Welcome to this guided emotion work meditation.
This can be used as an immediate practice if you require relief from emotional distress and discomfort,
And can also be used as a daily practice to develop emotional resilience and a strong sense of emotional distress tolerance.
This builds an accepting and loving relationship with our own inner emotional world,
And therefore a powerful sense of emotional safety.
Taking any position that you find the most comfortable and appropriate for you,
It can be helpful to ensure there is space around you if the body feels the need to emote or move during this meditation.
Bring your awareness fully into the here and now,
Simply observing the present moment.
You can re-center and ground your awareness into the present moment at any time by becoming very aware of the sensations in the body.
Emotions and the mind can be very chaotic and very complicated.
This can be very confusing and distressing,
But if you notice the body,
Bring your awareness to the body.
Allow bodily sensations to be an anchor that pulls your attention towards it.
You find a sense of groundedness.
There is great simplicity in the sensations of the body,
A deep neutrality.
Be very aware of the sensations in the body,
Including the sensations of breathing.
Allow the breath to rise and fall,
And just notice how this feels.
All is well.
You are safe here in this present moment.
Bringing awareness to the emotional world by first finding out what it is that you are actually feeling.
See if you can be very precise.
What is the exact,
Precise emotion that you are currently experiencing?
Be very present with this,
Meaning don't think about the emotion that you have been feeling recently,
Or the emotion that you're worried you will be feeling tomorrow or at some point in the future.
But in this present moment,
Right now,
What is the exact,
Defined emotion?
And all we're doing here is just a gentle inquiry,
Simply to deepen emotional accuracy,
Developing intuition.
So we're not analyzing the emotion.
We're not judging the emotion.
We're not trying to change the emotion.
We're not wishing anything was different.
We are simply becoming acutely aware of the precise nature of the current emotion,
And see how accurate you can be with this.
So,
Asking yourself,
What am I actually feeling?
And allow emotion to actually be very prominent in your experience.
So there's no more wrestling,
No more fighting,
No more struggling with your emotional world.
Instead,
Just a sense of observation and acceptance.
Whichever emotion is present,
Is already present.
That emotion currently is a fact in your experience,
And simply observe this.
So here,
No longer trying to resist or avoid emotions.
Instead,
Do the opposite.
With your awareness,
Go towards the emotion.
Begin to welcome the emotion.
Develop an unconditional acceptance of any and all emotion.
This can feel like a struggle to begin with,
But simply,
Gently,
Gradually release the resistance to the emotion.
Just let it be here.
It's okay.
It won't overwhelm you.
It is safe to do this.
Simply feel the emotion as it is.
The deeper we can accept and allow this emotion to be here,
The sooner you will feel peace and serenity.
So go deep,
Deep down into the heart of the emotion.
And say you can be here.
Let all other aspects of your experience fall away.
Be as though emotion is the only element of your experience.
As though this current emotion is actually the entire universe.
And there is nothing in the way between you and the emotion.
Emotion and consciousness are one substance.
So no more fighting.
No more struggling.
No more resisting.
No more trying to get away.
Let all of that go.
Instead find peace within that,
Which we were previously trying to get away from.
And herein,
We find just how safe,
Just how strong you really are.
What is the nature of this experience?
Now without the slightest hint of resistance or avoidance.
Instead a total loving acceptance.
The experience of the emotion changes.
Emotions are not harmful.
Emotions are not dangerous.
Emotions are not wrong or bad.
All emotion is innocent and healthy.
We only suffer from emotions when the mind gets involved,
Tries to change things or push things away.
When we allow ourselves to just feel,
Feel,
Feel,
Feel.
And slowly recognising emotion was never something to get away from.
All is well.
All is safe.
All is healthy.
It's okay to feel this.
Nothing to be done.
You may find that the emotion is still uncomfortable,
Perhaps even painful.
That's okay too.
Pain is not always evidence that something has gone wrong.
Pain is simply an indication that something needs attention.
So consider that the pain of the presence of an emotion is just a call to pay attention to what's going on in the inner emotional world.
And that is all.
Allow yourself to rest here in the pure simplicity of the intensity of this experience.
Vibrant.
Intense.
Drop away all narratives,
All stories about the emotion.
Do not let the mind get involved in the emotion at all.
Leave the mind out of this.
There's no need for memory.
There's no need for predictions.
There's no need for analysis in order to heal this deep emotional conflict.
To heal this conflict,
Simply surrender to the emotion itself and the conflict ends.
Let go.
Really let go.
How does it feel now?
When the emotion is explored in this loving,
Curious,
Compassionate way?
It may still be uncomfortable or painful but is it still a problem?
Is emotion still a threat?
Deeply recognize you are safe in the presence of any emotion.
This is challenging but very simple.
It is also deeply healing.
In a moment we will be leaving the formal aspect of the guided meditation but even outside of meditation keep the aperture of awareness open to emotion to be more accepting,
More allowing,
Less resistant.
No more struggling or fighting.
This may be a gradual process but in time you will feel a deep sense of peace establishing.
Without this inner conflict,
There's no longer an enemy within.
Thank you for doing this guided meditation with me today.
Take care,
Be well and stay present.
