Begin by taking several deep slow breaths.
Each time you exhale let your body sink down into the chair or the floor and relax.
Just breathing into your spirit.
Breathing out your fears.
Just allowing yourself to be here right now,
Feeling your breath,
Feeling your spirit breathing through you.
Letting go of any thoughts or cares or worries or to-do lists in your mind right now.
Allowing yourself to just be present here and now.
In this moment,
Breath by breath.
Clearing the mind,
Imagining an eraser in the mind,
Just erasing thoughts.
Drop down into your belly where you can feel the movement of the breath,
The movement of the spirit.
I invite you to place a hand there at the belly,
The diaphragm area so that you can be less in your thinking mind and more connected to your spirit.
Breathing in and breathing out.
In today's meditation,
You work with a challenge that you're having and we'll go through five spiritual keys to help you move through difficult emotions,
To self-soothe,
To ask for help,
To go to your spiritual home and ask for spiritual vision.
So begin by just imagining in your heart the challenge that you face,
Just one challenge for now.
One situation that's causing you some sort of upset or anxiety or frustration,
Uncertainty,
Fear.
Just bring that into your heart and allow your heart,
Your spirit to just with love and care,
Honor that this challenge is with you.
It feels real for you.
Breathe into it and be aware of the emotion,
The fear,
The discomfort that's there.
So the first step is to always hold what's there.
So for example,
If you feel anxiety,
Just honor that,
Feel it,
Drop into it,
Love it.
Just say,
I know that I feel anxious or whatever the feeling is.
I hear you,
I'm with you,
I understand.
I love you.
It's okay.
Acknowledging these feelings with self-compassion and care.
Again,
You can repeat these phrases to your emotion,
Your discomfort,
Whatever it is,
By saying,
I know you feel this way,
I'm with you,
I hear you,
I understand.
I love you.
And then if there's a thought that you're having about your challenge,
Like this shouldn't be happening,
For example,
Or what's going to happen to my family with COVID or what's going to happen,
Oh gosh,
Just be aware of whatever thoughts are there.
Attack thoughts,
Scary thoughts,
Judging thoughts,
Resisting thoughts,
And honor those thoughts.
Just say,
I hear you,
I know you think this way,
I understand.
I love you.
Just really being present.
Breathing in and out of your heart as you do this,
You talk to your emotions,
You talk to your thoughts from your higher spiritual self,
From your God self.
Hey.
The second step is to use some sort of self-soothing practice to move energy through you.
So for some it might be tapping or movement exercises or a little qigong or tai chi movement with your hands.
Just imagine that you're with your hands just moving out the energy of the feeling that you're having with this challenge.
And maybe it's just in this moment deep breathing.
Breathing into that feeling and breathing it out.
Maybe you need to just hold yourself,
Hug yourself.
So just take a moment for whatever you want to do to move a little of the energy of the emotion through you.
And again it can be as simple as deep breathing.
