Hello,
I am Donna Farris.
Today we're going to experience a guided meditation focused on managing strong emotions like anger or fear by using a rose as the anchor.
Roses are a wonderful way to ground us when we are experiencing intense emotions because they're thorny and beautiful and hearty enough to withstand the weather of difficult feelings.
Medicinally,
They are also known for their cooling properties and for soothing and calming the heart and mind.
And of course,
They're also a symbol of love.
All very helpful things to think about as we go through this meditation.
To get started,
Please find a comfortable position,
Whether sitting or lying down.
Close your eyes gently and begin to focus on your breath.
Inhale deeply through your nose,
Feel your stomach expand like a balloon,
And then exhale slowly through your mouth,
Releasing any tension you may be holding onto.
Do this for three breaths at your own pace.
Then on the next breath in,
Extend the exhale ever so slightly.
Let's try this together.
Inhale for four counts,
And then exhale for six counts.
Play with that extended exhaling for the next few breaths.
Extending exhales forces your body to focus really closely on the next breath,
Which helps us notice the breath and let everything else fade away.
Now imagine yourself in a peaceful garden surrounded by the vibrant colors and fragrances of nature.
Maybe you hear birds chirping,
Or babbling of water from a brook,
Or maybe even a waterfall nearby.
In the center of this garden stands a majestic rosebush,
Its branches laden with delicate blooms of various hues.
Visualize yourself approaching this rosebush with an open heart and a receptive mind.
As you gaze upon the dew-decorated blooms,
Notice that each one represents a different emotion or feeling within you.
Select one rose that resonates with the strongest emotion you are experiencing right now.
Maybe it's anger,
Fear,
Jealousy,
Or resentment.
Feel a sense of acceptance and acknowledgment wash over you.
This emotion is valid and worthy of your attention,
And it does not define you.
There is not morality in emotion,
Only in action.
Take a deep breath in,
And on your exhale,
Let go of any shame or self-talk around thinking that you shouldn't have this emotion.
Emotions are our teachers,
And all deserve our consideration.
In fact,
Not acknowledging them can cause unintended action,
And at their worst,
Physical harm to ourselves or others.
Coming back to the rose,
Just observe it.
What color is it?
What is its texture?
How many petals does it have?
Are the petals cool to the touch?
How does it smell?
Allow yourself to fully be in the essence of the rose and your emotion.
Then slowly transfer all of your thoughts around that emotion that waves so heavy on your heart to the rose.
With each breath,
Imagine this rose is absorbing your emotion,
Soaking it up like a sponge.
The color of the rose gets deeper as you exhale and release the emotion into the flower.
Hold the rose tenderly in your hands,
Feeling it pulsating with your emotional energy.
Take a moment to connect with the essence of your emotion,
Allowing yourself to experience it fully without judgment or resistance.
Do this for the next few moments,
Continuing to release the tension you've been feeling into the rose.
Now that you are separated from the emotion,
Take a moment to look at the rose and wonder how you might change your relationship to the emotion within it.
You might even see it as a beautiful teacher,
Rather than something to avoid or fear.
Now visualize the rose beginning to glow with a soft,
Radiant light.
This light represents your inner strength and resilience,
Your ability to transform even the most challenging feelings into personal growth and insight.
With each breath you take,
Feel the strength of that light from the rose expanding and spreading throughout your body.
Allow this light of love to permeate every cell and fiber of your being,
Infusing you with a sense of calm and clarity.
As the light grows brighter,
Envision the rose gently lifting off from your hands,
Floating effortlessly into the air.
Watch as it ascends higher and higher,
Carrying your emotion with it.
With each upward movement,
Feel a sense of release and liberation washing over you.
Your emotion is no longer weighing you down,
Instead they are being transformed into a beautiful bloom of inner peace.
Consider the rose reaching up towards the sun,
Its petals unfurling and opening wide.
As it blooms,
Imagine your emotion dispersing into the air,
Carried away by the gentle breeze.
With each petal that opens,
Feel yourself letting go of your worries and fears,
Allowing yourself to be more free of the weight of this emotion.
As you take a moment to bask in the beauty of the blooming rose,
Think about what this emotion is telling you.
Where might you make changes in mindset or in other ways to address the wisdom the emotion was sharing?
As you continue to watch the rose ascend,
Remember that your emotions are not enemies that weigh you down.
You are light,
Free,
At peace,
And wiser for this experience.
Feel a deep sense of gratitude for making the time for you and this meditation,
And know you are resilient,
Courageous,
And capable of navigating any storm.
Now let the rose slowly fade from your attention and bring your awareness back to your breath.
Inhale deeply,
Filling your lungs with fresh air,
And then exhale fully,
Letting go of any remaining tension.
When you're ready,
Gently open your eyes and return to the present moment,
Carrying with you a sense of calm and tranquility.
Thank you for joining me in this rose meditation.
May you continue to bloom and grow,
Just like the rose,
In the garden of your mind.
We will close today with the word namaste on our final exhale.
Namaste means I honor the spirit within you as you honor the spirit within me.
Let's inhale together,
And as we exhale we say together,
Namaste.
