Unwinding: Releasing Unwanted Thoughts Feelings And Emotions

This guided meditation integrates elements of body and breath awareness together with a non-judgmental approach to witnessing, accepting, and dissolving any and all negative thoughts, feelings, and emotions that arise through this process of deepened awareness.

Practicing this meditation regularly will help you not only unwind patterns of negative thinking that trigger and magnify a negative experience of self, and that animate negative feelings and emotions towards yourself and others. It will also help you map the territory of your internalized and conditioned negativity towards yourself, others, and life in general.

We’ve created this guided meditation with the intention of helping you free yourself from the inherited negative conditioning that limits your human potential in order to empower you to become the greatest version of yourself, that is whoever you consciously want and choose to be in your life.

Transcript

Unwinding Body,

Mind and Emotions This guided meditation,

Unwinding,

Integrates elements of body and breath awareness together with a non-judgmental approach to witnessing,

Accepting and dissolving any and all negative thoughts,

Feelings and emotions that arise through this process of deepened awareness.

Practicing this meditation regularly will help you not only unwind patterns of negative thinking that trigger and magnify a negative experience of self and that animate negative feelings and emotions towards yourself and others.

It will also help you map the territory of your internalized and conditioned negativity towards yourself,

Others and life in general.

We've created this guided meditation with the intention of helping you free yourself from the inherited negative conditioning that limits your human potential in order to empower you to become the greatest version of yourself,

That is whoever you consciously want and choose to be in your life.

So let's begin.

If you'll find a comfortable place where you can either sit or lie down.

And once you're there,

If you'll just relax.

Taking a couple of breaths to reset your nervous system and to come into greater presence.

Inhaling through your nose.

Exhaling out of your mouth with a little force at first.

A few more times.

Breathing in,

Breathing out and relaxing.

Allowing relaxation to seep in gradually.

As you release the tension and stress you're carrying in your breath,

In your mind.

And in your body right now.

And now if you'll just intend to watch your breathing.

You're not trying to change the breath,

You're just observing it,

Being with it.

Switching to an easeful nostril breathing experience if your breathing allows it.

Without applying any force,

Just breathing naturally.

And placing your awareness on your breath.

Where do you notice your point of awareness of your breath to be at?

Are you aware of your breathing?

And how are you aware of it?

Are you aware of the air,

Hot or cold,

Moving through your nostrils or the back of your throat?

Or do you notice the sound produced by the air moving in and out of your air passages?

Or maybe you can sense your shoulders rising and falling with your breath.

Maybe you can feel your chest,

Your belly or both,

Feeling and emptying as you breathe in and out.

Or is it just the feeling of being present with your breath?

Or is it just the feeling of being present with your breath?

Just notice how you connect to your breath.

And be aware of this point of connection,

Or the different points of connection you have with your breath.

Over time,

As you cultivate this awareness of your breath and your point of connection with it,

You will reinforce your capacity to remain aware of your breath more often and for longer periods of time.

Remember,

You don't have to force this to happen.

You can just let it happen on your own time,

Through your loving intention.

And so,

Returning to your awareness of your breath again and again,

You will be able to be aware of your breath more often and for longer periods of time.

And so,

Returning to your awareness of your breath again and again,

With loving kindness and compassion for distractions of any kind,

Notice that your awareness may wander away from your breath,

At times.

Sometimes just for a moment.

And other times you may find yourself deep in thought,

And realize that you've lost your connection to your awareness of your breath,

And to your breath in that moment.

When that happens,

Just notice that it's happened.

And appreciate that this is the nature of the mind.

To get distracted.

When we get out of the present moment and we venture into the past or the future.

With this loving awareness,

Allow the mind to unwind its chatter naturally,

At your own pace.

All kinds of narratives,

Stories,

Judgments,

Ideas,

Perspectives,

Beliefs,

And even fears.

Let it happen.

And become playfully curious.

What's your mind busy thinking about?

If you're just curious about it,

You might actually learn a lot about your mind in that moment.

You'll also be freeing up a ton of energy that would have been applied to attempting to control the mind.

Just let it do its thing,

Its things.

Just let it do its thing,

Its things.

And watch it eagerly and in wonder.

Notice how prolific it can be.

Now,

As you continue to breathe and to naturally return to your awareness of your breath,

Notice anything else that captures your attention.

Maybe it's physical sensations that pull you away from your awareness of your breath.

Be with these sensations and do your best to accept them,

Even if there is an element of discomfort in them.

As you are present with the sensations that arise and how they change,

It will gradually transform and even dissolve over time.

In a beautiful alchemical process that transmutes anything we bring our awareness to.

As you are one with the sensations you feel in your body,

Feel your energy slowly begin to free up and flow more smoothly.

And simply be with your energy.

In awareness,

In flow.

You may also become aware of a variety of different feelings and emotions.

Whatever feelings or emotions arise is perfectly fine.

It's all part of a greater process of unwinding.

An unwinding that occurs when we begin to pay attention to the present moment.

The unwinding of the past and the accumulated thoughts,

Feelings and emotions we've been unknowingly or knowingly holding on to.

And storing within our bodies and minds.

Simply noticing what arises and allowing it.

Gently,

Naturally,

Lovingly.

And coming back to your awareness of your breath again and again,

On your own time.

Now,

With the loving intention of unwinding whatever arises as it arises,

Bring your awareness to your head.

Scanning your head for any place of tension as you inhale.

And simply surrendering into your exhale.

In such a way that any tension in the area of your head begins to dissolve.

And maybe taking another breath as you maintain your awareness in your head.

And unwinding anything else that wants to be unwound as you exhale.

Becoming aware of how the process of unwinding is very much a process of unwounding.

That is,

Releasing or rather dissolving old hurt.

As you continue to naturally unwind.

Sense for ways in which you are already feeling more relaxed.

And how your energy is also flowing better,

With more ease.

Now,

Now,

If you'll bring your awareness in the area of your neck and throat.

Scanning your neck and throat for any tension as you breathe in.

And gently surrendering into the out-breath.

In such a way that tension in the area of your neck and throat starts slowly dissolving.

And maybe taking another breath as you maintain your awareness in the region of your neck.

And slowly dissolving.

And maybe taking another breath as you maintain your awareness in the region of your neck and throat.

And unwinding anything else that's been unknowingly trapped there.

Limiting the energy flowing through your neck and throat.

And thus constricting your capacity to express freely from this space.

To feel empowered to express your personal will in the world.

Now,

If you'll gently bring your awareness to your chest.

Gradually becoming aware of the upper,

Middle and lower part of your chest.

And scanning your chest for any place of tension on the inhale.

And gently surrendering into an easeful exhale.

Allowing for any tension in your chest to start dissolving.

And maybe taking another breath as you maintain your awareness in your chest.

And allowing for anything else that wants to be unwound to simply unwind at its own pace.

And simply notice how much more relaxed you are.

You are becoming.

Now,

If you'll bring your awareness to your abdomen.

Lovingly focusing on the upper,

Middle and lower parts of your abdomen.

Your belly.

Scanning your abdomen for any place of tension on your next inhale.

Aware and grateful for your gut.

And simply surrendering into your exhale.

In such a way that any tension or holding patterns in your gut can clear and dissolve.

And maybe taking another breath as you remain aware of your abdominal cavity.

An unwinding bundled up energy from your gut as you breathe out.

Becoming aware of how this unwinding frees you to breathe deeper.

Becoming aware of how this unwinding frees you to breathe deeper.

And allows for new energy and experiences to flow in.

As you make space for the new by clearing the old.

Feel yourself sinking into deeper and deeper relaxation.

And sense how much more energy is available to you now.

Now,

Gently bring your awareness to your back.

Starting at your shoulders.

Down your upper,

Middle and lower back.

And aware of your spinal column and cord at the very center of your back.

Supporting you in space.

Scanning your entire back for tension as you gently breathe in.

And lovingly surrendering into your next out breath.

Allowing tension in your back to gently dissolve in its own time.

And maybe taking another breath as you remain aware of your back.

And unwinding anything else that comes up to be unwound.

Doing your best not to tense around the unwinding process.

Just letting it happen naturally.

And feeling grateful for how much more relaxed and free your back feels.

As you continue to naturally unwind.

And liberate your energy to flow wherever it wants to flow in your body.

Now,

If you'll bring your awareness in the space of your hips,

Sacrum and pelvis.

Connecting to this very important part of your body.

This container of energy where a lot of tension tends to accumulate.

And therefore limits our access to our primal life force that is stored within our tailbone.

Scanning your hips,

Sacrum and pelvis for tension as you inhale.

And simply surrendering into your exhale in this space.

In such a way that any tension in this whole area begins to dissolve.

And maybe taking another breath as you remain aware of the space of your hips,

Sacrum and pelvis.

And unwinding all that wants to be unwound in this space.

Freeing your body from the pressure,

Contraction and tension that tends to accumulate in this space.

Releasing any blocks that aren't allowing your vital energy to flow freely.

To nourish and nurture you at the same time.

To nourish and nurture you at the deepest level of your being.

From within your very core.

And as you continue to spontaneously unwind.

Feel yourself so much more relaxed in this space and throughout your entire body.

Now,

Gently bring your awareness to your arms,

Your hands and fingers.

Scanning them for existing tension as you breathe in.

And simply surrendering into your next breath out.

Allowing for any tension in your arms,

Hands and fingers to gently dissolve.

And maybe taking another breath as you maintain your awareness in your arms,

Hands and fingers.

And unwinding whatever you've been holding in this space.

Becoming aware of thoughts,

Feelings,

Emotions,

Sensations,

Memories that arise through this process of unwinding.

And simply allowing the unwinding to take place.

Without pressure or force.

Just a natural unwinding that happens through relaxed awareness.

Notice how much more relaxed you are now than when you first started.

And feel grateful for the new energy that you're feeling and inviting into yourself.

Finally,

If you'll bring your awareness to your legs,

Feet and toes.

Scanning this lower part of your body for any tension as you breathe in.

And simply surrendering into your out breath.

Facilitating the gentle release and dissolution of any tension in your legs,

Feet and toes.

And maybe taking another breath as you remain aware of this lower part of your body and what you feel there.

Unwinding whatever arises within this space with ease and surrender.

And becoming aware of how much lighter and freer you feel in your legs,

Feet and toes.

As you continue to naturally unwind and release old energies that were stuck there.

Feel yourself relaxing deeper than ever before.

And sense how energy is flowing up and down your legs with ease.

Alight.

And feel more energy flowing through your legs,

Feet and toes.

Bringing you grounding and support.

And helping you stand tall in yourself.

Now,

As you let your awareness wander wherever it chooses to.

Remain aware of your breath and the rhythmic quality of your breath in and out of your lungs.

Bringing life-giving and relaxing oxygen to your entire body.

Are you aware of how much more relaxed,

Grounded and present you feel right now?

And if you are not,

Can you allow yourself to feel it?

Allowing your awareness of your breath to ground you deeper into the present moment.

And to unwind and relax everything that's ready to dissolve.

Feeling lighter and lighter.

Freer and freer.

And experiencing yourself in your body right now.

While the mind continues to unwind.

Whatever it's been grasping on to.

Holding on to.

Letting go.

Letting go.

Letting go.

Holding on to and reacting to.

Noticing whatever arises as it does.

With the understanding that it is simply passing through.

And the more you simply observe it,

The more it releases and dissolves.

With the occasional and temporary discomfort that this process might bring up.

Gently,

Lovingly and patiently allowing.

All that wants to unwind to unwind naturally.

Freeing you to live more freely.

In the present moment.

And as the world continues to unwind.

Asking yourself.

Who do I choose to be when I come back from this unwinding?

And feeling what it feels like to come back now.

To the space that you're in.

At the time that you're in.

In the body that you're in.

A new,

More relaxed,

More grounded and harmoniously energized body.

A new you.

The greatest version of you.

That you choose to embody right now.

And when you are ready.

Feeling good.

Feeling great.

In this new body,

This new you.

That you've manifested through this gentle unwinding.

You can gently and lovingly open your eyes.

Reviews

Dear Alessandrina and Dexter, thank you for your tender, powerful, unwinding, presencing and guidance. 💜 I am grateful and will continue to practice. Sending good wishes with gratitude. 🌻