Making Space For Difficult Emotions

We all experience a range of emotions, from joy and ease to sadness, anger, and fear. Sometimes, we judge the emotions we find difficult or wish they weren’t there. In this meditation, we gently soften those judgments and practice making space for difficult emotions, meeting them with kindness, acceptance, and care.

This practice can help you develop greater emotional awareness, self-compassion, and acceptance, while creating more space to be with difficult feelings without being overwhelmed by them.

Transcript

As humans, We all experience a range of emotions, From those that uplift us to those that challenge us. And sometimes we judge certain emotions. We might believe that we shouldn't be angry or jealous or sad. Today we will soften our judgments of these more difficult emotions and hold them with care instead. So to get started, Find a comfortable seated position. Let your eyes close gently when you are ready. Or you can let your gaze soften towards the floor. Take a moment to connect with the seed or the surface beneath you. Know that this surface is supporting you now and throughout this practice. Scan your body gently from the base of your spine. All the way to the very top of your head. And if you encounter any areas of tension that can be gently softened, I invite you to soften them. Or to offer a loving breath in their direction. And when you're finished with this gentle scan. Call to mind a time when you experienced a difficult emotion. On a scale from 1 to 10 of intensity this should be an emotion that you would rate at a level 3, 4 or 5. And if at any point this practice feels destabilizing, Return your attention to the felt sense of the surface beneath you. Or any other anchor that supports you. And as you hold this situation and emotion in mind Notice if there are any judgments attached to it. Is there any self-criticism? Strong, Subtle. Is their righteousness. Either strong or subtle. Notice whatever judgments might be there. And see if you can soften them as you exhale. And as you inhale, Welcome self-compassion into your experience. So instead of judging your emotions to be good or bad, Right or wrong, Notice the sheer fact of their presence. And then invite a caring attitude to base them. You can welcome self-compassion into your emotional experience by resting a tender palm on your heart. Or by offering yourself words of support and care. You might repeat. I witness my emotions without judgement. 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 palm on your heart. Help to soften the stories and judgments. You hold about this emotion. Rest in this self-compassion. Continuing to soften your thoughts about the emotion at hand. As you continue to cultivate care. I witness my emotions without judgement. I love, Honor, And care for myself. I am here for myself through all of life's experiences. Offer yourself a word of gratitude for this practice now. It is not always easy to offer ourselves compassion. And now take two or three clearing breaths. Taking your time whenever you are ready. You can slowly open your eyes to come back. To the room.