Welcome to this feeling and releasing meditation practice.
My name is Iris and I'm so glad you're here today.
I created this meditation to share a practice that I've seen help people who struggle with overwhelming emotions.
There can be some pretty profound shifts when we allow space for our emotions to be acknowledged and then gently released.
Today we're going to practice exactly that,
Feeling our emotions fully and creating pathways for their natural release when they're ready to go.
This practice helps to break the cycle of emotional suppression and the cycles of rumination that can leave us feeling trapped in patterns that don't serve us anymore.
Through this meditation,
You'll learn to acknowledge your feelings with compassion,
To listen to what they might be telling you,
And create space for their expression and release,
All without judgment or forcing anything to change.
As we begin,
Find a position that works for you.
It can be sitting,
Lying down,
Or any arrangement that offers you comfort and stability.
There's no perfect posture for this practice,
Only what works best for you.
Close your eyes when it feels right,
Or just soften your gaze to reduce visual stimulation.
Take this moment to settle into awareness of your body.
Bring attention to the parts of yourself that you can sense and feel right now.
If a full body scan works for you,
You might begin at the crown of your head and allow your attention to move downward.
If certain areas aren't present or sensations are different for you,
That's completely fine.
Simply explore the landscape of sensation that's available to you.
Notice,
Without labeling it,
Simply feel into your unique physical experience.
Where in your body do you sense constriction or holding?
Where do you feel openness or ease?
What sensations are making themselves known?
Stay with whatever you discover,
Letting your breath flow in its own rhythm.
Draw your awareness to your breathing pattern.
Notice the texture of each inhale,
And the release of each exhale.
Feel the subtle movements of breath in your chest and your stomach.
Experience how it feels to simply sit with yourself in this moment.
There's space for both struggle and possibility within each cycle of breath.
Now,
With curiosity and compassion rather than criticism,
Let's observe what emerges.
Ask yourself softly,
What emotions are here right now?
Allow your mind and body to reveal these emotions to you.
Take them one by one,
Without having to rush.
Select an emotion that's present and just breathe with her.
Acknowledge its existence without trying to change it.
See if this feeling has words to describe itself more fully.
Notice where and how this emotion manifests in your physical form.
Notice if there is warmth,
Tightness,
Fluttering,
Heaviness.
Observe also your instinctive response to this emotion.
Do you naturally turn toward it or away from it?
Remember,
We're here for honest curiosity.
Emotions don't require justification in order to exist.
They are valid simply because they are present.
Continue sitting with this emotion,
Breathing alongside it,
And offer this acknowledgement.
You're allowed to be here.
Even if it feels uncomfortable,
You're allowed to be here.
Make space to listen.
Allow space for this emotion to express itself in this safe space with you.
See if there is something that it wants to communicate,
If there's a message waiting to be heard.
You don't need to make sense of it,
Just allow the expression.
You remain safe,
Even as you experience this emotion fully.
And any time it needs any reassurance,
Just remind this feeling that it's allowed to be here.
That it exists.
That it is valid.
And with curiosity and compassion,
Ask this emotion with genuine interest,
Would you like to stay or would you prefer to leave?
And honor whatever answer arises,
There is no wrong answer.
If the emotion wishes to be released,
Notice where you sense this emotion most strongly in your experience.
This might be in a physical location in your body or in your thoughts,
Or simply as an energy that you can sense.
Imagine a pathway forming there.
Allowing movement outward from this space.
This pathway creating an opening for release.
As you continue breathing comfortably,
Imagine this emotion gradually flowing along this pathway.
With each exhale,
Feel a portion of it moving outward.
And again,
Offering words of acknowledgement.
I hear you.
I see you.
You exist.
You are allowed to be released if you're ready.
And if it feels ready,
Imagine this emotion pouring out of you completely.
Dissolving into the air around you.
Once expressed and released,
It becomes neutral energy.
Not good,
Not bad.
It transforms into something that was a natural,
Necessary part of your experience.
If time allows and it feels right,
Notice if there's another emotion that wants to surface.
Offer this feeling the same compassionate attention.
You are real.
You exist.
I see you.
I feel you.
You're allowed to be here.
Feel this emotion being recognized.
No longer alone,
But cared for,
Held,
And honored in your awareness.
And recognizing how much just sitting with it does for this emotion.
It just wants to be allowed to be here.
Without judgment.
Without being forced to change,
Or leave,
Or stay.
It is simply being heard and held.
Imagining again the energy,
The tightness,
Any discomfort that is associated with this emotion can be softened.
It can be released.
Imagining the resistance to this emotional experience.
Simply melting right off of your body.
Becoming neutral energy that simply is.
And allow your awareness to gently return to your breath.
Simply observe its natural rhythm without attempting to change it.
Just riding the waves of your breath.
Expand your attention now to include your surroundings.
Notice the sounds that you can hear.
The temperature of the air.
Noticing the space that your body occupies.
And bring awareness back to your resting and relaxed muscles.
Sending gratitude to yourself for this practice.
This safe space to acknowledge your honest and valid emotions.
Appreciating your higher self for allowing this exploration.
When you feel complete in this exercise.
Just take a few breaths to start to energize yourself.
And allow your eyes to open slowly.
Returning to the present moment with a renewed sense of emotional spaciousness.
