This is a guided practice for being present with your emotions.
Before we get into today's practice,
I do want to acknowledge that you can stop this practice at any time.
If you do find that there is a time where your emotions become more than what you are able to be with right now,
That's okay.
You can always put your emotions on a shelf and come back to them later,
Or reach out to somebody,
A therapist,
A friend,
A family member,
Or another safe person.
Your capacity to be with your emotions will grow over time as you start to learn and reassure yourself and your nervous system that all emotions are okay.
So dropping into your body now,
And just noticing what is alive in your body today,
And checking in to see what emotions or emotion is present where in your body it is,
Bringing your attention to that space in your body where you're feeling some emotion,
And just noticing what that sensation is like.
Noticing does it have a color?
Does it have a texture?
Is it moving or is it static?
Does it have sharp edges or soft edges?
Maybe to you it's none of these things.
Maybe it is simply a sensation and that's okay too.
Just noticing and allowing what is present,
Knowing that you are safe to be present with whatever this is,
Just allowing it.
As you breathe,
Can you imagine directing your breath to that point in your body?
You're safe to be here,
You're safe to be with any emotion that may come up.
Is there some touch that you can bring to that area of your body if it is within reach?
Noticing the emotion,
The edges of the emotion,
What may be just outside of it.
Breathing in to see if there is anything this emotion wants.
Is there movement that this emotion desires of you?
If stillness is what it wants,
That's okay.
If it doesn't want movement,
That's okay too.
So if it wants movement,
Is there something that is safe for you and safe for others?
Whether that's crying or squeezing a pillow,
Pushing against a wall,
Swaying or shaking it out,
Dancing or stomping or anything else that may speak to you,
Just following that nudge and allowing that movement,
If it wants to happen,
To happen.
And as you do,
Just noticing that emotion,
Does it change or evolve in any way?
Carrying out that movement,
Knowing that you are safe to be with what is present and you are safe to follow these nudges that your body is asking of you.
No need to rationalize or understand why your body is asking this particular movement or stillness,
Just allowing that to happen.
Coming to a pause and checking in,
Seeing does your body want more of that?
Does your body want something different?
Letting that happen as well.
So continuing with this movement,
Perhaps pausing this practice if you do want more time to be present with what is alive today.
Otherwise I invite you to come into stillness,
Whether that is seated,
Lying down or standing.
Just noticing your body.
If you feel called to,
Bringing your arms around you in a hug,
Tight or loose or however this looks for you.
Coming into a hug,
Pausing and being with this.
Noticing the sensations in your hands,
Where they make contact with your body.
Noticing your body and where it is contacted by your hands.
Taking any deep breaths or gentle swaying or rocking yourself.
Just acknowledging that you are safe and it was okay to be without emotion,
That emotion is safe too,
All emotions are okay.
Allowing any final squeezes of your body,
Touching your hand to your heart or to your face.
Stay here for as long as you like,
Otherwise I thank you for being here and enjoy the rest of your day.
