Welcome to this super quick letting go meditation for any time you're experiencing an unpleasant emotion or feeling you want to just work through and release.
We'll begin by finding a comfortable seated position,
Closing the eyes,
Allowing all of your awareness to be focused inwards,
Beginning by simply checking in with your breath.
Often when we're feeling a big emotion,
Our breath is one of the first things to be affected,
So noticing how you're breathing and gently shifting towards deeper belly breaths is a really simple way to signal to your body and your nervous system that you're safe and that this is an appropriate time to begin to relax and release that tension.
Sighing on your exhale to release that energy can also feel really good,
So go ahead and try that a few times if you're in a space where you feel comfortable to do so.
Now go ahead and drop your awareness fully into your body where you're feeling an emotion,
Allowing yourself to simply feel that emotion,
Even finding the words to silently describe it to yourself if that helps,
All the while not trying to change the physical sensations you're feeling at all in any way,
Just simply noticing and allowing.
It may help to silently affirm that feeling by telling yourself it's okay or you belong here emotion or just simply yes,
Understanding that what you resist persists,
So allowing and illuminating your feelings opens the gates to welcome that feeling to be recognized and then released.
You may also want to name the feeling now,
Maybe you're feeling anger,
Sadness,
Fear,
Or anything in between.
Naming and acknowledging the feeling helps you to investigate your why,
As in,
Why am I feeling this right now?
It's important to ask yourself that question without judgment,
Just with curious inquiry,
Just being curious with yourself as if you're observing from a neutral perspective.
So ask yourself,
Why am I feeling this way right now?
It may be tempting once you've figured out your why to try to force the feeling to disappear,
But instead try to continue sitting with the feeling while just simply allowing.
I find the word yes to be surprisingly powerful here.
Silently whisper yes to the feeling,
Letting it know it belongs.
And check in with your breath one more time.
Can you breathe a little deeper?
Before we end this guided meditation,
I want you to do just one more check in.
Notice if this emotion or feeling has changed and lessened at all since you first sat down and closed your eyes.
Has it shifted,
Transformed,
Dissolved,
Even just a tiny bit?
You may wish to stay sitting in silence for a little while longer,
Or you may wish to come out of this meditation,
But either way,
Before you end,
I encourage you to give yourself a little bit of love for taking time to do this.
Maybe that means wrapping yourself up in a big hug if you have the space,
Or maybe it's just bringing your hands to your heart or a smile to your face.
Something just for you.
To take it a little further,
Consider something you could do right now to nurture yourself,
Or in the next few minutes,
And make a promise to do that thing.
Please return back to this meditation any time you need a little guided help on releasing those tricky,
Sticky emotions and feelings.
Thank you for listening.
