Hello,
I am Rashid Zahidi,
Creator and author of the Emo-Gym Journal,
A journal and workbook for emotional awareness and for balancing your wheel of life.
Welcome to this meditation focused on processing and overcoming sadness.
This practice is designed to help you sit with your emotions,
Acknowledge your feelings,
And find a path toward healing.
As you begin,
Find a comfortable position,
Either sitting or laying down.
Close your eyes and take a few deep breaths,
Allowing your body to relax and your mind to settle.
Take a deep breath in through your nose and slowly exhale through your mouth.
Let go of any tension you may be holding on to.
Continue to breathe slowly and deeply,
Feeling your body relax more and more with each exhale.
Now gently bring your attention to your heart space,
All the space around your heart,
The center of your chest.
Notice any sensations you might feel here.
Maybe there is a heaviness or a tightness.
Perhaps there is a dull ache or a sense of emptiness.
Whatever you feel,
Acknowledge it without judgment.
Just observe what's present for you in this moment.
As you breathe in,
Imagine that you are breathing directly into your heart space.
Picture the breath as a soothing,
Warm light filling your heart with a sense of calm,
Warmth,
And compassion.
With each exhale,
Imagine releasing any tension,
Heaviness,
Or pain you may be holding on to.
Now bring to mind the sadness you're feeling.
It might be linked to a specific event or a specific situation,
Or it might be a general sense of sorrow.
Whatever it is,
Allow it to come into your awareness.
Don't push it away or try to change it.
Just let it be there and sit with it.
Say to yourself,
Either silently or out loud,
It's okay to feel sad.
It's okay to feel this way.
Allow yourself to truly accept these words,
Giving yourself permission to feel whatever it is you're feeling.
As you sit with this sadness,
Notice where it's present in your body.
Maybe it's in your chest.
Maybe it's in your stomach.
Maybe your throat or somewhere else.
Whatever it is,
Bring your attention to this area and breathe into it.
Allow your breath to create space around the sadness,
Softening any tension or resistance you might be feeling.
Allowing yourself to feel.
Now take a moment to fully feel the sadness.
It might feel uncomfortable or even overwhelming at times,
But now it's safe to feel it here in this moment.
You are held in a space of compassion and a space of support.
Imagine your sadness as a wave in the ocean.
Watch as the wave rises,
Peaks,
And then gently falls away and dissolves into the ocean.
With each wave of sadness,
Remind yourself that this feeling is temporary.
It will come and it will go,
Just like the waves in the ocean.
If at any point you feel overwhelmed or flooded,
Return to the feeling of your breath in your body.
Notice the rise and fall of your chest,
The sensation of the air entering and leaving your nostrils.
Let your breath be an anchor,
Grounding you in the present moment.
Let the air flow.
When the air flows in and out of your body,
Everything else flows.
Now gently ask yourself,
What is this sadness trying to tell me?
Listen for any insights or messages that might arise.
Perhaps your sadness is pointing to a need for healing.
Maybe it's pointing to a need for letting go.
Or maybe it's calling for self-compassion.
Whatever comes up,
Acknowledge it with kindness and understanding.
Imagine wrapping your sadness in a warm,
Comforting blanket of love and compassion.
Visualize yourself holding this sadness as you would hold a dear friend or a child who is in pain.
Offer yourself the same love and care that you would offer to them.
Say to yourself,
I am here for you.
I am listening.
It's okay to feel this way.
I will take care of you.
Allow these words to fill your heart with a sense of comfort and a sense of peace.
As we begin to close this meditation,
Take a deep breath in.
And as you exhale,
Imagine releasing any remaining sadness or tension you might be holding onto.
Picture it dissolving into the air,
Leaving you feeling lighter and more at ease.
Know that you have the power to return to this place of peace and compassion whenever you need it.
Your sadness is a part of your journey,
But it does not define you.
You are strong.
You are resilient.
And you are capable of healing.
And you are healing.
Take a few more deep breaths,
Slowly bringing your awareness back to your body.
Now wiggle your fingers and then wiggle your toes.
Slowly stretch your arms and legs.
When you're ready,
Open your eyes,
Bringing the sense of calm and compassion with you into the rest of your day,
Evening,
Afternoon,
Or night.
Thank you for taking this time to sit with your sadness and to care for yourself.
Remember,
Healing is a journey,
And you are never alone on this path.
