to everybody that I haven't seen for a while. If you don't know me or if you don't yet know me, my name is Hilary Wolf and on Tuesdays, we do Reiki meditation.
I am one of your resident Reiki masters and I teach, I'm a Reiki master teacher as well, and I teach our Embody Reiki program.
So I teach the program that gets. Reiki into your lives and into your consciousness. So you get to use Reiki all for yourself, to ultimately channel life force energy into every situation, everything, every relationship in your space, in your experience.
So I do that and then I am also a make-your-own magic coach and I help individuals reconcile what was, heal how we got to this space, ditch the shoulds, and ultimately learn how to tap into ourselves and our superpowers and just be rather than having to do, do, do.
And ultimately we get to create magic in every moment, in every aspect of our lives. So that's who I am. That's what we do. And on Tuesday mornings, I lead a Reiki meditation, a meditation infused with our gorgeous life force energy so that it can amplify the feelings that you're noticing within your body as you go through the meditation, it's amplifying any increased vibrations that may be occurring within your system as you go through the meditations.
And this morning we're going to play with the idea of releasing the bubbles. So quick context. My other half and I are doing this challenge called 75 Hard. If you haven't heard of it, I was very resistant to it at first, which is why he's probably 10 days ahead of me. You ultimately have to do a handful of things to tap into your own personal capability.
It's basically a challenge for 75 days. And if you miss any of the requirements per day, you have to go back to day one. It's basically an opportunity. To let go of the self-sabotage and learn how to move past the excuses. Sometimes I feel like I'm really good at just being me and being capable, but this is just a reminder to really check in with myself.
Am I making an excuse for myself? Probably, so with this challenge, I have to drink a gallon of water each day. I have to work out twice a day for 45 minutes, one of which has to be outside, rain or shine. That part's getting a little bit tough because I'm really sore.
I'm on week two, it is a lot for me. Another piece that I'm really noticing is having my personal excuses and my personal forms of self-sabotage come into play is not drinking and following a diet. So that diet can be anything, but I'm basically just adding a whole bunch of veggies into my diet, but then not drinking for me, that's a really easy way to say, I don't really feel like dealing with my emotions. I don't really feel like dealing with my feelings.
I was a single mom for a long time. So now as an entrepreneur, I have two teenage daughters and now a partner.
Sometimes at the end of the day, I'm just done with the day. It's so easy to grab that glass of wine and just say not today. I'm not gonna, I don't want to tap into that today. I don't want to play today.
What I've noticed is after two full weeks of not having the excuse to reach for a glass of wine or even say, I can't deal with that today, I am actually creating a safe space right here in this bubble of myself for myself.
I'm creating a safe space for all of the things that want to come up and to be acknowledged. To basically be seen. And it's kind of uncomfortable.
It's like a healing crisis because all of these things are like, Oh, there's no excuse. You're investing in you. So here's here, the pieces of you that you need to acknowledge. So all of these things, all of these fields, all of these emotions are sitting right at the surface, waiting to be acknowledged, waiting to be loved so that I can then release them. And move on. I can let them go. And it's this really fascinating concept.
I'm actually working with it with a couple of my clients as well, who are not doing the challenge. So the idea is that when you actually become that safe space, when you remind yourself, that you are capable, that you absolutely can be your own ride or die.
All of these things now feel comfortable coming to the surface, to be acknowledged, to be moved through, to allow themselves to be seen and healed, and then move up and out.
It can be uncomfortable. The other day I told my kids, I'm done. I'm at capacity. It doesn't matter what happens to you today. I can't react to it anymore. And I realized at that point, that's when I was at my level. That's when I get to start noticing all of these little bubbles, these little emotions that want to pop up.
I'm going to play with the idea of basically using ourselves as our own safe space, because I know that if any of you who are watching this resonate with this, you are doing the work you're tapping in, you're tapping into your own capabilities and your own ability to ultimately allow for the human emotions to come through.
That is one of our best ways to move to the next level to heal - to acknowledge when things come up as opposed to reaching for whatever self-sabotage or excuse comes up and pushing them down.
Not today - I don't feel like dealing with that today. When we do the work, everything wants to come up and be noticed so that it can be released. So that's what we're going to create in ourselves today - a safe space for all of these things to come up to be seen - almost like they're our little children.
We love them, we're going to acknowledge them, and we're going to let them go.
In this meditation, we're also going to play with the idea that they are bubbles that are wanting to come up, almost like a champagne bottle. So we get to enjoy these bubbles, like when we're having a soda or a glass of champagne and they come up and they tickle our nose, we enjoy them.
They make us giggle. They make us notice. We get to be with them, so that then they can move up and out. They can, and then, continue to release.
Then we aren't full of all of this gas that just wants to build up and we can't figure out why at some point we just want to burst because we're acknowledging them as they come through.
Meditation Begins
So in today's meditation, we're going to play with releasing the bubbles, releasing all the things that just want to come up. We're not necessarily going to specify what those things are. You're just gonna notice where it comes up for you in the body, what it feels like, and we're gonna love it and we're gonna release it.
So for those of you who haven't yet meditated with me, there's no wrong way to meditate. I like to sit in a chair with my hands open which neurologically tells my body that I'm safe in this space. There's nowhere else to be so I can really get into this moment. I like to have my feet flat on the ground so I can feel grounded and I can feel tapped into the space underneath me as well as the space around me. Whatever works for you is perfect.
Now I'm going to invite you to close your eyes and start to melt and just relax. So wherever you are, get comfy, get in that melting position.
Go ahead and close those eyes, and we're going to start this meditation with a 10-count breath. Breathing in with the 1, out with the 2, and so forth for a count of 10.
So we invite you to breathe in with the 1, starting to calm that nervous system, out with the 2, in with the 3, tapping into that safe space, and out with the 4. In with the five, and out with the six. In with the seven, out with the eight. In with the nine, and last one, out with the ten.
Now wherever you are, I invite you to take up your normal, natural breathing rhythm. We're going to focus on this moment. So anything that was, or any analysis, about a memory, or a thing that happened - go ahead and put it up on a shelf. You can always take it back down later, but you probably won't have to.
Additionally, let go of anything that we have to do after this meditation. Any to-do lists, any plans, any prep that is going on in a loop in our mind. Let's go ahead and put that up on a shelf as well.
Let's just be in this moment for a few breaths allowing yourself to just observe any thoughts that come in as we focus on just being in this space. Noticing the posture. Noticing the body.
Before we start our body scan, noticing where all of our bubbles might be hiding, I invite you to come back to center. Using yourself as a central beacon for yourself. Come back to your solid core.
Breathing in, I am.
And now breathing in, I am capable.
And then a third one, I can.
From here I invite you to take your observation and your focus down to the bottom of the feet. As we move up, we're going to do a body scan. And notice any sensations or any thoughts that want to come to the surface that want to be heard and acknowledged.
Our body has an absolutely fascinating way of storing those things that we're not yet ready to acknowledge - memories, and thought patterns.
I invite you to just let whatever wants to come through, come through. Notice where it comes through as we do our body scan. So that we can then acknowledge it, love it, and release it.
Starting at the bottom of the feet, I invite you to move up into the feet. Physically this is the foundation of our body. This is the place in our body where we are willing to take the next step. These are the pieces of our body where we get to stand in our own power and oftentimes this is where any of those situations might show up for you.
Just notice the feet, notice any sensations moving up through the calves and the shins, into the knees, into the thighs.
Again, just notice anything that comes up positive or negative. Observe it without judgment.
As we move into the hips. As we move up into the belly. As we move upward into the torso of the lower back. Noticing any movements that the body wants to take on.
Moving up into the ribcage, just noticing, just observing. Take a moment to stop at the chest area, the heart chakra.
Noticing the breath. Noticing the power that it gives your body as you breathe it in and it moves through your system. Touching each cell.
Noticing the heartbeat and breathing into this space, regardless of what's coming up.
I am love. I am loved. I am compassionate, and I am cherished.
Bringing your focus and observation back into the shoulders. Noticing any sensations that come up with opening the chest and dropping those shoulders. Notice anything that comes up when you think of the arms. Notice any sensations or any thought patterns come in.
Taking a deep breath into the shoulders to keep that chest open. This is our receiving space, this chest space. It also gets to be our releasing space. We will come back to this space.
Moving up into the throat. Into the neck. Again, just noticing the back of the neck. Bring your observation to the back of the jaw. Relaxing the back of the jaw and allowing even more oxygen to come into the body and relax the body even further.
Bringing that observation up into the face, into the cheekbones, relaxing the muscles around the eyes, allowing ourselves to just be without needing to smile our way through it.
All emotions in this space are perfect. Moving up into the forehead, relaxing the forehead. And then moving up into the crown chakra, the top of the head will stay within the body today. So just notice that space.
As we come to the top of the body scan, I invite you to notice if there are any of those bubbles that have sneaked out of their hiding space or that have made themselves known.
As they do, at least within my body, they have all started to rise to the surface. It's almost as though your body is full of liquid, which it is. All of these bubbles are starting to collect at the top.
In this crown space, where we get to breathe in, I am one with the one. I am connected. I am everything in this experience.
All of these bubbles are a manifestation of being one with the one that are here to be released.
Within these bubbles, these can be anything from a moment, a truth that you told yourself that just doesn't feel like it fits anymore, a trigger, your tendency to get frustrated at something and you don't know why or something that wants to be loved and healed and let go. Any of the above.
These are your bubbles.
Let's come back to that heart space. As you've noticed these bubbles coming out of hiding needing to be acknowledged.
In this heart space, let's remind ourselves. Breathing in with I am. Breathing in with I am capable and I am able.
And again, breathing in with, I can, and let's remind ourselves that as we acknowledge each of these things, whatever they are, however scary they might seem to be, we are capable.
We are here to acknowledge them. We are a safe space. So in this chest space, again, opening the shoulders. Dropping the shoulder blades into the back pockets.
We're going to take a few moments here. Almost as though we're relaxing, we're celebrating. We're drinking a bubbly beverage. Champagne, or soda, or whatever feels good and has bubbles. As we do, we are allowing each of these bubbles to present themselves to come to the surface within this space.
As they rise to the surface within the chest space, I invite you to love each thing that comes forward. Give it a moment. Remember that each thing that does come forward is a piece of you. So love each thing as though it is you because it is.
Then, let's release it by breathing it up and out, up through the throat, and with an audible breath, letting it go.
With each new thing that comes up, that is asking to be loved, and acknowledged, so that it too can be released.
I invite you to recenter and remind yourself that you can. Some things that come up might be frustrating, or scary, but remember that you are already the safe space to let these things go, to look at them truthfully and release them.
So within the next several moments, let's go ahead and allow each bubble to rise to the surface. Let's celebrate it and breathe it out.
With a few more breaths in this space, you may notice that you start to get a little bit fluttery in this space as things want to be released. With your breath, I invite you to keep yourself grounded.
Now, coming back into this heart space, I invite you to give yourself a mental hug. Thank you, self, for tapping into who you truly are and being my safe space.
Thank you, self, for allowing me to get to feel. Thank you, self, for allowing me to move through this process with grace and with ease.
Coming back into the body, we're going to take three solidifying breaths knowing that we've released at least some of the bubbles.
We're going to take these three solidifying breaths to remind ourselves that we are capable when we come into this space to release and shift our perspective and shift into who we know we truly are by letting go of all of the bubbles.
Breathing in with the one, and exhale. Breathing in with the two, and exhale. Last one, in with the three and exhale.
Now wherever you're at, I invite you to come back to this space. Wiggle your fingers, wiggle your toes. Come back without judgment. Know that you are absolutely capable of acknowledging the scary things of letting the things come out of hiding because you're already in a safe space for letting go of the excuses.
Letting things that want to come up, come up, letting them rise to the surface without reacting. Simply letting them be acknowledged and releasing them.
I love you all. I hope you have a gorgeous acknowledging week, and I will see you next time.
