Welcome to this meditation.
Let's begin by taking a moment to settle into a comfortable seated position.
Whatever that looks like for you.
Knowing that every time that we meditate,
The experience will be different to the one before.
And it'll be different to the one that comes next.
So allow yourself just to begin by being present with however you are today.
With no expectations,
But simply showing up.
Allowing your eyes to close.
As you take a big,
Deep,
Letting go breath.
Releasing all of that stagnant air.
And feeling that rush of fresh,
Clean oxygen into your lungs on each inhale.
Allowing your breath now to come to a steady rhythm.
Not trying to change it in any way.
But just trusting your body to find that ease and comfort and flow of your breath moving in and out.
Allowing any tensions or distractions to dissolve with each exhale.
And with each inhale,
Feel yourself breathing in greater calm,
And centeredness,
And compassion.
For a meditation on emotional self-awareness,
Begin by bringing to mind a recent situation where you struggled to manage your emotions in a constructive way.
Really allow yourself to safely revisit those moments.
Without causing any strain.
Allowing yourself to recall what that felt like in your body.
What sensations arose within your body.
What thoughts were going through your mind.
And what emotions arose for you in that moment.
And now very gently release those emotions and thoughts and sensations.
Allowing them to hover at the back of your mind.
Not gone completely,
But no longer front and center.
Allowing the breath to allow them to drift to the margins of your mind.
And now bring your attention to your breath.
With each inhale,
Imagine that you're filling yourself up with a sense of calm and ease.
And with each exhale,
Imagine that you're releasing any tension or stress in your body.
Allowing yourself to sink deeper into this state of relaxation with each breath.
As you continue to breathe deeply,
Bring your attention now to your heart center.
Imagine a bright,
Warm light emanating from your heart.
Filling your entire body with a sense of warmth and compassion.
And this bright,
Warm light might be whatever color you want it to be.
There's no right,
There's no wrong.
As you experience the sense of warming,
Bright light emanating from your heart center.
And from this place of inner wisdom and self-awareness,
You're able to observe your thoughts and emotions with curiosity and compassion.
Rather than getting caught up in them.
And now from this place of curiosity and compassion,
Recall that situation that you identified at the beginning of this meditation.
And without judgment,
Simply observe the thoughts and emotions that arise as you recall the situation again.
Notice any physical sensations in your body.
Allowing yourself to fully feel these emotions and sensations without trying to push them away or suppress them.
What does it feel like when you play this scene out in your mind again?
Reconnecting to that bright,
Vibrant,
Compassionate heart center.
A place of non-judgment.
A place of beginner's mind.
As you continue to observe your thoughts and emotions,
Bring your attention back to your breath once again.
With each inhale,
Imagine that you're bringing in a sense of calm and clarity.
With each exhale,
Imagine that you're releasing once again any tension or stress that you may continue to hold.
What emotions did you observe as you recalled that situation?
How do these emotions manifest themselves in your body?
What did you learn about yourself and your emotional patterns from this experience?
How can you apply this newfound awareness to manage your emotions more effectively in the future?
So we begin to bring this meditation to a close now.
Allow yourself acknowledgement for showing up and taking this time today to cultivate your emotional self-awareness.
And remember that you have that power within you to observe your emotions with curiosity and compassion.
And to choose how to respond to them in a constructive way.
Bringing your attention back to your breath and your body now.
And when you're ready,
Gently opening your eyes and picking up your journal.
And journaling on any of those questions or reflections.
And most importantly,
Journaling on what new insights you have and how you will be able to confront challenging emotions in the future.
