When we are experiencing stress, anxiety, or perhaps even trauma responses- it can be difficult to connect to ourselves, relax, or know what is true for us. When stressed, many of us experience a racing mind and tense body…searching to find an external answer to fix whatever it is that is causing the stress. Or, we distract by purchasing more clothes, drinking, binge watching netflix, over-focusing on relationships with others, or working longer hours. We avoid the uncomfortable feelings that happen when we sit still or are alone with ourselves. We may not have ever been taught what it even means to “be with yourself” in a caring, useful, way.
Mindfulness Meditation, and I would take it a step further to specify Somatic Mindfulness Meditation, can be an invaluable resource in therapy. I often hear people tell me “I don’t know who I am,” “I don’t know what I want,” or “I can’t do mediation because I don’t think I’m doing it right….my brain just doesn’t stop and I’m too anxious.”
I would like to offer some guidance on a specific type of Somatic Mindfulness Meditation that I often bring into therapy sessions to support resourcing and connecting to our experience in a more gentle/supported way- particularly for those who are anxious. I’ve found these practices helpful in my own life for staying with my experience and am interested in supporting others in finding which practices are useful for them. This will be the first in a series of meditation recordings available as an online resource to supplement your own therapy or meditation practice. Please note that it is highly encouraged that you be working with a therapist or meditation instructor when engaging in these practices, as having support is an important part of the process.
I would like to clarify that I am not a meditation instructor, or teacher. I have studied meditation in various contexts and have informed these recordings from the various teachers and therapists I have worked with throughout my life. They pull from traditional Tibetan Buddhist mediation practices, grounding exercises, neurobiology research into use of breath to regulate the nervous system, loving-kindness practice (compassion), and somatic mediation practices. The purpose is not to promote any specific religious practice but rather to provide tools that can be helpful for finding greater connection to self, life, and personal truth.
When practicing, please be gentle with yourself- allow mistakes, trying things out, decide which mediations are right for you in each moment, take things slowly/don’t force, stop if it doesn’t feel right, and be curious about your experience. And ask questions!
This first mediation is about 18 minutes long and is focused on connecting with your breath, the earth, and the low belly as a resource.
Please download the recording here or through the link below.
About the Author
Aiya Staller is a Licensed Professional Counselor, Licensed Addiction Counselor, and Board Certified Art Therapist who sees private clients in Boulder, CO, while also working with various mental health organizations. She specializes in trauma treatment/resolution, body-based psychotherapy, art therapy, anxiety, and LGBTQ+ concerns. She is an artist, interested in inspiring others to connect more deeply with their authenticity and resilience. Please visit her home website, at aiyastaller.com for more information or to explore the option of therapy.