Emotional Check-In Meditation

This meditation invites you to enter a nurturing space where you can connect with your emotions. Through gentle guidance, you'll explore your feelings with curiosity and compassion, fostering greater inner peace, self-love, and confidence along the way. Embrace this opportunity to deepen your emotional awareness and cultivate a more harmonious relationship with yourself.

Transcript

Welcome to your emotional check-in meditation.

This space that we are entering into is an opportunity for you to connect with your inner landscape.

So often we are afraid to be with our emotions in this way.

We're afraid that they might be too scary or too hard to be with.

We are going to create this sacred space to bring more presence to your emotional landscape.

So making sure that you are in a space where there are no distractions,

Where you won't be interrupted,

Where you feel safe.

And as you do this,

If you feel comfortable,

You can go ahead and close your eyes and bring one hand to your heart.

And right here,

As we make this connection with your palm and your heart space,

This is letting your nervous system know and your body know that you are safe in this moment.

So start to breathe into your heart space,

Feeling how your chest rises to meet your hand.

And relax that breath.

Watch as your chest melts and everything softens.

Breathing again into your hand,

Feeling the expansion of your beautiful heart.

Exhale,

Releasing any expectations,

Any fears,

Any ideas of doing this right or wrong.

One more time.

One more time,

Breathing in,

Deep inhale all the way into your heart space.

And exhale,

Release,

Letting it go.

And as we dropped into this breath,

Bringing you closer,

More intimately in relationship to the sensations in your body,

Start to notice if you feel any areas within your body that feel tight or tense,

Any discomfort that you're experiencing,

Any pain that you might be noticing.

Just gently scan,

Observing,

Getting curious.

And as you do this,

I want you to find the area of your body where the greatest intensity is,

Where you're feeling the most amount of sensation.

Go deeper into that sensation.

It is safe to feel what you are feeling right now.

Start to notice the texture of that sensation.

Does it feel heavy?

Does it feel tight?

Does it feel like you're clenching?

Does it feel fluttery?

And stay with that sensation as you're noticing the sensation.

I want you to breathe into it and see if there is any emotion that is residing in this space in your body.

Without going into the story of why it's here or wanting it to be different,

Just noticing the subtleties.

Maybe this emotion feels familiar,

Anxiety,

Sadness,

Grief,

Anger.

Seeing if there is a temperature of this emotion that you can feel.

And as you continue to connect with this emotion,

If there are any tears or any sounds or any movements,

That feel natural for you to express,

Just allowing it to flow.

Letting yourself feel.

This is such a sacred practice.

Remembering that emotions are just energy.

And as we get curious with our emotions and we allow ourselves to feel them,

The energy starts to move.

It's no longer stagnant or stuck in your body.

So continuing to allow whatever emotions are present.

And if you are having trouble locating what emotion it is,

That is totally okay.

This is a practice that you can come back to over and over again.

So keep breathing,

Keep feeling.

Again,

Staying connected to the sensations.

No need for story or explanation.

Take a deep,

Slow breath in through your nose.

Exhale out through your mouth.

Coming back to that sensation of your hand on your heart.

Feeling your own love and compassion and presence.

Taking a moment to acknowledge yourself for leaning into this practice,

For letting yourself feel,

For allowing the emotion and the energy to move through you.

And just relaxing your hand down on your lap,

Noticing how your body feels right now,

Noticing if there's any more spaciousness,

Any more aliveness,

Or maybe there is some tenderness that's here.

Remembering that there is no rush with this practice if you need more time to be with this emotion and honor where you're at right now.

If you feel complete with the practice,

You can gently start to come back into the space that you're in by opening your eyes and looking around the room.

Maybe it feels good to give yourself a little hug,

Rocking from side to side.

Just really celebrating yourself again.

For showing up,

For doing this practice.

Thank you for joining me for this emotional check-in practice.

We'll see you in the next meditation.