Imagine yourself at the edge of a peaceful meadow.
The air is fresh and filled with the scent of wildflowers as you take your first step into the meadow.
Feel the soft grass beneath your feet and the gentle breeze on your skin.
Each step brings you deeper into this peaceful sanctuary,
Away from the noise of the outside world.
Find a comfortable spot to sit or lie down.
Close your eyes and take a deep breath in.
Then slowly exhale.
Feel the weight of your body against the earth,
Grounding you in the present moment.
Notice the sensations in your body.
The warmness of the sun,
The gentle rustle of leaves,
The rhythm of your breath.
Allow yourself to become fully present,
Right here,
Right now.
Keep breathing in and out,
Feeling your presence inside your body,
Chest and belly rising and falling,
Feeling your body responding as you breathe in and out.
Now gently bring your awareness to any emotions you are experiencing.
Emotions are like the changing weather in the middle,
Sometimes sunny,
Sometimes stormy,
Always shifting.
Notice if you feel happiness,
Sadness,
Frustration,
Anxiety or any other emotion.
Acknowledge these emotions without judgment.
Simply observe them as they arise,
Flow through you and eventually pass.
Let's take a moment to reflect on the difference between I am and I feel.
For example,
I am sad implies that sadness defines you.
While I feel sadness,
Acknowledge that sadness is a temporary experience.
Practice this differentiation with your current emotions and emotions you may be feeling right now as you hear my voice.
If you are feeling anxious,
Say to yourself,
I feel anxiety,
But I am here,
Present and aware of it.
I embrace my anxiety with compassion and kindness.
Imagine wrapping each emotion in a warm comfort blanket.
Allow yourself to feel the emotion fully without resistance.
Say to yourself,
It's okay to feel this way.
I accept and embrace this emotion with kindness,
With an open heart.
Focus on your breath.
As you inhale,
Imagine breathing in calm and acceptance.
As you exhale,
Imagine releasing any tension or resistance.
Continue this mindful breathing,
Allowing each breath to bring you deeper into a state of acceptance and peace.
Notice how your body responds to this gentle,
Compassionate attention.
Thank your awareness and body for signaling these emotions to you.
Recognize that feelings are your body's way of communicating with you.
Say to yourself,
Thank you for letting me know what I'm feeling.
This gratitude helps you to stay connected to your authentic self and prevents you from being carried away by strong emotions.
If you feel sadness,
Gently acknowledge it and say to yourself,
Sadness is here.
I thank myself for dealing with it in a wholesome way.
Allow this emotion to pass through you without reacting to it.
Smile and say,
Here it comes,
Off it goes,
Goodbye.
Stay in this calm place,
Observing the flow of emotions without getting entangled in them.
In your mind,
See your awareness as a steady,
Clear light.
In your heart,
Feel your spirit connecting you to everything around you.
Recognize that you are the subject,
The experiencer,
Interconnected with all life.
Embrace this awareness with an open heart,
Letting everything come and go without judgment and bias.
Here you are,
Emotion.
I embrace you with kindness and compassion.
As we come to the end of this meditation,
Take a moment to thank yourself for this practice.
Acknowledge the insights you have gained about accepting and embracing your emotions of compassion.
Take a deep breath in as you exhale.
Gently open your eyes.
Carry this awareness with you,
This experience you just had with this meditation,
As you move through your day.
You take care,
My friend.
Namaste.
