December Sadhana!

Hello everyone!

Nichole and Jeanine here. We are so excited to be collaborating on both this month's sadhana ritual and the theme for the sangha call together!

This final month of the year can be layered with the full spectrum of emotions. Potentially living in the extremes of joy, wonderment, togetherness, and gratitude yet also busyness, expectations, and obligations. If you're anything like us - every year has provided insight for growth, refinement, and authenticity to emerge in how we want to engage with this time of the year.

This is our inspiration for this month. Whether around family or any other interpersonal connection, we are always oscillating between authenticity and attachment. Essentially asking ourselves, "is it safe to be my full self in this environment?"

Self-awareness and pattern recognition are essential tools in noticing when you leave your authenticity, what makes you leave you, and also in-the-moment strategies for what brings you back home to yourself. 

We hope you enjoy this practice! 

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A Practice to Notice Triggers and Return to Self:

This practice is designed to help you recognize when you are triggered, process the emotional and physiological responses, and return to a grounded, present state of self-awareness. It combines mindfulness, breathing, and somatic tools to guide you back to your authentic center.

Notice the Trigger (Mindful Awareness)

• Notice any physical sensation that arises when you’re triggered: a tight chest, a racing heart, shallow breath, or tension in your body.
• Observe your thoughts without judgment—do you feel angry, sad, fearful, or overwhelmed? These are clues to the trigger.
• Pause for a moment and ask yourself: "What just happened?" "What is the emotion or feeling coming up?" "Where do I feel it in my body?"

Grounding and Centering (Somatic Practice)

• Walk away from the situation for a moment, and take some time to ground and re-center. 
• Breathe deeply into your belly for a few moments. Inhale through the nose, letting your belly expand, and exhale through the mouth, letting go of tension.
• Place your hand on your heart or another part of your body that feels in need of nurturing. This is a way to reconnect with yourself.
• Feel your feet on the ground. If seated, imagine roots growing from your feet or tailbone into the earth, stabilizing and anchoring you.

Witness the Trigger (Observational Practice)

• Approach the trigger with curiosity. Without identifying with it, simply notice: What is this feeling trying to tell me? Is this a past pattern being reactivated?
• Track the sensations in your body. Where do you feel the emotion? What shapes, colors, or images arise when you connect with the trigger?
• Allow yourself to feel it fully without judgment, knowing that this is part of the healing process.

Release and Reclaim (Transformative Practice)

• Deep Breathing: As you breathe deeply, visualize the triggered emotion moving through your body and being released on each exhale. Imagine it leaving your body through your hands, feet, or crown of your head.
• Use a grounding affirmation: Say to yourself (internally or out loud), “I am safe now. I am whole and connected to my truth. I am grounded in my true self.” Allow these words to bring you back to your sense of wholeness and inner peace.
• Engage in a self-soothing practice: Place your hands gently on your heart, or engage in gentle rocking, tapping, or even placing your hand on the earth (if outdoors) to feel supported and anchored.

Reflect and Integrate (Integration)

• After the ritual, take a moment to reflect on the experience.
  • What did you notice about your trigger and your body’s response?
  • How did your body feel after the release?
  • Is there a message or insight you can take with you moving forward?
• Option to Journal for integration: Write down any insights that came through during the practice. Note any changes in physical sensations, thoughts, or emotions.

Daily Practice: A Return To Authenticity  

• When do you feel most like yourself - what does it feel like in your body to be in your authenticity?
• When do you feel like you can't access yourself - what does it feel like in your body to be inauthentic?
• What triggers you and makes other parts come into the driver's seat that cloud your true Self?
• How can you track triggers and realize patterns? 
• Nervous system regulation - what tools bring you back? What connects you to your joy? 

We hope you enjoy these practices that are designed to support you in noticing your triggers, moving through them with ease, and reclaiming your authentic Self. We are holding you in our hearts and sending so much love your way as this year comes to an end <3

All the Love,

Jeanine and Nichole