Enjoying the Present
Hello,
I'm Guadalupe César Núñez,
Psychotherapist at Enjoying the Present.
I created this space to offer free meditations,
Reflections,
And activities that might help you manage negative emotions and cope with difficult situations.
I hope you find it helpful.
I wish you love,
Peace,
And serenity.
Learning to let go of negative emotions and cope with difficult situations can help you feel better.
The following breathing exercise might be able to help you.
It is based on the ancient Buddhist tradition called dangling,
Also known as sending and receiving or letting go and accepting.
To begin,
Find a comfortable position for your body and close your eyes.
Now think about a challenging emotion,
One that you frequently feel,
For example,
Anger.
And if you can find a color that represents that feeling,
Try to attach it to the emotion,
For example,
Red.
Focus on your breath,
Exhaling the negative emotion,
Breathing through your nose and breathe out through your mouth the feeling of anger,
Red.
Next,
Choose a positive emotion like serenity and assign it a color,
For instance,
Light blue.
Breathing through your nose,
Serenity,
Light blue,
And breathe out through your mouth,
Anger,
Red.
Focus on your breath,
Inhaling the positive feeling of serenity,
Light blue,
And exhaling the negative emotion of anger,
Red.
Envision the colors filling and leaving your body.
With each breath,
Imagine serenity,
Light blue,
Expanding within you,
While anger,
Red,
Dissipates as vapor,
Leaving the room and transforming into energy.
Again,
Breathing light blue,
Serenity,
Breathe out red,
Letting go of anger.
Breathing blue,
Receiving serenity,
Breathe out red,
Letting go of anger.
Breathing blue,
Breathe out red,
Receiving serenity,
Letting go of anger.
Blue,
Red,
Serenity,
Anger.
Breathing blue,
Receiving serenity,
Breathe out red,
Letting go of anger.
The great thing about this exercise is that you can use it on the spot,
Anywhere you are.
You can try it with different feelings and colors,
Breathing in the positive ones and breathing out the feelings you don't need anymore.
Receiving positive emotions and letting them expand within you,
And breathing out the difficult,
Hurtful feelings,
Letting them go.
Let's give it a try.
Choose a positive feeling and color that you want to feel,
And now a negative one,
One that you don't want anymore.
Breathing a positive emotion,
And breathe out a negative one.
Breathing the color that represents the positive emotion,
And breathe out the color that represents the negative one.
Receiving the positive emotion,
And letting go of the negative one.
Last time,
Receiving a positive emotion,
And letting go of a negative one.
Gently bring your hands to your heart,
Feeling a sense of appreciation for this time of self-care,
Dedicated to your emotional well-being.
Have a great day.
