This short guided meditation is meant to help you dissolve your triggers by bringing awareness to what you're feeling,
Breathing into it,
And releasing.
It's a simple process that can be done anywhere at any time you're feeling the heaviness of difficult emotions.
All you need is a few minutes of uninterrupted time.
So let's get started.
Find yourself in a comfortable position.
You can be with eyes closed.
The key is to just get comfy.
And let's take a few moments to just check in with yourself.
Like,
Hi self,
How you doing?
Without judgment,
Notice how you're feeling physically,
Mentally,
And emotionally.
If you're feeling any difficult emotions,
Feel the feeling of your belly moving gently.
Go ahead and shift your awareness to your breath now,
Allowing yourself to be fully focused and breathing gently with each inhale and exhale.
Begin to breathe a little deeper,
Shifting from shallow chest breathing to full belly breaths,
Letting each inhale and exhale become a little more relaxed.
Feeling a little more relaxed with each breath,
Like waves of peace or warmth are washing over you,
Dissolving any tension little by little,
Breath by breath,
Feeling more calm and centered.
Bring your awareness back to that difficult emotion you're feeling.
You don't have to name it,
Just really feel it in your body.
Do you feel it in your throat,
Your heart,
Your gut,
Or somewhere else?
Does it feel heavy,
Light,
Or something in between?
Does it feel like contraction or tightening?
Is it dull or fiery?
There's no right answer here.
Just allow yourself to fully feel the sensation.
Without trying to change or shift it in any way,
Just let yourself feel.
Doing your best to bring yourself back to this if you become distracted by any sensation.
Bring yourself back to your breath and breath.
Now that you're really tuned in to what you're feeling,
Continue to breathe deeply,
Directing your breath into this space.
You can imagine your breath as a mist of bright light coming in and lighting up this space that may feel a little dark and heavy.
You can even bring your hands to rest over this space if that feels good,
To physically feel the movement of breath,
To bring a little warmth and comfort to the feeling.
Just breathe and feel.
Igor for Arkham.
Continuing to breathe deeply,
Notice whether the feeling has shifted in any way.
Is it a little lighter?
A little softer?
Again,
There's no right answer.
Just notice.
If you'd like,
If it feels right,
I'd like to invite you to make a choice.
The choice is up to you.
You may choose to simply continue to breathe and allow the feeling to be there,
Like we've been doing.
You may choose to relax a little deeper and begin to release the feeling.
You may choose to say yes to the feeling or speak some silent words of encouragement or love towards yourself.
Whatever you feel you need in this moment,
Make the conscious choice to let yourself fill that need.
The music will continue for some time,
So please take what you need,
And I encourage you to continue with your practice as long as you'd like.
You may choose to breathe deep in and out and in and slowly from this end,
You may be You are my My My My My My My My My My My My My My My My My My My My My My My My My My My you you you you you you you you you you you
