Vulnerability Meditation For Difficult Emotions

Are you experiencing a difficult emotion such as anger, fear, grief, or worry? I welcome you to listen in, explore what you're feeling, and breathe through these sensations in this 5-minute vulnerability meditation.

Transcript

Close your eyes or soften your gaze.

Take a moment to settle into your space and connect to your breath.

Inhale and exhale.

Inhale and exhale.

Notice how your breath feels today.

Start to lengthen and deepen your breath.

Inhale and exhale.

Inhale and exhale.

Notice how your heart feels today.

Does it feel guarded?

Does it feel open?

Inhale and exhale.

Inhale and exhale.

Begin to soften your heart.

You can do this by softening your body.

Notice and release the tension in your jaw.

Drop your shoulders away from your ears and down your back.

With each exhalation,

Relax your body.

Inhale and exhale.

Inhale and exhale.

Start to tap into your ability to be vulnerable.

Notice what feelings you are sitting with.

Let yourself feel them.

Let yourself connect to your anger,

Your fear,

Your grief,

Your worry,

Your disappointment,

Whatever else you're feeling today.

Let it be here.

Take a big inhale through your nose.

Open your mouth and exhale out all of that tension.

Inhale through your nose and lion's breath.

Exhale all the way out.

Inhale through your nose and another lion's breath.

Exhale.

Exhale.

Allow yourself to be vulnerable.

Allow yourself to connect with how you feel.

Allow yourself to connect with your strength.

Inhale and exhale.

Inhale and exhale.

You have all the strength you need in between your inhale and your exhale.

Today,

How can you be vulnerable so that others around you can be vulnerable too?