Acolhendo Suas Emoções

"Acolhendo suas Emoções" é um espaço acolhedor para fazer uma pausa e se conectar com o que você está sentindo neste momento. Em poucos minutos, você será guiado a desacelerar a respiração, observar seu mundo interior e acolher suas emoções com curiosidade e gentileza. Através da simples atenção plena e da reflexão suave, esta prática ajuda você a parar de resistir ao que sente, liberar o que está pronto para ir e lembrar que as emoções vêm e vão. Um espaço calmo e compassivo para estar consigo mesmo.

Música "Meditation Meditative" de QuietPhase do Pixabay
Foto: Arquivo pessoal. Aurel, Provence-Alpes-Côte d'Azur, França.

Music "Meditation Meditative" by QuietPhase from Pixabay
Photo: Personal archive. Aurel, Provence-Alpes-Côte d'Azur, France.

Transcript

Hello,

I thank you for being here with me today.

This is a guided meditation to invite you to sit down with your emotions,

Whatever emotions are present today.

Maybe you've come here because you're feeling something intense,

Or maybe you just want to listen a little more.

If you can,

Close your eyes gently and find a comfortable position.

Take a deep breath,

Inhaling through the nose and exhaling through the mouth.

Once again,

Inhale and exhale.

And gradually allow yourself to get here.

Emotions come and go,

Like the waves of the sea.

Some come with a lot of energy,

Like anxiety,

Stress,

Irritation,

Maybe nervousness,

Or even a feeling of panic.

Others come more silent,

Like tiredness,

Sadness,

Discouragement,

Maybe emptiness or melancholy.

And there are also those more pleasant emotions,

Like calm,

Lightness,

Gratitude,

Or even joy,

Enthusiasm,

Hope.

Today,

No matter what emotion is present,

We will just sit with it.

We often try to push away what we feel,

Push it away,

Disguise it,

Or pretend it's not there.

But some emotions ask to be seen,

Ask for space,

Ask for presence.

So today,

Instead of running away,

Let's welcome it.

Bring your attention in and realize which emotion is more present now.

You don't need to name it perfectly,

Just feel it.

Maybe it's in your body,

In your chest,

In your throat,

In your stomach.

Realize where it is in you today.

And now,

With kindness,

Try to say internally,

Hello,

Emotion.

Thank you for being here.

As if this emotion were a visitor,

A presence that arrived and you can ask,

Where do you come from?

And just observe what arises,

Without forcing any answer.

Now ask gently,

Where do you want to go?

And once again,

Let your heart answer.

Maybe this emotion has something to show you,

Something to teach you.

It may have opened your eyes,

Made you more sensitive,

More human,

More conscious.

So if it makes sense,

Thank it.

Thank you for the lessons,

For the ways you touched me,

Even when it was difficult.

And now,

With affection,

Tell it,

I welcome you,

But you don't have to stay here forever.

Allow this emotion to begin to move,

Like a wave that retreats,

Without haste,

Without force,

Just letting go.

If other emotions are present,

You can repeat this process,

One by one,

With respect,

With presence.

Saying hello to your emotion,

If you have a name for it,

You can name it.

Asking,

Where do you come from?

Where are you going?

Thank you for being here and I let you go.

Now,

Imagine that you are gently releasing any connection that holds you to these emotions,

Like threads being gently untied,

And in their place,

A soft,

Warm and welcoming light enveloping your whole body.

Stay here for a few moments,

Breathing,

Feeling,

Just noticing this light enveloping your body.

And when you feel ready,

You can go back little by little,

Moving your body,

Breathing more deeply,

And opening your eyes,

Taking this memory with you.

Emotions come and go,

And you can learn to be with them without getting lost in them.