I want you to get comfortable in a seated position with your back supported.
It might feel good to have a pillow in your lap to rest your arms on,
Or you can just let them hang gently by your side.
Most important thing,
Just allow yourself to be comfortable and feel supported.
Take your time.
Now for the next couple minutes,
I'll keep an eye on the time.
I just want you to focus on your breath.
Breathing in and out naturally.
Let your breath strengthen or slow,
Just as it wishes to.
And as you hone in on this breathing,
For the next couple minutes,
Just invite any emotion that has been wanting to come to the surface to start to float up.
Tune in to where you can feel it moving through your body.
And allow the muscles of your face to begin expressing this emotion.
Whether it's rage,
Elation,
Peace,
Despair,
Just allow the muscles of your face to fully express what your body is feeling.
And let this feeling run down to your shoulders,
Down your arms,
Into your hands,
And allow the muscles of your hands to express this emotion.
You may want to ball them into a fist.
You may want to wiggle your fingers,
Stretch your hands as wide as they can go,
Shake your arms out.
Whatever comes to you,
Just allow it to move freely.
And now allow this feeling to run down the torso,
Down your legs,
All the way to your feet,
And pay attention to what the rest of your body wants to do in order to express this emotion.
You may want to kick your feet out in front of you.
You may want to curl tightly into a ball.
Whatever it is,
I'll keep an eye on the time,
And just allow yourself to do this for the next few moments.
And now,
Beginning with your toes,
I want you to curl your toes,
Curl your feet,
Grip every muscle in your body,
All the way up to your scalp,
As tight as you can.
Take a good,
Deep breath in,
And hold it,
And release.
Let's do that one more time.
Grip every single muscle,
All the way up the body,
As tight as you can.
Good,
Deep breath in.
Hold it,
And exhale,
And release.
Now I want you to imagine standing tall,
And stepping outside of your body,
And standing just a couple inches behind yourself,
That is sitting where you are right now.
I want you to picture placing your hands on your shoulders,
And feeling the heat in your palms,
Flooding compassion and understanding,
Down through your shoulders.
This is the you that remains still,
And grounded,
And peaceful,
Even in the middle of overwhelming emotions.
This aspect of you is always present.
Pay attention to what it feels like to stand this tall,
This stable,
To hold this much peace.
And love for yourself.
Sit with this feeling for as long as you like.
And when you're ready to end this meditation,
Slowly stand,
Letting your eyes open,
And join with this aspect of yourself.
