Hello and welcome to this meditation focused on presence,
Nervous system safety and emotional integration for rather than just bypassing them actually staying with and processing difficult feelings.
Find a comfortable position sitting or lying down where your body can be supported and your breath can move freely.
Gently close your eyes or soften your gaze.
Take a slow breath in through your nose and let it out through your mouth.
Again inhale and exhale.
Let your shoulders drop.
Let your jaw soften.
Let your body know it does not need to brace or do anything right now.
Now bring your attention to your breath.
Not to control it but simply to feel it.
The air moving in and the air moving out.
When air flows everything flows.
There is nothing you need to fix in this moment.
Now gently ask yourself what am I feeling right now?
Do not search for a story.
This is not to analyze.
Just notice what is present.
What are you feeling in your body,
In your chest,
In your belly or wherever that may be.
It may be sadness,
It may be tightness,
It may be loneliness,
It may be anxiety.
Is there a heaviness in the chest or belly?
Whatever is here allow it to be here.
Shift your attention from the story of the feeling to the sensation of the feeling.
Where do you feel it in your body?
Is it warm or cold?
Heavy or light?
Tight or loose?
Is it moving or is it still?
Does it have a color?
Does it have a sound?
What is that color?
What is that sound?
Maybe even you can voice it out.
There is no right answer.
You are simply noticing.
Now imagine that you are creating space around this sensation.
You are not pushing it away.
You are not pulling it closer.
You are simply giving it room to exist.
Let your breath move gently into the area where the feeling lives.
As you inhale imagine softening around it.
And as you exhale imagine giving it permission to stay.
If discomfort arises,
Remind yourself quietly.
I can feel this and still be safe.
This is uncomfortable but it is not dangerous.
You are not being harmed by this emotion.
You are meeting it.
If your mind starts to wander into thoughts,
Stories,
Or judgments,
Gently come back to the body.
Back to sensation.
Back to breath.
Each time you return you are practicing emotional courage.
Now silently say to the feeling,
You don't have to go.
You don't have to change.
You can be here.
Notice if anything shifts.
Even slightly.
Maybe a softening.
A deepening of breath.
Or a subtle release.
This is how emotions complete themselves.
Stay here for a few more breaths.
Allowing what is present to move at its own pace.
You are not rushing healing.
You are allowing it.
When you are ready,
Slowly bring your awareness back to your body as a whole.
Feel the surface beneath you.
Feel the room around you.
Or the space around you.
Take one gentle grounding breath.
And when it feels right,
You can open your eyes.
Carrying with you the knowing that you can meet what you without running from it.
Thank you.
