Welcome to the mindful journey with Christine.
Thank you for joining me for a mindfulness of emotions practice where we'll bring a kind attention to the difficult emotions that may be arising within us.
We'll feel these emotions as sensations within the body and then offer ourselves compassion to be able to move forward.
Life consists of joy and suffering for all of us.
Living life fully means feeling all the emotions we experience.
We don't need to get stuck in our emotions or resist them.
We can notice them and what they're telling us.
Difficult emotions are our body's way of telling us that our needs aren't being met.
I invite you to sit quietly and listen to what your emotions are telling you.
Please join me in settling into a comfortable position,
Gently closing your eyes or lowering your gaze,
Starting by taking a few deep breaths,
Inviting your body to release any areas of tension as you exhale,
Letting it all go.
Now bringing to mind a current situation that's causing a difficult reaction to arise for you.
Maybe you're feeling anger,
Fear,
Shame,
Grief,
Anxiety,
Any emotion that you may find difficult to be with.
Perhaps it's a difficult relationship or conflict with someone or maybe a regret you have about something you did or didn't do.
Or perhaps you're feeling a sense of loss or grief for a loved one that's no longer with you.
Or maybe there's a difficult situation that's presenting some unknowns or hardships.
Bringing to mind any situation distracting you from the present moment and pulling you towards judgment,
Blame,
Defensiveness,
Hurt,
Sadness,
Or anger.
Staying away from anything that might be causing you to feel anxious,
Or anger.
Staying away from anything that might trigger trauma,
Knowing that you're in control and if at any moment you feel any overwhelm with this practice,
You may open your eyes or do whatever you need to feel safe in the moment.
Now thinking about the story around this situation,
Visualizing what happened,
Remembering what was said,
And sensing what may have been difficult for you in that moment.
In that moment,
As you reflect on the situation,
Ask yourself,
What's happening inside of me right now?
Noticing if any self-judgment or self-blame are coming up in your thoughts.
Noticing what sensations are arising within your body.
Is there any tightness or constriction or heaviness within the body?
Just observing what's coming up for you.
Bringing an awareness to any emotions that are arising.
Is there anger,
Sadness,
Fear,
Shame,
Silently naming whatever is arising within you?
Let's pause and give space to what you're experiencing without trying to change it.
Allowing the thoughts,
Sensations,
And emotions to be just as they are.
You may want to pause and think about what you're experiencing right now.
To be just as they are.
You may want to silently say,
Yes,
To acknowledge whatever's arising.
It's okay if part of you is resisting what's coming up.
You can say yes to that as well.
Yes,
Resistance,
I see you.
Simply noticing what's happening within and letting go of judging or controlling.
Letting your experience be just as it is.
Continuing to bring a kind curiosity to your inner experience.
Asking yourself,
Where are my feelings strongest in my body?
Are you noticing sensations in your belly,
Chest,
Throat?
Where are they showing up for you?
You may even want to express what you're feeling.
Through your facial expression or by adjusting your body position.
Just noticing,
Where are these feelings showing up in your body?
Perhaps asking,
What am I experiencing within my body?
Is there tightness,
Constriction?
Is there tightness,
Constriction,
Squeezing,
Heaviness?
Just noticing what's showing up for you and allowing it.
You may ask,
What am I believing about myself?
Is it that others don't care?
Is it that I'm going to fail?
Something bad is going to happen.
I'm not enough.
What am I believing?
Now,
Noticing what feelings arise as you hold this belief.
Are they changing in any way?
Are they getting stronger or weaker?
Observing our experience without analyzing or judging.
Holding it with a kind curiosity.
Now asking,
What is it that I need?
Is it love,
Forgiveness,
Understanding?
Shifting your posture so that you're open to listening to what's needed.
Perhaps imagining a loved one comforting you.
What healing words might they offer?
Perhaps gently placing your hand on your heart or wherever you need nurturing.
What message might you offer yourself?
Perhaps you're not alone.
I care about your suffering.
I'm sorry.
It's not your fault.
I forgive you.
You're worthy.
I love you.
Whatever words resonate with you,
Silently repeating them and holding them in your heart.
What if you didn't hold this belief?
Who would you be without it?
Taking a moment to observe your inner experience in the present moment.
Maybe offering yourself gratitude for taking the time to listen to your heart.
Taking the time to practice and heal.
And when you're ready,
Opening your eyes.
Thank you for your vulnerability,
Your bravery,
And your presence.
