Mindful Moments: Exploring & Releasing A Difficult Emotion Or Sensation

Welcome to the Mindful Moments series, each meditation is designed to help you meditate for immediate grounding, peace, and joy in your life – regardless of how much time you have in your day for self-care and meditation. This meditation invites you to explore an emotion or painful sensation while assisting you in understanding it and releasing it from your body. Namaste!

Transcript

Welcome to mindful moments.

This is Amy Dean with One Awakening Institute.

Today I will be guiding you through a five minute meditation to help you get in touch with an emotion or sensation that may be calling out to you.

So take just a moment to find a comfortable place to sit or lie down.

And first focusing on your breathing,

Noticing if your breath is deep or shallow without trying to change anything.

And now doing a quick body scan from the very top of your head,

Moving your awareness downward to your chest,

Then to the midsection.

And just scanning,

Noticing if there's any emotions or sensations calling out to you now.

Then scanning down through your legs into your feet.

And now let's choose one emotion or sensation that called out to you.

Even if there were many,

Let's choose one that seemed to be the most intense or the loudest.

It's taking a very gentle and compassionate stance toward this emotion or sensation.

Pay attention to the way it feels without judging or interpreting.

Allow yourself to gently go into that emotion or sensation with a sense of ease,

With a curiosity,

With an openness.

And as you explore this part of you,

Notice if it has a form,

A color,

But has any characteristics that might help you to get to know this part of you even better.

And now turning towards this emotion or sensation and asking it directly,

What would you like me to know right now?

And then wait patiently for the answer.

As you place your attention and focus on this one area of your body,

Notice if this emotion or sensation has any further messages for you.

And now if it feels right,

Let's release this sensation or emotion,

Or at least let's start to bring down the intensity that you may be feeling.

Start by taking a deep breath in through your belly and exhaling completely out through your mouth,

Placing your hand on the place that was calling out to you today and thanking your body for the information you received.

When it feels right,

Start to wiggle your fingers and toes to wake up your body a bit.

And then open your eyes,

Coming back to your environment and moving slower,

More grounded,

More connected with your body throughout the rest of the day.

Reviews

It was so heartfelt touching thank you for sharing your wonderful meditation 🧘‍♀️

Simple and effective - I was surprised that the sensation had a color and shape, and it was helpful to ask what it was trying to tell me.

Just what I needed to give voice to neglected parts, hear what they needed, so I can move forward with my day in a mindful way.

Easy does it. Thank you for this blissful meditation.

A wonderful way to recenter. Thank you.

This meditation, gently, kept me from escaping my present physical experience. Instead i was encouraged to acknowledge and pay attention with love. Thank you.

This meditation really helped me work through sadness and hurt feelings. It was just what I needed.

Great meditation for anyone struggling to process trauma. Started EMDR and it's been rough. This helped me a lot. Thank you.

Wonderfully calming so such a short meditation. One I know I will come back to.

Relaxing meditation