Welcome,
My friends.
Maybe at this moment,
You're feeling some very strong emotions,
Or just feeling really agitated,
And not quite sure what to do.
So let's together try to hold space for however you're feeling at this moment.
Let's just start with connecting with our breath.
Start to feel your inhale and exhale.
As you inhale,
You feel your body expanding.
As you exhale,
You feel your body naturally relaxing.
You don't have to put any effort,
Simply breathe as you are.
If there's any thoughts arising,
Let them be.
Just gently come back to your breathing.
At this moment,
Everything is allowed,
Thoughts,
Emotions,
Distractions,
Everything is accepted at this moment.
And then slowly as we inhale,
We try to deepen the breath a little bit more.
As we exhale,
We start to release very slowly.
As we inhale,
We try to inhale until the body cannot take in anymore,
As if your whole body is just one balloon being completely expanded.
And then you hold for a moment,
And then you exhale with a sound of release.
Let's try to do it again,
Inhale deeply,
Feel your whole body expanding.
And then we hold for a second,
Exhale with a sound of release.
And last time,
Inhale deeply,
Hold for a second,
Exhale with a sound of release.
Now we go back to our natural rhythm of breathing without any effort.
Slowly inhale,
Feel the body,
Exhale,
Feel the release.
Just simply be at this moment,
Being with yourself,
Holding space for yourself.
However feelings you're having right now,
There's no need to analyze,
No need to find any solution at this moment.
We simply be with it as we inhale and exhale.
Your breath is creating a safe space for yourself.
At this moment,
There's nothing to do,
Nowhere to be.
Simply here and now,
With your breath,
Whatever you're feeling right now,
Simply acknowledge this feeling.
You may even feel where this feeling is in your body.
Where is it located?
What is the sensation of this feeling?
No need to analyze,
Simply acknowledge,
Notice.
Don't need to understand,
Don't need to analyze anything.
Simply feel the moment,
The feeling,
The emotion.
Always go back to your breath when you feel a bit lost or unsure what you're doing.
Your breath is always here with you,
It's not going anywhere.
We can also validate the feelings that you're feeling right now.
It is okay to be feeling whatever that you're having right now.
It is here and you're experiencing it here and now.
There's nothing wrong with you.
There's nothing wrong with the feelings.
It's simply an energy in motion,
Needing to arise,
Needing to be seen,
To be felt.
When we give it the time it needs,
It will also be released slowly,
But there's no rush at this moment.
We simply allow ourselves to fully experience this emotion.
It is okay,
You're okay,
The emotion is okay.
It is not a mistake,
There's nothing to be fixed at this moment.
You are safe with your breath.
Your emotion is also saved in the space that you have created.
It's also okay if your inner critic,
If the voice keeps judging,
We also provide a little space for this voice,
But we don't have to fight with it.
We just let it be there,
Give it a space,
But we continue to allow ourselves to feel,
To simply be with this moment,
Be with the emotion,
To use our body to fully experience this emotion.
We don't need to use our mind to feel the feeling.
The feelings are meant to be felt with the body.
We trust the body.
We just let go,
Let the emotion be felt.
You can even do a quick body scan,
Slowly coming down from the head to your neck,
Shoulders,
Arms,
Your hands,
Your chest,
Your belly,
Your hips,
Your legs,
Your feet.
You can also just keep allowing yourself to scan your body from head to toe,
From toes to head.
As we do this,
We're also allowing ourselves to fully feel the emotions,
To observe where the emotion is.
But that's all we need to do,
There's nothing more,
No analysis,
No insight.
As simple as it is,
Just connect with the breath,
Connect with the body.
The body will know what to do.
Maybe the body even wants to move,
We also allow it to move.
We just listen,
We just simply be with the feeling.
And remember,
You are not alone,
We're all here.
Simply taking a moment to feel our emotion.
You're not the only one who has intense emotion and feelings.
We're all here with you,
We're all connected.
You're not a failure,
You're not a mistake.
You're meant to experience this emotion,
You're meant to hold space for yourself.
Your body is meant to help you hold space for this feeling,
To feel this feeling.
To allow the feeling to arise,
To allow the feeling to be felt,
To allow the feeling to be released.
Take your time,
There's no rush.
You can continue for as long as you like,
Or when you feel ready,
You may also slowly come back to your breath and slowly allow yourself to open your eyes when you're ready.
There's no rush.
Take your time to feel whatever you need to feel,
For as long as you like.
