Welcome to this guided practice for feeling your emotions fully.
Before we begin,
Find yourself in a comfortable position that feels supportive for your body.
Maybe laying down or sitting comfortably with your back resting on a chair or cushion.
Taking a moment to just gently arrive here in this moment,
Knowing that there is nowhere else that you need to be.
And begin by noticing your breath.
Simply observing your inhales and exhales.
Feeling the weight of your body being supported by whatever surface is below it.
Breathing in again deeply and pausing for a moment before sighing it out.
Allowing your jaw to soften,
Your shoulders and your belly relax.
Bringing awareness now to the soles of your feet.
Noticing if they make contact with the ground or something else.
Feeling that support beneath you,
Stable,
Supported,
Held.
Just feeling that steadiness for a moment.
And if it feels okay,
Bringing one hand to your heart and one to your belly.
Noticing the warmth and pressure of your hands,
Your own soft and gentle touch.
Noticing the rise and fall as you continue to breathe deeply now.
And now turn your awareness inward.
Notice if there are any emotions present already.
Or maybe a sensation that you can feel.
Simply asking internally,
What is here right now that needs to be felt?
And just waiting a moment for an answer.
Maybe you notice tightness or heaviness.
Maybe some fluttering in your chest.
Warmth,
Numbness,
Tingling.
Whatever arises,
Just let it know that in this moment,
It is welcome.
And if it feels supportive,
Allow your awareness to gently settle on one inner sensation or feeling.
Noticing just the sensation without putting words or story to it.
Notice where you feel this in your body.
In your chest,
Throat,
Belly,
Shoulders,
Forehead.
Is it dense or light?
Warm or cool?
Active or still?
Soft or tight?
Staying curious.
And as you stay with this feeling for a few moments now,
Remind yourself,
Remember that you have choice here.
As to how deep you would like to feel this feeling right now.
And if it feels like too much at any point,
Just bring your awareness back to your breath.
Back to your feet.
Back to the support beneath you.
And when it feels safe enough,
Returning to that sensation.
And noticing if it's softened at all on its own.
Without you trying to change it or make it different.
You might imagine creating a little bit more room around the feeling or sensation.
Just making space.
And as you breathe in,
Allowing.
Allowing your experience to be exactly as it is.
And just noticing what happens when we stop resisting our feelings.
Initially,
It might feel intense or uncomfortable.
Again,
Feeling the feeling or sensation.
Breathing space around it.
Returning to ground or support whenever needed.
If it feels okay,
You might even ask inward to the sensation or feeling.
If there might be a message or a need here.
Maybe it's rest.
Maybe it's space or support.
Whatever arises,
Receiving it gently.
Without placing judgment or creating story.
We are simply practicing being with our emotions and feelings.
How does it feel for that feeling or sensation to be heard or acknowledged just as it is?
Knowing that your body is not something to fix.
Taking another few breaths.
If it feels okay,
You might thank the feeling or emotion for coming forward today.
Even if it did feel uncomfortable at times.
You might place both hands over your heart.
Take a slow inhale.
And on your exhale,
Imagine sending warmth or compassion to the place in your body where you felt that sensation.
Knowing that you get to have your inner experience.
And this is something you can return to anytime you'd like.
And in a moment now,
Bringing your awareness back to the present moment.
Back to the room that you're in.
Noticing any sounds in the distance.
Noticing the temperature of the air on your skin.
And the steadiness beneath you.
Taking another deep breath in through your nose.
Sighing it out your mouth.
Maybe gently rolling your shoulders back.
Wiggling your fingers and toes.
Know that you can return to this practice at any time.
Your emotions and feelings are here to guide you.
When you can simply pause,
Listen,
And make space for what's here.
And when you feel ready,
Opening your eyes and returning to your day.
