"I Am Here" Deep Relaxation Meditation: Tapping, Mantra, Body Awareness, Journaling | Heather Stang

Описание: Grief can rev up the nervous system, making it difficult to relax or feel grounded. This guided meditation from Awaken, my grief support group, uses a "conscious relaxation" technique designed to help you restore balance to your body and mind. Combining mindful tapping, visualization, and body awareness, this practice comes from the first step in the Mindfulness and Grief System, a grief therapy framework I developed in my books and lead in Awaken.

Through this practice, you’ll learn how to release tension and gently invite calmness into your body, creating space for self-care and resilience.

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Timestamps:

[00:00:00] Introduction & Comfortable Positioning: Settle into a comfortable sitting or lying position.

[00:00:30] Face Tapping & Awakening Presence: Begin light tapping on your face, temples, and scalp, inviting your body into the present moment.

[00:02:00] Collarbones & Chest Activation: Tap along the collarbones, chest, and arms, gently energizing the body.

[00:05:00] Body Awareness & Stillness: Transition from tapping to stillness, tuning into body sensations and noticing any lingering tension.

[00:08:00] Mindfulness with Thought Containers: Visualize two boxes: one for random thoughts and another for important-but-not-now concerns.

[00:12:00] Setting an Intention: Reflect on what you need from this practice and set a personal intention.

[00:14:00] Visualization & Mantra Practice: Imagine a safe, relaxing space while silently repeating "I am here."

[00:20:00] Warmth & Relaxation Scan: Experience a wave of warmth melting away tension from head to toe.

[00:27:00] Full-Body Awareness: Sense the connection between inner and outer body spaces.

[00:32:00] Rest & Reflection: Allow yourself to rest fully, embracing calmness.

[00:36:00] Breath & Gentle Movement: Return to the breath, incorporating gentle stretching or curling movements.

[00:41:00] Self-Care Reflection & Journaling: Reflect on your practice and write down your experience.

Video Transcript Overview:
The practice begins with setting up a calm, supportive environment. You’ll start with light tapping on your face, temples, and scalp to awaken presence. As you move through your body—tapping the chest, arms, and torso—you'll gently energize and release tension. After the tapping, the focus shifts to stillness and mindful awareness of physical sensations.

You’ll explore thought management using two visualization containers—one for random thoughts and another for important but not urgent concerns. This allows for mental clarity and presence.

The practice continues with setting an intention based on your current emotional and physical needs. A calming visualization follows, imagining a serene, comforting space while repeating the mantra "I am here."

A warmth-guided body scan melts away tension from head to toe, leaving you feeling both grounded and light. The session closes with reflective journaling, encouraging you to process the experience and identify one small self-care action to carry forward.

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