Welcome to your gentle meditation focused on helping you release those tough feelings and the stories associated with them.
Because of Harvard neuroscientist Jill Bolt Taylor,
We've learned that the body only takes up to 90 seconds to identify an emotion and allow it to dissipate.
90 seconds.
Any lingering feelings then are due to the repeating stories and thoughts that we tell ourselves.
The meaning we create out of those feelings that keep us in this loop.
So know that by engaging in this practice you will not stay in this moment forever.
You will not be stuck in these tough unwanted feelings and instead you will train your mind to observe and detach.
Allowing these feelings to move through you without getting caught up in that mental loop.
Now let's begin by getting into a comfortable seated position with your spine straight and relaxing your hands in your lap if that feels comfortable.
Go ahead and gently close your eyes.
Take a deep belly breath in,
Holding at the top and release.
Another deep belly breath in,
Hold at the top and release.
And a final deep belly breath in,
Holding and release.
Allow your breathing to go back to its natural rhythm.
Relax your shoulders away from your ears.
Unclench your jaw.
Relax your eyes.
Unfurl your brow and just come into the present moment.
As you sit here begin to bring your attention to the feelings that are bothering you.
The feelings that you're ready and open to releasing.
Begin to notice where do you feel these feelings most in your body?
Do they feel warm?
Do they feel sharp or dull?
Just notice without judgment.
Getting curious,
Open to observing.
And if you find yourself coming up with thoughts about these feelings,
Gently allow those thoughts to pass and bring your focus back to the physical feeling.
Does this feeling have a color or a shape?
Put your scientific hat on and simply observe.
Getting curious and noticing the qualities of this feeling.
Releasing any story around them.
Notice the feeling,
Allow it to come up,
To say hello as if it were just a person walking by on the street.
Nothing more,
Nothing less,
Just a passerby in your life.
Now notice that the feeling has moved or changed or shifted in any way and breathe into it.
Allowing your breath to keep you detached from the feeling and in that state of observation.
Continuing to release any thought about the feelings you experience.
Just allow it to be detached observation.
Allowing it to move,
Shift and change.
Remembering that nothing has meaning except for the meaning that we provide.
So by detaching and simply observing,
We are removing any power these feelings might have.
Putting ourselves back into the driver's seat,
Observing but not attaching.
Take a deep belly breath in and allow these feelings to move.
Releasing them as you sigh out your mouth.
Another deep breath in,
Breathing space into these feelings,
Sighing it all out.
Remember you get to decide.
You are in control and you get to choose whether or not you want to hang on to these feelings that don't serve.
Take another deep breath in,
Thinking the word release and sigh out your mouth.
Now bring your right hand up to your collarbone and begin tapping while repeating after me.
I allow these feelings to move through me.
I release any meaning attached to these feelings.
Knowing my body can process them within 90 seconds,
I allow my body to process my emotions without creating mental barriers.
I release and let go of these unwanted feelings.
Stop tapping,
Take a big deep belly breath in and sigh it out.
Shake your arms and your hands if that feels good to help release that stagnant energy.
Now let's fill the space you just created with calmness and gratitude.
Placing your hand over your heart space,
Find deep gratitude to your body for processing your emotions efficiently.
Deep gratitude to your mind for allowing the thoughts to flow by like water in a river.
Deep gratitude to neuroscience for teaching us that all we need is 90 seconds and deep gratitude for life for giving us ample opportunity to feel it all.
Now gently come back to the room you're in,
Wiggling your fingers and toes and when you're ready,
Opening your eyes and coming back into your day.
Know that this tool is available to you anytime you need support moving through your big feelings.
Choosing what to focus on is your superpower and you can exercise it anytime you need,
Sending you much love and strength for the rest of your day.
