Today we're gonna release stuck emotion.
Stuck emotions can feel like stress,
Overwhelm,
Pain in your stomach,
Pressure over your chest.
Today I want to focus on not only releasing the emotions but also understanding what they're trying to tell you.
When I look at emotions,
Particularly negative emotions,
I view them as signals.
Signals that tell you that there's something that needs attention.
Not that there's anything wrong or that your life is turning bad or something catastrophic is going to happen,
But simply that something needs your attention.
So let's just start,
Whenever you're ready,
To take a deep breath in through your nose.
Just letting go of any thoughts,
Letting go of any worries,
Just allowing yourself to be fully here,
Following my voice from side to side and allowing yourself to go within.
You can sit up for this practice or you can lay down.
I would suggest to use headphones and to be open,
Even if your logical mind is trying to tell you something else,
Just allow yourself to focus on my voice and all you have to do is just listen to my voice and follow my instructions.
So let's take another deep breath in through your nose,
Making the outhale much longer than the inhale,
Feeling your body softening just a little bit and already feeling some calm spreading throughout your body and this is because you're signaling to your body that you're safe,
You're signaling your body that you're safe so it doesn't have to send out any more signals in the form of negative emotions,
Stress,
Anxiety.
I'm just taking a few more breaths here and now going to the part where we start diving into the emotions.
Some people they like to hide from their emotions,
Some people like to process them and I like to say bring them on,
I want to feel them as much as possible because then I can understand what they mean.
So what we're going to do now is finding where these negative emotions sit in your body,
Just finding that spot,
Maybe it's your stomach,
Maybe it's your chest or maybe it's your throat.
These are the main areas where these negative emotions usually sit,
If it's not in the form of actual pain in the body.
So just breathing into this pain,
Instead of imagining that you're breathing it away,
I want you to imagine that for every breath you take you go deeper within the emotion.
So taking a breath in and diving into the emotion on the outhale,
Just feeling it,
Just allowing the emotion to spread throughout your body,
Knowing it can't hurt you and just starting to see this emotion moving around in your body,
Giving it a color,
A shape or form,
Maybe it's dark,
Moving around slowly or fast,
Quickly in your body,
Feeling it fully.
And now you're just starting to visualize this emotion outside of your body,
So seeing if you can see this emotion,
This object moving outside of your body,
In front of you.
And now taking a deep breath in,
Seeing it move around,
And asking this emotion why it's here.
So just imagine that it's an object or this is your actual friend,
And just ask this emotion,
What is it that I need to give attention to?
What is it that I need to look at?
Just allowing yourself to receive the answer,
Seeing this emotion not as a part of you,
But just as something that has manifested into your body as a signal.
Just allowing yourself to receive,
Not putting any expectations on the answer,
Even if it doesn't make any sense.
And if you're getting an answer that is quite obvious,
Just continuing to ask this emotion what it really means.
And a final question you can ask,
Is what is something I can do right now to make myself feel better?
And once you've received this message,
I want you to start imagining that this emotion comes back into your body,
And maybe it already feels a little bit better,
A little bit more clarity.
Now,
I want you to visualize that there's a rain coming down onto your body.
And as this rain starts to pour,
You can feel your body dissolving.
You can feel that your body is being cleaned by this water.
And as these drops hits your body,
You can see that the emotion is disappearing.
As you continue just breathing slowly,
Relaxing into the rain,
You can see the negative emotion is completely disappearing.
So we're gonna take one final breath to make it go fully away.
So taking a deep breath in for your nose.
One more sip in.
And the longest out-breath you've done so far today.
You're seeing the last part of the emotion just fully disappearing.
And now,
As your body is feeling a little bit more neutral,
A little bit more calm,
Maybe a little bit more peaceful,
Now we're gonna create good emotions.
So now,
Let's start taking these breaths in for three seconds in,
Five seconds out.
So one,
Three,
And five seconds out.
Just continue just like that.
And just keep this rhythm of breathing.
And starting to put your attention on your heart.
Feeling it pumping.
Feeling it pushing out all the blood to every muscle,
Every cell of your body.
And the cool thing about the heart and being relaxed is that when you focus on your heart,
You can much more easily imagine a positive emotion.
So now,
Imagine the last time you felt truly,
Truly peaceful.
If that was in your favorite cabin,
The ocean,
Or the last time you meditated,
Just imagine yourself while keeping your focus on your heart.
How relaxed this moment made you feel.
Feeling the relaxation as you continue in the breathing.
Feeling it spreading throughout your body.
Feeling it growing for every breath.
And now,
Just holding on to the emotion of peace,
Of calm,
And continuing to focus on your heart.
And focusing on this feeling and breathing it bigger and bigger.
Feeling your heart pumping this emotion out throughout your body.
Feeling the peace almost spilling into happiness.
Feeling the feeling of happiness in your body,
Of peace.
At the same time,
Feeling how good it feels throughout your body.
How you know exactly what you need to do,
What you need to put attention to,
And how you're going to go on with the rest of your day.
And just allowing yourself to sit just for a minute in this feeling,
And just allowing your breath to return to normal.
And now,
Just allowing yourself to come back to your body.
Sending yourself some gratitude.
And if you enjoyed this practice,
Just save this track so you can come back to it whenever you need to.
And just be gentle on yourself today,
Allowing yourself to feel.
Allowing yourself to be yourself.
