Hi,
Wendy here.
This is a meditation about letting go but also letting in.
So with this meditation we're going to explore the negative and positive emotions about something that we might be feeling in this present moment and really indulge ourselves and dive into both aspects of our psyche.
And this is a way that can help us to clear some space,
Create some space for newness and for some positive experiences in our lives.
So let's just begin with some breath.
So sitting in a comfortable seated position with the spine elevated,
Make sure that your face is soft and your body feels as comfortable as you can be.
We'll take a few deep breaths.
So deep breath in through the nose and then exhale out of the nose.
We'll do this for the count of five.
Inhale to five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
And then just allow your breathing to return to its natural rate.
Just breathing easily,
Fluidly,
Softly and observing a gentle rise and fall of the breath in and out.
Just allowing that breath to be as it is without any conscious effort.
Now observe within you any negative feelings that you're experiencing right now.
Bring up all the emotions,
Life experiences that have made you feel bad in the past or make you feel bad right now.
Don't shy away from any of the feelings even if they made you feel uncomfortable,
Even if they upset you.
Feel in your body the places that you hold those feelings.
So bring it all up.
Bring in the fear,
Shame,
Guilt.
Bring in any deep sadness or disappointment.
Maybe you're experiencing anger,
Even rage or jealousy,
Mistrust and hatred.
All of those feelings that we're told we should not feel,
That we should not experience.
Let's take the should out of the equation and just feel them all.
Feel them permeate your body soak into your cells,
Your skin.
Feel all those places where you feel it in your body.
Where do you feel the fear?
Where do you feel the disappointment,
The sadness?
Where do you feel your anger?
Where do you feel your pain?
Feel it on your skin.
Feel it in your organs.
Feel all of the pain and embrace it without trying to make yourself feel better.
Just let it be like that.
Feel the feel the well of emotion rise up within you.
Whatever is associated with whatever negative feeling you are experiencing now.
Allow them all to rise up even the ones that have been buried deep down.
Find them,
Bring them up to the surface and feel them.
Now take a deep breath and hold it.
Now let that breath out of your mouth in a deep sigh.
You need to make a noise when you exhale.
Let it out.
Let all of that stuff go.
Let out all of that negativity.
Let out all of that pain.
Release.
If you need to breathe again and again,
Do it again.
Big sigh out of the breath.
Now you are an empty vessel of space and light.
Go back to breathing easily,
Normally.
Embrace the space between.
Embrace the nothingness and absorb the peace.
Now begin to think of all the positive things you have in your life.
Think about all the so-called insignificant details like how you had a great coffee this morning or you have clean sheets on your bed and maybe you felt love from a person or a pet.
That beautiful flower you saw.
The light coming in through a window or the first rain after a long dry spell.
Anything that might seem like nothing much,
Bring it into your mind and your heart.
Bring it into your mind and your heart.
Begin to fill up that space with glimmers of joy.
Tiny bits of hope entering into your psyche.
Allow yourself to feel a little bit of sweetness.
It could be the tiniest thing that you felt grateful for today,
That small thing.
Continue with that sweetness.
Start to think about bigger,
Grander,
More ambitious thoughts or projects,
Ideas or creativity.
Conjure up in your mind visions of a joyful,
Hopeful,
Exciting future.
Paint a visual,
Virtual picture of what that would look like.
Perhaps it's just one thing,
A house or that special job you want.
It could be a job.
That special job you want.
It could be a relationship or more love in your life.
An unexpected windfall of cash.
It could be seeing yourself completely healthy,
Fit,
Vibrant and loved.
Maybe it's all of those things that's possible.
We could have all of those things.
What if we could have all of those things?
Paint a picture of your future life,
Containing all the elements that made you feel absolute joy.
All the pieces that come together to help you to feel whole,
Healed,
Safe and at peace with the world.
But mostly feeling at peace with yourself and your inner dialogue.
Paint a picture of your future life,
Paint a picture,
Visualize and feel.
What does that feel like?
Feel it in your mind,
Your heart.
And feel it envelop you,
And feel it envelop you in a warm light around the whole of your body.
Let it coat your mind in a sweet glaze of joy.
Skin tingling with delight,
Heart dancing,
Mind open.
Smile,
Laugh,
Cry,
And feel whatever emotions come up,
And let them in.
And let them in.
It might feel like a bubbling up of emotions in the spring around your stomach and your heart.
It might feel like a firework display in your mind.
Feel it all.
Take a deep breath in through the nose,
And this time sigh it out,
Making an ah sound.
Breathe easily.
Feel light and spacious.
Feel open and connected.
And notice this as your true state of being.
This concludes our meditation.
When you're ready,
You can open your eyes.
Namaste and thank you for joining.
