A guided meditation for navigating and clearing emotions.
Find a comfortable position,
Seated with your feet flat on the ground or standing with your knees slightly soft.
Close your eyes if you wish.
Take a slow inhale through the nose,
Let the belly expand,
And exhale gently through the mouth,
Releasing tension.
Whisper inwardly,
I am safe,
I am grounded,
I welcome what is here.
Now imagine roots growing from the soles of your feet deep into the earth.
With each inhale draw up the earth's steadiness,
And with each exhale release heaviness,
Tension or restless energy down through those roots,
Deep into the earth.
Continue again,
So an inhale,
Draw up the earth,
And the earth's steadiness,
And in the exhale release the tension,
The restless energy down through the roots into the earth.
And then gently place your hands on your lower belly,
Just below the navel,
The lower dantian,
Your chi centre,
And breathe here,
Feel warmth growing,
With every breath in and out through the nose,
Anchor yourself deeper and deeper.
Bring that awareness to the present moment,
And ask gently,
What emotions are here with me right now?
Instead of naming them though,
Scan your body,
Is there tightness in the chest,
A heaviness in the stomach,
Restlessness in the shoulders or the legs?
Qigong teaches that emotions live in the body,
Anger in the liver,
Fear in the kidneys,
Worry in the spleen,
Grief in the lungs.
Notice where your body is speaking,
And then if you'd like to name the emotion,
Name the emotion,
But continue to be aware of what is in your body,
Where you're feeling it,
Where the tension is,
The tightness,
The heaviness.
And now we'll begin a nice Qigong clearing breath,
So inhale through the nose,
Raise your arms up slowly to shoulder height,
Palms facing up,
And then exhale through the mouth with a soft ah sound,
Turning the palms down and lowering the arms.
And again,
Inhale through the nose,
Raise the arms slowly to shoulder height,
Palms facing up,
And then exhale through the mouth with a soft ah sound,
The palms down,
And lower the arms.
And as you exhale each time,
Imagine the emotion flowing out of the body and down into the earth.
So inhale through the nose,
Palms facing up,
The arms rising,
And then exhale through the mouth,
Palms facing down and lowering the arms,
The emotions flowing out of the body and down into the earth.
Repeat this for several more breaths,
And each time releasing more of what feels heavy.
And when you are ready,
Bring your hands to your chest.
As you inhale,
Expand the chest gently,
And as you exhale,
Sweep your hands outward as though pushing away fog.
Imagine clearing away emotional clouds,
Creating space for calm and clarity.
So again,
As you inhale,
Expand the chest gently,
And as you exhale,
Sweep your hands outward,
Push away that fog,
And clear the emotional clouds.
Create space for you.
In Qigong,
We don't just release emotions,
We transform them.
So if it's anger,
In the inhale,
Breathe in kindness.
For fear,
Breathe in courage.
For worry,
Breathe in trust.
For grief,
Breathe in acceptance.
And with each inhale,
Imagine a soft golden light entering,
Filling the places where old emotions once lived.
With each exhale,
Allow the darker energy to dissolve,
Leaving only warmth and space.
And now see yourself standing in a peaceful,
Natural space.
It might be a forest,
A riverbank,
Or a mountain.
With every step,
You feel lighter.
Notice the trees,
The breeze,
The water,
Or the sky.
Nature is holding you,
Helping you let go.
As you walk,
Gently shake out your wrists and hands as if flicking droplets of water away.
This simple Qigong movement clears that stagnant energy.
Let the last of your emotional weight just fall away.
You're being held by nature.
We're clearing that stagnant energy so that you can move forward.
Because from this lightened place,
You can respond to emotions with wisdom.
You can notice them.
You can breathe through them.
Move them out of the body and transform them into clarity and peace.
And anchor this with the phrase,
I can feel.
I can clear.
I can return to balance.
And place your hands back on your lower belly,
Over your qi center,
The lower dantian.
Breathe deeply three times,
Drawing energy back into yourself.
In and out through the nose,
Into that lower belly.
And as you do so,
Bring awareness as well to your body.
Your feet on the ground.
Your shoulders relaxed.
Your face soft.
And when you have completed those three deep breaths,
Wiggle your fingers and your toes and take one last cleansing exhale out through the mouth,
Releasing anything that remains.
And when you are ready,
Open your eyes,
Carrying this sense of clarity and emotional freedom with you.
And follow up after this meditation with a gentle stretch or some journaling.
Movement helps seal the release and writing helps capture those insights.
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