Hello,
My name is Michelle Davis with Deep Energy Guided Meditations.
It is my great pleasure to read to you today a guided meditation titled Compassion for Your Emotions.
Before you begin this practice,
Consider the following.
Why you chose this topic.
How your belly,
Chest,
And head each feel when you reflect on this topic.
The emotions that you can associate with these visceral feelings.
The positive or negative impact of any stories you believe in regarding this topic.
How you might feel with increased awareness around this topic.
How and when you can apply increased mindfulness to this topic in your day-to-day life.
As humans,
We all experience a range of emotions.
From those that uplift us,
To those that painfully challenge us.
Sometimes we judge certain emotions.
We might believe that we shouldn't feel a particular way.
Today,
We will soften our judgments of these more difficult emotions and hold them with care.
To get started,
Find a comfortable seated position.
When you are ready,
Gently close your eyes or soften your gaze.
Bring your awareness to your sits bones.
Feel the surface you are seated upon.
Know that this surface is supporting you.
It is supporting you now and throughout this practice.
Soften your body from the base of your spine all the way up to the very top of your skull.
If you encounter any areas of tension,
Breathe into the space of discomfort and allow the tension to soften and melt away.
Continue to focus on this technique for the next 30 seconds.
Breathing in awareness,
Exhale,
Soften and melt.
When you are finished with the scan,
Call to mind a time when you experienced a difficult emotion.
On a scale from 1 to 10 out of intensity,
This should be an emotion that you would rate at a level 3,
4,
Or 5.
Focus,
Breathe.
Become aware of the emotion.
As you hold focus on the situation and identify the emotion,
Notice if you are experiencing any judgments attached to this memory.
Is there condemnation or self-criticism?
Is the feeling strong or is the feeling subtle?
Is there a feeling of righteousness?
Is this feeling either strong or subtle?
Notice whatever judgments might be present.
And you can soften and release the judgments as you exhale.
As you inhale,
Breathe in self-compassion.
Rather than judging your emotions to be either good,
Bad,
Right,
Or wrong,
Notice their presence and cultivate a mindset of being self-compassionate toward yourself.
There is no judgment for your emotions.
One simple technique if you'd like to go deeper into the practice of self-compassion is to rest your palms over your heart.
Focus on your breath and cultivate a sense of connectedness and reverence towards yourself.
To go even deeper,
You can offer yourself words of support and care.
These affirmative statements will increase your positive feelings.
They will uplift you and encourage your sense of self-connectedness.
Repeating the following affirmations.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
Let these words or the loving presence of your palms over your heart help to soften the stories and judgments you hold about your emotions.
Focus on self-compassion,
Continuing to soften your thoughts about the emotions at hand as you continue to cultivate a sense of connectedness and reverence toward yourself.
Repeating the following affirmations.
You might choose to repeat them silently or you can speak them out loud.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
It is not always easy or comfortable to offer ourselves compassion.
Take a moment now,
A moment of gratitude toward yourself for committing to this guided meditation,
A practice of compassion for your emotions.
Honor the time you took to support and promote your well-being.
I love,
Honor,
And care for myself.
Beginning to bring your awareness back to the space around you.
Notice the surface you're seated upon.
Feel the length of your spine and notice the breath flowing in and out.
Inhale,
Exhale,
Wiggle your toes,
Wiggle your fingers,
Gently move and stretch your neck.
Wiggle your shoulders forward,
Up,
Back,
And down.
When you are ready,
Slowly open your eyes.
