Hello,
And welcome to the guided meditation on working with strong or difficult emotions.
Whenever you're ready,
Find your comfortable seat and allow your eyes to close.
As always,
If you'd like to welcome in the mindful self-havening touch,
Please feel free to do so.
To start,
Let's begin with a few deep breaths.
Breathing in.
Breathing out.
Breathing in.
And breathing out.
And then allowing your breath to return to its natural rhythm.
We can set an intention for peaceful balance in today's practice.
Just allowing things to be exactly as they are.
Whatever arises in this meditation,
Allowing it to become and setting an intention to greet it with kindness and patience.
And so,
Inviting your attention to connect again with breath and practicing your mindful breathing.
Breathing in to the count of four in a slow,
Easy release to the count of six.
Turn your attention to the gentle rising and falling of your belly.
Or feeling the expansion and contraction of the chest.
Or whatever physical sensations arise.
Whatever you can notice about your breath and how it moves in and out of your body.
In this meditation,
We're going to work on deepening our relationship with strong,
Painful,
Or difficult emotions.
Our desire is to gain clarity about what we're experiencing.
And so,
See if you can notice what you're feeling right now.
Give it a label,
A name.
Notice it has a symbol.
You might be feeling calm or peaceful.
You might be feeling anxious or stressed.
You might be feeling frustrated and judgmental,
Even fearful.
And whatever is true for you in this moment,
We're simply allowing it to be and moving into relationship with it.
Whatever it is right now is absolutely fine and as it is meant to be in this moment.
We know and understand that there is no right or wrong when it comes to the way we feel.
There's nothing that we're supposed to be feeling.
Feelings simply are.
And we're inviting our mind and our body to deepen our relationship with our felt state.
What is true about your felt state right now?
What is real about your felt state right now?
Connect with it.
Deepen your breath into it.
And if you become aware of a difficult emotion,
Invite your mind and your body to turn towards it.
Welcome it in almost as though you're inviting it in for tea.
Whether it's sadness or anger,
Jealousy,
Acknowledge it.
Turn towards it in your mind and your body and greet it.
Hello.
It's so good to see you,
My dear friend.
Invite it to connect with your body.
Where does it live?
What does it feel like?
Is there a particular physical manifestation of this emotion?
You can even use a soft phrase to connect more deeply.
Ah,
Hello,
My dear friend.
So this is how sadness,
Frustration,
Anger,
Whatever it might be,
Feels in my body.
This is how I feel when I'm angry.
Or this is how I feel when I am sad.
Notice the data of your body.
Notice the opportunities of deepening your relationship with yourself and your emotional world.
And inviting in all of the feelings because they all matter.
Because you matter.
In your emotional world,
Invite any judgments or presuppositions to slowly step aside.
Be kind to every emotion as it arises.
When we understand that all of our emotions and feelings,
Even the painful ones,
Are there because they're trying to help us.
We are able to move into a deeply felt sense of compassion and gratitude.
Remember all feelings are there to protect us,
To guide us,
Even if they're misguided.
Your intentions are good.
And so noticing the moment that you've attuned to and send some gratitude towards this moment.
Thank your mind and your body for trying to help you.
And then let the moment know that you don't need its protection right now.
That in fact,
You're going to protect it.
Because you have strength.
And moving into relationship with these difficult feelings and emotions is strength.
As we wrap and return to the present moment,
One more gentle breath in to the count of four.
In a slow,
Easy release to a count of six,
Allowing your eyes to gently open and glance about the space that you're in in this present moment.
And rest a gentle hand on your heart's face.
Say thank you,
Mind and body,
For sharing with me how you feel and empowering us to get to know each other better.
