Release Negative Emotions & Self Soothe

Culturally, we've been lead to believe that distracting ourselves from difficult or negative emotions is the way to make them disappear when, in fact, the opposite is true. When we take tender time to sit with our hearts and feelings with non-judgmental awareness, to feel them in the body, we can cultivate an attitude of compassion, curiosity and softening. The result is that we lean closer to ourselves and get to observe how feelings we might have been resisting begin to move through us and away. A powerful practice for coming closer to yourself, learning how to self soothe and create a regular, positive habit for emotional clearance.

Transcript

Welcome to today's meditation,

Sitting with your emotions as always finding your way to a comfortable position,

Whatever that means for you and taking some time to support the body with props or cushions making yourself really comfortable here,

This is so key doesn't matter what the posture really looks like,

Where you take the legs,

But comfort is key we're signalling to ourselves that it matters that we're comfortable,

Number one and we're allowing the conditions to support meditation,

Number two if the body is distracted or fidgeting,

The mind will do the same thing so make the effort to make those little adjustments feel yourself sitting down into your pose feeling the weight of your buttocks and your hips softening,

Releasing feeling the support of the floor beneath you,

The earth beneath you knowing that with every breath out you have an opportunity to release a little bit more and by now you may well have started to lengthen your breath consciously inhaling down into the belly exhaling,

Opening the mouth,

Just breathing that sigh back into the space if you want to lengthen the exhale as an extra way of releasing tension,

Stress,

Worry,

Difficult emotion just let that exit the mouth really slowly,

Really smoothly feeling as though a weight has been lifted from the body,

From the emotions and I want you to just to wrap the arms around yourself embracing your body,

Embracing your heart,

Your center it can be a gentle hug and you might turn the chin and the face down towards the heart as if you're kind of nuzzling into yourself and in so doing you're acknowledging the fact that there is some pain or conflict perhaps a variety of unrecognizable emotions something that feels difficult,

Heavy,

Grief,

Disappointment anything at all,

Anything that is causing you pain and I want you to immediately give yourself thanks for even sitting down to sit with yourself in this meditation this is a huge step,

A huge huge step towards getting closer to yourself,

Tending to yourself and your needs so often the temptation or the habit is to turn away,

To find some distraction through sleep or food,

Alcohol,

Shopping,

Sex,

Whatever it is some way of numbing what it is that we are experiencing so easy to do that,

Most of us do it all the time,

It's a deeply ingrained habitual so give thanks for the fact that you've committed to sitting with yourself and turn the glance,

The gaze,

The face,

Whatever,

Down a little deeper towards the heart just acknowledge a sea or a storm of emotion rising in you noticing if it has a colour or a texture or if you can feel it anywhere particularly in the body if you want to label the emotions and you know that they have names,

You can also do that there may well be several different things churning or vying for your attention or it might feel like numbness,

It might be impossible to define and that's also fine,

You can just notice notice too if the mind has already dragged you into a narrative,

A story,

A drama I'll never feel good again,

I deserved this,

It's all his fault,

I'm never going to get over this I knew I was right when I said I didn't deserve X,

Y or Z and instead draw awareness back into the body,

The heart,

The belly,

The lungs,

The organs,

The hips and just allow yourself to really feel what you're feeling what do you feel?

Is there heaviness?

Is there darkness?

Does it show up as a physical sensation?

Or a series of colours or lights?

Just really keep focusing,

Allowing this awareness to move away from narrative,

From psychology and just focusing again and again on where do I feel this and how does it feel?

Is there a correlation with the breath?

Is there the movement of something from one body part to another?

There's no right or wrong way of experiencing your feelings in the body and you're widening the mind's eye,

Becoming a detective curious,

Almost detached,

Observant but in a sense the more you look,

Perhaps you understand or you recognise that the less intensity there is or if not less intensity then the beginnings of acceptance this is how I feel right now again,

Not allowing the mind to spin out beyond,

Back into the past and into the future but this is how I feel right now and if the hands are still on the body you might just gently circle them creating a soothing pattern with the flat of your hand against the heart or the belly just kind of signalling again to your interior to your visceral experience that you're supporting yourself,

That you understand that you're soothing these emotions and in a sense we're also honouring their presence,

They're here to tell us something they make us alive,

They're a natural response to life and we can tell ourselves too that these are temporary emotions emotion itself literally means energy in motion and like a vessel we are conduits for life and emotion to move through us we know and trust as we hurt,

We know and trust as we hurt emotion and emotion to move through us we know and trust as we have come through so many other difficulties in our lives that these temporary feelings will also pass and for now without wallowing or digging a deeper hole in which to settle ourselves we are just going through the graceful practice of honouring what's here,

What's arising what's presenting itself in emotional,

Physical,

Energetic form and rather than trying to scrabble out of this well that we may find ourselves in desperately clawing up the sides to get away,

To get out and sitting cross legged at the bottom of the well saying this is where I am,

I'm not going to sit here forever I'm not planning to stay but this is where I am right now I'm not going to make a home for myself here or decorate the walls but for right now I am in this place recognising and tending to the emotions that are within me which are real,

Which are valid and which need my attention so as you bring your awareness to the whole body in the breath just let yourself rest into this seat for a few moments more aware,

Soft and gentle noticing if there's anything however small that might have shifted or lessened for you noticing if there's a more loving attitude towards yourself and once again giving yourself thanks for sitting with yourself befriending your experience,

Honouring your true expression and taking care of what needs to be taken care of giving yourself thanks for cultivating this all important healthy practice of leaning in rather than running away taking another full breath in through the nose as you exhale bring the hands to the heart centre and bow the head Namaste Copyright © 2020 Mooji Media Ltd.

All Rights Reserved.

No part of this recording may be reproduced without Mooji Media Ltd.

's express consent.

Reviews

WONDERFUL meditation. I went into it feeling so frustrated and overwhelmed - and appreciated SO much the way you helped me to look at, accept and embrace my feelings in this moment . Thank you, I feel lighter and clearer after and will def be saving this 💖

Wow! I didn't expect to be so immediately soothed. I went in to the meditation agitated, overwhelmed, near tears. I came out with all my feelings still intact, and present, but without the added layers of frenzy, panic, and attempts to suppress.

This is definitely one I'll be returning to - it's short, but jam packed with wonderful tools for rough moments.

Thanks
I needed that.
The energy of March 2025 are strong and hitting hard,

Yes I thanked myself for taking the time and holding my feelings instead of running away.
But I also want to thank you for your guidance and accompany, that gave me the impression of having a gentle friend next to me. And this atmosphere really enabled me to become open and look at myself.
So thank you so much for your wonderful help! 🙏🫶

Soothing,comforting and calm, as always an emotional oasis, thank you Ellie 🙏

Thank you for allowing my to “ crack open”.. I didn’t know how much I needed that till I did your meditation.

Thank you so much! I feel so much more calm after acknowledging how I was feeling

This meditation showed me how in trying to ‘deal’ with the difficulty I was holding on to it. My breathing was tight locking the difficulty in. By recognising this, I gradually was able to release and move on 🙏🏽❤️

Your voice & words were exactly what I needed to sit with my uncomfortable emotions and find a crying release. I felt very comforted. Thank you ❤️

very soothing and helpful thank you 🙏 woke up up in the middle of the night in a semi-panic about certain issues and this really helped!

Very kind and compassionate, Ellie has the perfect voice for those meditation. Really good. X

Thankyou this really helped.
Your calming voice and words of wisdom brought me back to the present and my feelings, giving me the tools to soothe myself and get out of the mind set I’m currently in.
Namaste 🙏 ✨✨✨

Lovely and supportive way to sit with my emotions. Thank you 🤍

I'm going through a really tough period and am having to be kind to myself with how often I am using distraction because I simply can't keep facing the pain it's creating. But I am very aware it does not make the pain better and these types of meditations are invaluable to me to support me to feel safe to be with this pain and these emotions. I never thought about just allowing myself to sit in my well for awhile. Thank you so much ❤️

Spot on with what I needed today. The cadence, ambient music and message were perfect

This meditation is for me, a much sought after tool for those times when I find myself caught up in an emotional vortex. Voiced to calm oneself enough to access reason and self compassion. Wonderful!

Much needed. Thank you for guiding me back to nurturing myself.

Timely - thank you for this beautiful and loving meditation.

This was very helpful. I was totally stuck in a downward spiral. I am so much better now. Thank you 💞 🙏

One of the loveliest most beautifully delivered meditations I've listened to in a long time...soothing, compassionate, holding with love.

Thank you so much

John 🙏🏻🤗