Hello and welcome back Let's begin by allowing your body to settle You don't need to do anything right now Just notice that you've arrived to this moment Let your body find a position that feels supportive and comfortable Whether that's sitting,
Lying down,
Or gently adjusting Until there's just a little bit more ease Bring your awareness to your breath Taking a breath in And exhaling softly Breathing in and out No need to force your breath Just notice it Let it find its own natural rhythm Exactly the way your body knows how Now gently bring your awareness inward Not to analyze or figure anything out Just simply to notice Notice the weight of your body Where you're being held or supported Notice the subtle sensations that arise Maybe it's warmth,
Coolness,
Pressure,
Or stillness And if your mind begins to move,
That's ok That's a natural way of being Just gently return again and again to the quiet noticing of your body As you're here,
Gently invite this question If there is a feeling here,
Even a quiet one,
Where does it speak in my body?
Now bring your awareness to any place in your body that has a sensation Maybe your chest,
Your stomach,
Your throat,
Or somewhere else entirely Let your awareness rest there Not to change it,
Just to be with it And as you stay with this sensation,
Notice if it has a texture Is it tight or open,
Heavy or light,
Steady or shifting?
There is no right answer This is simply your body's language And if it feels right,
Ask,
What is here right now?
And then listen You may notice something clear or something very subtle You may notice nothing at all And all of that is welcome Because your emotional world doesn't need to perform for you It unfolds in its own timing Your emotions are like waves in the ocean Sometimes calm,
Sometimes rising Sometimes intense and sometimes barely noticeable But always moving,
Always changing You are not here to control the waves You are here to become familiar with them To observe,
To learn their rhythm To sit at the shore and watch with curiosity Your emotional wisdom is not meant to be rushed It moves in cycles And clarity comes not in the peak of the wave But in the space after it moves through So instead of asking,
What should I do?
Try asking,
Can I stay with this emotion just a little longer?
And as you stay,
See if you can soften around the experience Not pushing it away,
Not pulling it closer Just allowing Now gently invite a deeper knowing Quiet,
Steady voice within you That knows my emotions are not here to harm me They are here to inform me Even if they feel big Even if they feel unclear They are offering you information in their own language And you are learning how to listen Now you might even imagine placing a hand over your heart or your body As a signal of safety And softly say to yourself,
I am allowed to feel I am learning to trust my emotions And discernment comes with time And I give myself that time Taking in a breath And letting it out And notice now if anything shifted even slightly Maybe not the feeling itself But maybe in your relationship to it Perhaps there is just a little more understanding A little more softness That is the beginning of trust And before we come back Remember that you do not need to force connection to your emotions You are rebuilding a relationship with them And like any relationship,
It deepens through presence Through patience Through returning again and again So bring your awareness back to your breath Inhaling and exhaling And when you are ready You begin to bring your awareness back to the room And you are allowed to take your time Your emotional wisdom will meet you there
