This meditation is called Ease,
Nurture and Allow.
Sometimes we are faced with really overwhelming,
Upsetting or difficult emotions in our lives.
This meditation will help you ease them,
Nurture them and allow yourself to be with them safely and calmly.
To begin,
Find a quiet place where you won't be disturbed for as long as you need.
Settle gently into your chair or cushion or feel free to lie down if it's easier.
Get nice and comfy and close your eyes.
Start to notice your breathing.
Take three long,
Slow,
Deep breaths,
Breathing out any tension.
Now let your breathing resume in its natural rhythm.
I'd like you to think of something difficult that's been happening in your life.
It could be a friend that has let you down,
Something hard that has been happening at work or at home.
Whatever you are finding most difficult right now,
Take a few moments to think of something.
Just for a moment,
Notice how this feels for you.
Are you noticing feelings of sadness,
Anger,
Overwhelm,
Disappointment or frustration?
Which emotion feels the strongest for you?
Start to bring your attention gently and kindly into your body.
Notice where you are feeling the emotion the most in your body.
What physical sensations are you feeling right now in relation to this strong emotion?
You might be feeling tightness in your head or jaw,
Your neck or shoulders,
Your chest or stomach.
Wherever you are feeling it the most,
Drop your attention right into that area and feel yourself breathing into that part of your body.
With every in-breath,
Try breathing in the word ease into that part of your body.
Imagine that your breath is softening all around that part of your body.
Almost like you are making space around that part of you.
As you do this,
It can help if you put a half smile on your mouth.
As you breathe in ease in and around this tight area for the next few breaths.
This is not to get rid of the sensation.
This is to simply bring mindful and compassionate attention to your experience in this moment.
Now having eased into this difficult sensation,
If it feels comfortable,
Place one or both of your hands gently over your heart area.
Feel the warmth of your hand gently nurturing you in this moment.
The nurturing also allows you to speak kindly to yourself either out loud or in your thoughts.
You can say something nurturing like,
This is really hard right now.
Most people going through this would feel like this right now.
Or if it feels comfortable,
You can use kind words to yourself like,
Darling I'm right here for you in this moment.
Find words that work best for you.
Now gently repeat the word nurture in your mind as you gently breathe in and out for the next few breaths.
You may also like to imagine the experience of nurturing,
Soothing and kindness absorbing into the tight place in your body where you have felt your emotion the strongest.
Remain with this nurturing for the next few breaths.
The last part of this exercise is to allow or just to make space for the emotion to be there.
As you exhale gently,
Let go of any need to avoid or suppress your emotion.
Having eased into the experience and brought nurturing to your struggle.
Give yourself permission to allow and make space for the emotion in this moment.
Right now you are seated or lying down and you're safe in this moment.
You can just allow this emotion to be here right now.
In your mind's eye,
Say the word allow as you gently breathe right in and around the sensation.
Stay with this for the next few breaths.
Now as we come to the end of this exercise,
Continue to notice your breathing.
If it feels comfortable,
You may choose to silently repeat the words ease,
Nurture,
Allow for the next few breaths.
And notice how you feel.
When you're ready,
Slowly open your eyes and gently come back into the room.
Congratulate yourself for taking the time to do this meditation.
