If you're struggling with envy or resentment,
This meditation is designed to help you connect with ease,
Peace,
And relief.
To begin,
Find a position that's as comfortable as possible,
Either seated or lying down.
Take a moment to feel the surface beneath you,
Noticing points of contact or pressure.
Take a deep breath in through the nose,
Filling the belly,
And then release the breath in a long,
Slow sigh out of the mouth.
Then do this a few more times,
Allowing the out-breath to be longer and slower than the in-breath to signal to your body that you're safe in this moment.
Each long,
Slow out-breath lets your body know it's okay to let in a bit more ease and space.
On each out-breath,
Notice your body releasing any tension you're ready to release.
Notice which muscles in the body naturally begin to release and soften.
And now,
Letting go of the focus on the breath,
Call to mind,
Just briefly,
The person or people who you are feeling envious or resentful of.
Refresh in your mind the things that are leaving you feeling those difficult emotions.
Once you can feel the resentment or envy beginning to build,
Let go of the storyline just for now,
And allow yourself to shift your focus to where you feel these emotions in the body.
Is it in the chest,
The stomach,
Maybe the throat?
Notice the sensations in this area or areas and practice labeling them,
Like tight,
Knotted,
Hot,
Or movement.
If any thoughts of the person or people arise,
That's completely natural.
Just notice these thoughts and then gently return the attention to rest on the physical sensations in the body,
Exploring your experience of envy or resentment in this moment with curiosity.
You might notice qualities emerging,
Maybe a sense of a color,
A shape,
A texture,
Or a movement.
Just allow your awareness to rest with whatever arises,
Letting go of any judgments.
Now,
Invite this part of you that we are exploring,
This feeling of envy or resentment,
To show you more about itself.
You might silently ask,
What are you trying to do for me?
How are you trying to help or protect me?
Listen inwards,
Not forcing an answer,
But simply allowing yourself to be curious about what might arise.
Maybe there's a sense that this part is trying to protect your worth.
Maybe it's trying to ensure you're treated fairly.
Maybe it's making sure your needs and desires aren't forgotten.
Maybe it's preserving hope that things could be different,
Or helping you recognize injustice in the world.
If you notice a protective intention behind these difficult feelings,
Experiment with acknowledging this part of you and its positive wishes for you.
This part of you has likely been working hard,
In its own way,
To help you navigate a world that often isn't fair.
If it feels right to you,
You might say to this part,
I see you're trying to help me.
Thank you for trying to protect me.
Notice if there's any shift in the sensation as you acknowledge any protective goals of this part.
Maybe a softening,
A release,
Or simply a sense of being recognized.
Whatever you're experiencing,
Even if you're not yet noticing much response at all,
Is completely okay.
Now,
Ask yourself with a sense of openness to whatever arises,
What does this part really need?
Beneath the resentment or envy,
Is there a longing for recognition and respect?
Maybe a wish for fairness,
For belonging,
For security or safety?
Or maybe just a longing for happiness and ease?
Simply notice whatever emerges,
Allowing space for your inner wisdom to reveal itself.
Take a moment to acknowledge that the needs underneath the resentment and envy are completely valid.
This part of you likely has wisdom to offer you about what is important to you.
Holding this part and any feelings and sensations connected to it in your focus,
Experiment with asking what this part needs to hear or receive from you in this moment.
Maybe validation,
Reassurance,
Or something else.
Just listen and notice what arises.
And now,
Take a few deep breaths and offer this part what it most needs from you in this moment.
While maintaining that compassionate connection to this part of you,
Begin to gently widen your awareness to include your whole body and all of your experience.
This isn't about pushing away the resentment or envy,
But rather about creating a larger space where it can be held.
These emotions are just one part of your experience in this moment,
Existing alongside all of your other sensations,
Thoughts,
Emotions,
Desires,
And knowledge.
Take a moment to connect with the deepest you that is right now witnessing all of your experience.
Your wise,
Observing self.
This witnessing presence has the capacity to hold all with acceptance.
From this wisest self,
Allow yourself to be curious.
What if there is a way to honor the wisdom and protective intentions of the part that holds resentment or envy,
While also allowing ease,
Lightness,
And appreciation into your life and relationships?
You might visualize your resentment and envy as colors,
Shapes,
Or energies that are free to move and change,
Rather than being fixed.
Breathing deeply,
Not forcing any changes,
But simply noticing any natural evolution or transformation that may want to happen as you give it space and gentle attention.
Maybe anger at unfairness wants to transform into a powerful determination.
Maybe envy's longing wants to transform into awareness of your needs.
Maybe there's an action this part wants to take in your life.
Just listen and notice any clarity that begins to arise in words,
Images,
Or simply a felt sense.
Whatever shift wants to happen,
Allow that transformation to begin unfolding naturally.
Maybe as this part discovers new ways to care for you,
Certain protective thought patterns or feelings are no longer needed and are ready to be let go.
If this resonates with each exhale,
Imagine these old patterns flowing out,
Creating space for what truly serves you now.
If you do not yet feel ready to release anything,
That's completely okay too.
Your inner wisdom knows when the moment is right,
And healing can continue to unfold in its own time.
Trust that by exploring these difficult emotions with acceptance,
You're setting in motion a natural evolution.
Like ice in the warm palm of your hand,
What we observe with gentle attention cannot help but transform.
As we close,
Gently return your awareness to your body and your breath,
Grounding yourself in the present moment with all of your experiences included.
Notice any shifts in your body or mind from the beginning of the practice.
Maybe more warmth,
Lightness,
Or acceptance or clarity,
Even if it's a small shift.
Breathing deeply into this shift,
Anchoring it in your body,
And when you're ready,
Opening your eyes and returning to your day,
Carrying with you all the benefits of this compassionate inner work.
