Welcome.
This dial-down meditation is specifically for those who have attended our emotional fitness classes and wish to do this Shape of Emotion Kaleidoscope without going through the touch points first.
Shape of Emotion is a four-step process that asks you to feel a feeling,
Find it in or around your body,
Observe what it looks like,
And then touch to release and let it go.
We touch pressure points on the face,
Under the collarbone,
On the arm and fingers.
If you do not know where the touch points are,
I recommend that you do the dial-down anxiety with Shape of Emotion meditation that has the touch point instructions first.
Are you comfortable?
Ready to start?
Great.
Close your eyes.
Take a deep breath in through your nose and gently sigh out through your mouth.
And again,
In through your nose and out through your mouth.
Become aware of your surroundings.
Become aware of the sounds,
The scents.
Notice how your body feels as you sit,
Lie,
Or stand for this meditation.
Consider what difficult feeling you wish to dial down today.
Allow yourself to feel it.
It won't be for long.
Notice where in or around your body this feeling shows up today.
It may help to place a hand on or near that part of the body.
Now with your eyes closed,
Mindfully go inside and observe what this feeling looks like.
What color or colors are showing themselves?
What shape or form is appearing?
How big is it?
Does it have a weight?
Maybe it has a texture.
And it could also have a smell or a sound or a taste and it could be moving.
Observe and be curious.
No judgment,
No analysis.
And as you watch your shape take form,
Consider for a moment how you will briefly describe this shape to yourself and where it is in or around your body.
And then taking your hand to the first touch point where the eyebrow meets the nose,
Describe to yourself what it is,
What your shape looks like.
Moving to the side of the eye,
Describe to yourself where it is in or around your body.
Under your eye,
What it is,
What it looks like.
Under your nose,
Where it is.
Moving to under your bottom lip,
Just above your chin describe to yourself what it is,
What it looks like and where it is.
Now taking your hand and placing it under your collarbone,
Say out loud,
I release and let it go.
Moving to the crease in front of your elbow,
Say I release and let it go.
Keeping your wrist over the pulse point,
Say I release and let it go.
Using your thumb,
Describe to yourself what it is,
What your shape looks like.
Moving to your first finger,
Where it is in or around your body.
Middle finger,
Say I release and let it go.
Third finger,
Say I release and let it go.
Middle finger,
Say I release and let it go.
Clasping your hands together,
Describe to yourself what it is,
What it looks like and where it is.
And say I release and let it go.
Taking a deep breath in through your nose,
Gently out through your mouth.
Keeping your eyes closed,
Notice what has happened to your shape.
And if your shape has disappeared,
Just continue for the next two wings,
Using only the touch points in continued support of yourself.
And so taking your hand to the first touch point where the eyebrow meets the nose,
Describe to yourself what your shape looks like now.
Moving to the side of the eye where it is now.
Under the eye,
What it is,
What it looks like.
Under the nose,
Where it is.
Under the bottom lip,
Just above the chin,
Describe to yourself what it is and where it is.
And then taking your hand and placing it under your collarbone,
Say out loud,
I release and let it go.
Moving to the crease in front of the elbow,
Say I release and let it go.
Clasping your wrist over the pulse point,
Say I release and let it go.
Holding your thumb,
Describe to yourself what it is,
What your shape looks like now.
First finger,
Where it is now.
Second finger,
Say I release and let it go.
Third finger,
Say I release and let it go.
Little finger,
Say I release and let it go.
Putting your hands together,
Describe to yourself what it is and where it is.
And say I release and let it go.
Taking a deep breath in through your nose,
Gently out through your mouth,
Keeping your eyes closed,
Notice what has happened to your shape.
And if your shape has disappeared,
Just continue using only the touch points for the final wing in continued support of yourself.
And so taking your hand to the first touch point where the eyebrow meets the nose,
Describe to yourself what your shape looks like now.
Looking to the side of the eye,
Where it is now.
Under the eye,
What it is,
What it looks like.
Under the nose,
Where it is.
Under your bottom lip,
Just above your chin,
Describe to yourself what it is and where it is.
And then taking your hand and placing it under your collarbone,
Say out loud,
I release and let it go.
Looking to the crease in front of the elbow,
Say I release and let it go.
Clasping your wrist,
Say I release and let it go.
Using your thumb,
Describe to yourself what it is,
What it looks like.
First finger where it is.
Little finger,
Say I release and let it go.
Third finger,
Say I release and let it go.
Little finger,
Say I release and let it go.
Putting your hands together,
Describe to yourself what it is and where it is.
And say I release and let it go.
Taking a deep breath in through your nose,
Gently out through your mouth.
Keeping your eyes closed,
Notice what has happened to your shape.
Maybe your shape has disappeared or maybe it has transformed,
Got smaller,
Further away,
More transparent.
Whatever has happened to your shape,
Check back in on that original feeling.
If your shape disappeared,
Your feeling will be gone.
If your shape transformed,
Got smaller,
More transparent,
You will feel some relief.
Acknowledge yourself for showing up and doing the work.
Become aware again of the environment around you,
The sounds and sense,
The heaviness of your body.
Notice where your feet are.
Stretch out your feet and toes.
Stretch.
Stretch your hands and fingers and very slowly and very gently open your eyes and come back into your space.
Thank you for making your world a better place.
