2:00–2:15 PM — Opening &Grounding

• Arrival meditation: “Landing in the Body” (breath and touch practice)
• Introductions and shared agreements
• Prompt: “Where am I carrying emotion today?”

2:15–2:35 PM — Somatic Roots of Emotional Pain

• Mini-lecture: The nervous system and emotional embodiment
• Anxiety as hyperarousal (tightness, breath, urgency)
• Depression as collapse (shutdown, heaviness, numbness)
• Grief as fragmentation or absence
• Brief body scan + journaling prompt: “What feels alive or frozen in me right now?”

2:35–2:50 PM — Guided Meditation #1: “The River Beneath the Storm”

• Breath + sensation tracking for anxiety
• Invitation to observe and soften internal edges
• Use of anchoring gestures and imagery

2:50–3:00 PM — Gentle Movement Practice: “Shaking Loose the Fog”

• Slow, intuitive movement: shaking, stretching, reaching
• Light music optional
• Supports nervous system discharge and embodiment

3:00–3:15 PM — Guided Meditation #2: “The Place That Still Loves Me”

• Find a felt-sense of internal safety or neutrality
• Self-compassion body visualization
• Reconnection to self-worth in moments of emotional struggle

3:15–3:30 PM — Journaling & Integration

• What did I learn from my body today?
• What emotional habit am I ready to meet with care instead of fear?
• Where will I return to when I forget this feeling?

3:30–3:50 PM — Group Sharing & Reflections

• Optional share-back via chat or open mic
• Space for witnessing, not fixing
• Reflection on how grief and pain move through us over time

3:50–4:00 PM — Closing Circle

• Collective breath and affirmation: “I can return to my body as a home.”
• Closing ritual: hand-over-heart and soft humming
• Resources and next steps: recordings, reading list, helplines