Hi and welcome to this guided meditation.
My name is Emaldine and I will be your guide today to help you cultivate a greater compassion for your own emotional experience.
As humans,
We all experience a range of emotions from those that uplift us to those that challenge us.
Sometimes we judge certain emotions.
We feel or we believe more accurately that we shouldn't be angry or jealous or sad.
Whatever the emotion may be,
Today we will soften our judgment of these more difficult emotions and hold them with care instead.
They are part of you and you deserve to love yourself and all your thoughts and all your emotions and conditionally.
To get started,
Find a comfortable seated position with your spine comfortably erect.
Let your eyes close gently or keep them open with a soft gaze looking downward a few feet in front of you.
Now take a moment to connect with the seat or the pillow or any surface beneath you.
Notice how your skin feels in contact with that surface.
Recognize that this surface is supporting you now and throughout this entire practice.
Now scan your body gently from the base of your spine all the way to the very top of your head.
Take the time to go through every part of your body.
If you encounter any areas of tension that can be gently softened,
I invite you to soften them or to offer a loving breath in their direction.
Breathe in that area and breathe out feeling all the tensions in that area go away.
You might even want to put a smile on your face while you do that.
When you're finished with this gentle scan,
Call to mind a time when you experienced a difficult emotion,
One that you were struggling to feel or face.
On a scale from one to zero of intensity,
This should be an emotion that you would rate at the level three,
Four or five.
If at any point this practice feels destabilizing,
Return your retention kindly to the felt sense of the surface beneath you or any over anchor that supports you.
As you hold the situation and emotion in your mind,
Notice if there are any judgments attached to it.
Do you notice a condemnation or self-criticism either strong or subtle?
Is there righteousness either strong or subtle?
Notice whatever judgments might be there and see if you can soften them as you exhale.
As you inhale,
Welcome self-compassion into your experience.
So instead of judging your emotions to be good or bad,
Right or wrong,
Notice the sheer fact of their presence and then invite a caring attitude to bathe them.
You can welcome self-compassion into your emotional experience by resting a tender palm on your heart.
You can also offer yourself words of support and care.
Please repeat,
I witness my emotions without judgment.
Repeat it inside your head or out loud if you feel comfortable doing so.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
Let these words and the loving presence of your palm on your heart help you soften the stories and judgments you hold about this emotion.
Rest in this self-compassion,
Continuing to soften your thoughts about the emotion at hand as you continue to cultivate care.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
Offer yourself a word of gratitude for this practice now.
Celebrate,
The fact that you were here for yourself,
For it is not always easy to offer ourselves some compassion.
As you do that,
Notice with your next inhale how a bright white light is starting to sparkle in your heart.
Every inhale it becomes brighter and with every exhale it goes wider.
This bright light is pure love from your heart to yourself.
Notice everywhere it goes,
Your body is at peace in sync with yourself,
Forgiving and loving.
Feel that peace,
That compassion,
And love taking over your entire body.
Feel yourself starting to accept you and all your emotions as you are.
Let's finish when you are ready by taking three clearing breaths.
Take a big long breath in through the nose and breathe out through the mouth.
Again,
Big breath in through the nose and breathe out through the mouth.
Let any remaining tension leave your body.
Last breath in and breathe out and feel that glow,
That bright white light has taken every part of your body,
Of your heart.
You feel at peace with yourself.
Now take your time and when you feel like it,
You can start to move your fingers,
Your toes,
And slowly open your eyes to come back to the world.
We wish you a wonderful day or a wonderful evening.
You
