Hi,
My friend.
My name is Diana and welcome to this meditation.
I'm excited to guide you through a practice that I often use with my private clients,
A combination of body scan and emotional exploration.
It is a truly powerful tool for reducing stress,
Reconnecting with yourself and deepening your relationship with emotions.
So let's get comfortable,
Settle in and let's begin.
Allow your body to settle.
If it feels right for you,
You can close your eyes or soften your gaze.
Notice with a sense of welcome all the sounds around you.
The sensations of your body on the chair,
Bed or yoga mat.
The feeling of your clothes on your body.
The smell of the air.
Now gently bring to mind any emotion you would like to explore today.
Perhaps it is something familiar that arises easily.
Breathe and relax as you invite this emotion into your awareness.
Remember that you are working hard toward befriending your emotion and your emotional experience.
Notice this emotion now,
Considering your whole body,
Your breath and even what is going on in your mind and thoughts.
Then bring your attention to just your body.
And we will begin by just being with this emotion as it is experienced by your body.
Just notice this emotion without trying to push it away.
And simply allow yourself to feel what you feel.
Where is this feeling present in your body?
Lovingly scan your body from tips of your toes to the crown of your head,
Searching for this emotion in your physical body.
Now,
Can you describe the feeling that you are noticing?
Does it have form,
Shape?
Does it seem to have firm boundaries?
Or is it widespread with no edges and endpoints?
Does this emotion feel sharp or dull?
Is it heavy or light?
Does it move or stay stagnant?
Is it a big feeling or a small feeling?
Is it a comfortable or uncomfortable feeling?
And while you are describing this emotion,
Pay attention to subtle shifts and changes in your body as you explore the emotion.
Is there tension or relaxation with this feeling?
Do you have a sense of wanting it to go away or a sense of wanting it to stay?
Or neither?
Just notice these things.
Now,
We will be with this emotion as it is experienced by your breath.
Pay attention to your breath.
Is it fast or slow?
Deep breaths or shallow ones?
Does it flow smoothly or do you have pauses between breaths?
Notice if your breath comes from your chest or your belly.
Where do you feel it most?
And now,
Let's shift your focus to your thoughts while you experience this emotion.
Are there any patterns of thinking connected to this feeling?
Do any memories or stories pop up?
Do you find yourself judging this emotion?
Are there doubts swirling around?
Does your mind try to solve or fix the feeling in some way?
Simply observe your thoughts without getting caught up in them.
Take a breath and simply be present.
And before we wrap up,
Let's revisit all the layers we explored.
The feeling in your body,
Then the breath,
And finally your thoughts.
Notice how the emotion connects to each layer of you.
Just be with these layers,
Feeling whole with this emotion.
There is nothing to fix or change.
Just observe and accept.
Now take a few deep breaths.
Imagine your breath as a calming wave washing over your body,
Releasing any tension or discomfort associated with the emotion.
Feeling yourself becoming more and more peaceful.
And when you are ready,
Begin to bring awareness back to the room.
Wiggle your toes or fingers,
Bring some movement to your body.
Roll your ankles and wrists.
Slowly open your eyes and bring awareness back to all of the surroundings.
And if you would like to,
I invite you to journal about your experience and what you've noticed about each layer of you,
Your body,
Breath,
And mind.
I hope this meditation was helpful for you.
Please let me know your experience in the comment section.
It will be a great contribution to our community.
And I'll see you next time.
Bye.
