Hello beautiful community and welcome to your journey to mindfulness.
I am so excited and so grateful to be here again with you today for this guided meditation for emotional energy.
So whenever you are ready you can make your way into a comfortable posture.
You can either be sitting or laying onto your back.
Wherever you are just make sure that you are really comfortable and supported.
And start to either lower or close your eyes.
If eyes closed is not comfortable for you,
You're more than welcome to simply look at a fixed point onto the ground.
And slowly start bringing your attention to your body.
Just sitting here,
Breathing with nowhere to go and nothing to do.
Just for these few minutes we are going to create some space to just be with ourselves,
To notice our emotions.
There is no agenda,
Not trying to fix anything,
Just learning to be with and listen to your emotions.
And starting out by just becoming aware of your breath as it's moving in and out of your body.
There is no need to change your breath in any way,
Just follow the natural rhythm of your breath.
If it wants to go deep,
Let it go deep.
If it wants to be shallow,
Let it be shallow.
All you're doing here is giving your full care and attention to every in-breath and to every out-breath and to the spaces in between.
And with each in-breath perhaps feeling that sense of spaciousness in your body,
In your mind,
That sense of expansion.
And with each exhale,
Letting the tensions melt away,
Perhaps softening just a little bit more.
Really using your breath as an anchor to be here,
Now.
And a friendly reminder,
During this practice if you feel overwhelmed or any kind of discomfort,
Feel free to return back to your breath.
When you find that your mind and body are stabilized,
Turn your attention to the experience of the emotions that you're feeling right now.
Stay present with your breath,
Just a little bit longer.
Observing the in-breath,
The out-breath,
The spaces in between.
Noticing the impact of the breath on your body,
On your mind.
And if you find yourself wondering,
That's completely normal.
See if you can bring the awareness back onto your breath.
It doesn't matter if you are wondering or getting distracted a thousand times,
Bring the awareness back a thousand times.
There is nowhere to go,
Nothing to do.
Just sitting here,
Breathing.
And now without any judgment,
Just noticing.
Can you effortlessly label your present emotion,
Whether it is excitement or boredom,
Anger,
Calm.
Whatever you're feeling in this moment,
Just notice it.
Observe what's there in your emotional room today.
And remember that when you are in this emotional room,
You can open the windows if you need to.
Using your in-breath to bring in that fresh air,
That spaciousness.
And using your exhale to soften whatever's rigid in your body.
Just making room for your emotion to move,
To be,
To tell you what's going on.
Because emotions are there for a reason.
They give us information about our inner and outer landscape.
So we are really using this time to turn to an emotion and see what information this emotion wants to offer.
Just listening in without any kind of judgment,
Feeling calm and centered,
Without any kind of grasping on wanting this emotion to continue.
See if you can receive the information,
The thoughts underlying this emotion.
Maybe you are right now feeling some inner calm and peace and you're simply noting that life is okay in this moment and receiving that sense of okayness in your body without striving or grasping.
And if that's not what you're feeling,
That's okay too.
If you're noticing unpleasant emotions such as anxiety or stress or sadness,
Turn to that emotion with kindness and ask for guidance.
Ask for guidance.
What does this emotion want to tell you?
You can address this question directly to your emotion.
What do you want to tell me,
Dear emotion?
What are you preparing me for?
Maybe it wants you to focus on something in your environment or something within you.
So listen.
Listen carefully.
And even if nothing is coming up at this time,
That's completely fine.
Simply use your breath to create spaciousness,
Using your exhale to release and using this time to be open to whatever thoughts may be arising.
This is a time to be in the room of the emotions,
Making space for it all.
Make room for whatever emotion you are feeling.
Notice if you can receive the message,
The gift from your emotion in this moment without needing to rush or react in any way.
Remember this is your practice.
This is your body and your body is your greatest teacher.
Let it speak to you.
You are in the room of emotions.
Make space for them to just be,
To be seen and be heard.
Remember to open the windows if you need to in this room.
Inhaling to create more space.
Exhaling to bring more softness.
Staying here present with your breath,
Present into this room of emotions just for a little bit longer.
Remembering that whatever you are feeling is valid and even if nothing is coming up today that is completely fine.
Simply notice your experience,
The thoughts,
The emotions,
The sensations arising.
Making room for all of your experience.
And before we end the practice today,
I invite you to simply take a moment.
Take a moment to notice if you were able to turn towards your emotions with kindness,
With curiosity.
And if not that's okay.
Don't be harsh on yourself.
Don't judge yourself.
Remember that this is a practice.
The more we are able to see and turn towards our emotions,
The more we have a choice to transform our anxiety,
Stress or other emotions into actions that we can take to reach our goals for our well-being.
But it all requires consistency and practice.
The more you do it,
The easier it will get.
And even after we end the practice today,
Maybe take some time during your day,
During your week to listen to your emotions and to check in.
To ask yourself what does my emotional energy need today?
Maybe you need to be with some friends who can uplift you or help you find more joy.
Maybe you need some rest and some time alone.
Take regular breaks and moments of stillness to really reflect on your emotional state.
And you can stay here a little bit longer or if you are ready you can open the eyes,
Slowly coming back to your surroundings.
Thank you so much for joining me today for this practice.
I hope you can have some benefits from it and that you can commit to doing at least one activity during your week that will nourish your emotional energy.
Thank you again for practicing with me.
See you next time.
Take care.
From the heart to you.
Thank you.
