Welcome to this meditation You are here because you are willing to release some stuck energy and want to experience more clarity The first thing I want to remind you is that even though we perceive some emotions as negative this of course is just a label and it doesn't mean that those emotions are bad You are not in a rush to release them Give yourself time and space You will listen to that part of you that is holding on that emotion and if it's ok you can then release it But remember,
You are not in a rush It's a gift to listen to all the emotions Let go of all expectations and be here So find a comfortable seat and arrive Breathe deeply through your nose and out through your mouth and take your time to find presence Look around the room you are in with a soft focus and keep breathing Amplify your awareness of the present moment and keep breathing Then start to shift your attention toward your body Feel the aliveness of your body and relax one percent more Be with your body Now focus on your face and relax your face The forehead,
The chin,
The tip of the nose Let it go,
Relax And then finally your eyelids Focus on them,
Relax them fully Let it go and close your eyes Beautiful Keep focusing on your body and find a sensation in the body that needs attention Scan your body for that sensation Maybe it's in the chest,
Maybe it's in the throat or in the belly Don't overthink it,
Focus your attention on that part and listen to it Now take a minute to zero in that sensation If there is some thinking involved,
Try to release the thinking part and focus on the sensation in the body Beautiful It may be uncomfortable and that's ok It may look messy So let the emotion or the sensation to amplify and expand And don't be afraid of it,
But let it express just one percent more That's right,
You don't need to rush,
It's ok to feel just one percent more Let it expand and feel it and be with it It may be uncomfortable,
So concentrate on your breathing,
On the exhalation Focus your attention on the feeling of letting go With every exhalation,
Let go a little bit more Let the emotion be And maybe you feel that the emotion is changing in shape or color or position in the body That's perfectly normal Let it be and allow yourself to experience it and to be with yourself Keep breathing If you feel you are completely ready to let go of the emotion Just imagine the emotion moving into the ground and into the earth And let it go,
With every exhalation,
Let it go a little bit more Let yourself be open to this process And let it go more and more And transform that emotion And listen to its hidden meaning Now inhale deeply and with the exhalation,
Let it go of this process and relax Exhale now fully If during the process you feel like you've blended with the emotion It's now time to let it go totally and let it go the process totally And bring your focus back on the body more in general Start coming back to your body and ask yourself How do you feel?
Let the answer arise during the day and keep on checking in with yourself Little by little bring your attention back to the breath and to the sounds around you Come back to your current reality Enjoy these last moments of the meditation Don't rush Maybe stretch,
Roll your head And when you feel ready,
You can open your eyes and be present Thanks for practicing with me,
See you soon,
Peace
