Post-Election Guided Emotional Release For Distress

This meditation offers a guided emotional release of distress- using steps from an emotional release guide I made using 5 steps to move through emotions without shutting down. This guided release is for those feeling intense emotions following the presidential election and for those who want to MOVE them out of your body. For a release. Designed with compassion, it provides gentle support for those experiencing grief, frustration, or fear about the future. It's for those who are experiencing feelings of disgust, betrayal, exhaustion, fear, and anger.

This session invites you to reconnect with a sense of grounding and peace inside yourself as you acknowledge emotions and then release emotions that may feel overwhelming. Whether you’re processing personal triggers or societal shifts, this meditation helps you release what’s held within and find a place of inner calm and strength.

Transcript

So to start,

I just want to ask everybody to find a comfortable seat somewhere or laying down.

Find a comfortable position and I want you to close your eyes for this.

I really want to help you hone into your body and your emotions without the urge to resist.

So as you settle in,

Just finding that comfortable space,

I want you to begin with a deep breath in through your nose and out through your mouth.

I want you to inhale again,

But I want you to hold and really have this inhale be fuller than the last one with a full exhale gently through your mouth.

On the exhales,

I want you to just feel the weight of your body as you're sinking into the support beneath you,

Grounding yourself in the present moment.

Continuing with slow deep breath here at a pace that's comfortable for you,

Really allowing yourself to fully inhale and fully exhale,

Letting your body release on the exhale.

We're going to start a body scan from toe to head.

We're going to just notice here any areas of tension or heaviness or discomfort,

And the goal is that we're going to find where our emotions are held in our bodies.

You may feel this in your chest or your stomach or your shoulders.

Just continuing to breathe here and wherever it is,

Just simply bring your awareness to the areas.

As I do the body scan,

Just allowing yourself to acknowledge what's present without any judgment like the trees.

We don't judge the trees.

Starting with the toes,

The right toe and the left toe,

Just noticing this area where there's very little sensation and taking a breath here,

Scanning up to your right ankle and then your left ankle,

Seeing if you need to adjust or if there's any tension held here in the area of our body that holds all the weight.

Going up to your right leg,

Tracking up on a timeline,

Up on a line,

All the way into your glutes,

Both on the right leg and the left leg,

Taking a deep breath here,

Fully inhaling and fully exhaling.

Perhaps there's some underlying emotions,

So we're going to go into the emotional centers of the body,

Starting with the lower abdomen area all the way out to the glutes and the hips,

Where we store a lot of trauma,

A lot of shame.

Some of us with sexual abuse,

History,

We just want to notice these areas if they're tight or tense.

If we're holding any fear here,

Going up into the stomach,

Just letting any emotions arise,

Any sensations arise in the stomach area,

Taking a deep breath into the lower and the upper abdomen,

Just filling the whole area,

All four quadrants,

Up into the liver and the pancreas,

Over to the spleen,

Just noticing if we have any tension in our abdomen.

This is an area where we hold a lot of fear,

A lot of anger,

A lot of panic.

Taking a deep breath here,

Not judging,

Just allowing yourself to sit with it,

Connecting to your breath if your mind starts to chatter or wander.

Continue scanning up into the heart area.

I want you to pay attention to both the front of the heart and the back of the heart.

Maybe your heart is holding a lot of grief,

A lot of anger,

A lot of feelings of betrayal.

If you've been through any sort of sexual assault,

Perhaps there are feelings of betrayal,

Of people that voted for someone who has charges for this sort of thing.

Maybe it's betrayal because you are an immigrant or you love an immigrant,

And there are some feelings of betrayal here.

Just breathing into those sensations in the body,

Noticing what they feel like.

Maybe it's heaviness.

Maybe it's tension.

Just allowing yourself to sense the intensity,

See how intense it is,

0 to 10,

Just noticing.

Maybe taking a bigger deep breath here.

We do hold a lot of heartache around the election results,

A lot of grief and sadness and loss.

Just allowing yourself to sense and feel any of that.

Maybe it's carried in the shoulders.

There's a lot of tension and stress of responsibility.

Maybe you spend a lot of time and energy campaigning,

Trying to share knowledge,

Trying to help people understand.

Just allowing yourself to breathe,

Letting your shoulders relax with each exhale.

I'm not trying to get you to calm down,

But just notice where that tension is held.

Scanning up into the throat area,

Just making sure your jaw is relaxed here and your tongue is not on the roof of your mouth.

This area is heavy because this is an area where we speak our voice,

Our truth out into the world.

Maybe there's some feelings here of my voice isn't heard,

Our voices are not loud enough,

My needs are not being met.

Just allowing yourself to tap into that in the throat area.

Just seeing if that feels tight or constricted,

Like a need to yell or a need to cry or a need to laugh.

I'm not sure what it is that needs to be released,

But just feeling that tension in the area.

Taking a deep breath,

Just letting yourself feel the air pass through that area,

In and out.

You're doing amazing,

Just continuing to locate the emotions.

Going up into the head space where we overthink and we overanalyze.

This is an area where we might feel afraid.

I don't know what's going to happen in the future.

I'm not sure what rights will be lost.

I'm already thinking of all the rights that were already lost.

The thinking mind,

Just noticing if the temperature in this area is more extreme or intense,

If it's heated,

If it feels rapid,

If it feels like electricity,

Firing.

Just taking a breath into that area,

Just noticing if the scalp feels tight,

The back of the neck,

The eyebrows are furrowing.

Just taking some deep breaths here,

Two cycles.

We're going to go into asking the body what it's trying to say to us.

This is when we listen to our body's signals of these overwhelming emotions.

Just continuing to breathe as I talk.

Just asking the body,

What are you trying to tell me?

Allowing yourself to use a first-person voice.

I'm afraid.

I'm so angry.

I'm not listened to.

I'm going to be alone in this.

I can't trust anyone.

I want you to see what comes up as the beliefs underneath all of these feelings in our body and these sensations and these emotions.

Just paying attention to your heartbeat,

The temperature of your head right now.

Just noticing if your muscles are clenched.

Just noticing on a scale of 0 to 10,

With 10 being the highest,

Noticing how intense these emotions are.

Taking some big breaths before we go to release.

I'm going to give two options for gentle and more intense release.

The way we handle our emotions and move through them is by releasing them.

I'm going to do a gentle release first.

We are going to first just move a little bit.

Taking a deep breath here.

Our body is telling us that we shouldn't be moving,

Going ahead and exhaling.

When we're afraid,

When we're scared,

When we're angry,

When we're hurt,

We lock up.

I want you to just gently move your ankles,

Your shoulders,

Your wrists.

Maybe a slight stretch in the neck.

Taking some deep breaths.

Maybe your breaths are getting heavier here because you're tapping into the emotion in your body.

Just as a gentle release,

Take a deep breath.

I want you on the exhale to sigh.

Taking a deep breath in.

Allowing it to be a prolonged sigh.

Your diaphragm is all the way adjusting.

Taking another deep breath here.

It feels comfortable.

You can sigh even more intensely.

Or maybe on the exhale you just want to do a gentle hum to release.

You're doing amazing.

If you want to increase the intensity of the release,

I want you to take a deep breath in,

And I want you to exhale with your lips pursed.

I want you to forcefully exhale like you're blowing something,

But you're blowing it so hard to get it out of your body.

Do a few deep breaths in and a few intense exhales out of pursed lips as intensely as you need to.

You're doing amazing.

If you want to continue with these gentle release,

I'll invite you to do so.

I'm going to walk through more of an intense release.

If you feel that the emotions are really heightened in your body,

I want you to tap into them.

If it's your chest,

Your throat,

Your head,

I want you to take a deep breath in.

I want you to sigh as heavily as you can,

Really making a noise like from the soul.

Maybe it sounds more like a yell.

I want you to grab a pillow if it's really heightened,

10 out of 10.

Grab a pillow,

And I just want you to yell as loud as you can into the pillow.

You're doing amazing.

Continue to do this vocal activation if it's comfortable to you to release the emotion.

If we have a lot of stuckness in our body from just this gross feeling of,

I can't believe this is happening,

I want you to stand up.

I want you to stomp your feet,

And I want you to slam your hands down in the air.

I want you to shake them up in the air.

I want you to take up space.

If it feels comfortable to jump,

To stretch your arms out,

To stamp on the ground,

I want you to go ahead and do that right now.

I'm going to invite you to give yourself permission here to actually say out loud what you're thinking.

I can't believe this happened.

How could this happen?

How could someone vote for this person?

How could someone in power having charges be elected?

How could somebody make me feel so unsafe?

What's going to happen in the future?

I'm scared.

I'm afraid.

I want you to say those things out loud right now.

Yes,

You're doing amazing.

Keep going.

Whatever it is that feels good for the release,

Whether it's heavy breathing,

Whether it's sighing,

Whether it's humming,

Continuing to take a deep breath and exhale as deeply as you need to here,

Connecting with these sensations and these emotions.

As you breathe,

You can start slowing down here to a pace that's comfortable for you.

When you're ready,

When you've stopped releasing,

Just going back into a space where you're seated.

You're more aware of your body.

We're just going to breathe into the body.

Now that you've released some of the emotions,

You've acknowledged you listened.

Taking a deep breath here and exhale fully.

I want you to tap in to how your body feels right now in this moment,

The seat beneath you,

The floor beneath you,

Anything that's supporting you.

Still with your eyes closed,

Just feeling the space around you,

How much space you took up through your voice,

Through your breath,

Through your movement.

Continuing to breathe here at a pace that's comfortable for you.

I want you to thank yourself for coming to do this today,

For accessing your emotions,

Acknowledging them,

Letting your voice speak.

Taking some deep breaths here,

Just listening to my voice.

You are heard.

You are seen.

You are worthy.

We all have in unity the power to continue to create the energy that we want to shine and radiate out into the world.

Continuing to breathe here,

Just allowing ourselves to feel all the feelings that we feel,

Not being gaslit,

Not being told we're being dramatic,

But we're allowed to be here in our body,

In these feelings.

Letting anything else come up that needs to come up,

Whether it's tears,

Laughter,

Crying,

Yelling,

Just allowing yourself to continue to release,

Or maybe you just want to continue settling into your body.

You're doing amazing.

This is how we move through emotions.

Just slowing down even further here,

Maybe swaying and rocking a little bit,

Just letting your body know we're slowing down here.

Just continuing to breathe,

Being with your body,

Coming back into a nice,

Quiet space in yourself,

A free and liberated and quiet space where no one has authority over you.

Imagining the faces of people you love and people that love you.

Just feeling love and compassion in your heart for all of your fellow survivors,

All of your fellow people that also feel the same way that you feel right now,

Just knowing that you're not alone,

Knowing that we have a whole community of love and support at any time.

Inside of yourself as well as with those around you that are safe.

Thanking yourself for coming today to do this exercise with gratitude,

So much more clarity,

So much more centered and grounded,

And when you're ready,

Gently open your eyes and just look at your surroundings,

And maybe they're just a little bit brighter.

Thank you so much for joining me in this recording.

If you have any interest in going through a step-by-step guide,

Feel free to check out one of my offerings.

For now,

I just want to thank you for being here,

For you,

For showing up for yourself and the community,

And for having the feelings that you have,

Man.

I mean,

That's amazing.

You're in touch.

Let's just keep honoring those together.