How Am I Feeling?

A practical meditation to tune into and explore our feelings. You'll need a paper and pen for this practice.

Transcript

We can use meditation to tune into and explore our feelings,

Resolve issues and contemplate ideas.

When we meditate,

We access our unconscious mind,

Our intuitive higher self,

Without the restrictions and limitations of our conscious mind and ego.

Today we're going to focus on how we are feeling.

Before we start,

Take a moment or two to find some paper and a pen,

And then on the top of your paper,

Write the question,

How do I feel?

If you put me on pause,

I'll wait until you return.

Welcome back.

Make yourself comfortable,

And have the pen in your hand and the paper accessible on your lap.

Allow your body to settle into the surface supporting you.

Let your eyes gently close,

And let your attention lightly rest on your breaths.

Don't try to change it.

Just observe it,

The gentle in and out.

With each out breath,

Picture any tension or stress leaving your body.

With each in breath,

Picture relaxation flowing in,

Into all parts of your body.

From your head to your toes,

And from your shoulders to your fingertips.

Relaxing you more and more.

Take your time.

Gentle breath in,

Longer breath out.

Now,

Become aware of the pen in your hand.

Feel it with your fingers.

Rest it lightly on the paper,

As if you are ready to write.

Gently place your other hand on your solar plexus.

Feel the warmth or coolness,

The flow of energy in your fingers,

Your palm.

Focus on it.

Let all thought fade away.

Just focus on your hand,

On your solar plexus.

In a moment when I prompt you,

We are going to ask a question,

Without consciously finding an answer.

That is,

Using your unconscious or intuitive mind,

Without judgment or assessment.

Even if it seems irrelevant,

Unusual,

Or even ridiculous.

After we ask the question,

You'll briefly open your eyes and write the first thing that comes into your mind.

Write it beneath your question.

Then,

Reclose your eyes.

So now,

Focus on your hand on your solar plexus.

Feel the energy in your fingers and palms.

Ask,

How do I feel?

As soon as you've written the answer,

Refocus your attention on feeling your hand on your solar plexus.

Feel the warmth or coolness,

The flow of energy in your fingers,

Your palm.

Breathe in and out.

Relax and let yourself drift.

Be aware of any changes beneath your hand.

Now,

Without consciously finding an answer,

Using your unconscious or intuitive mind,

Without judgment or assessment,

Even if it seems irrelevant,

Unusual,

Or even ridiculous,

Write the first thought that comes into your mind when you ask yourself the question,

Where in my body is this feeling?

Briefly open your eyes and as the answer comes into your mind,

Write it beneath your first answer.

Then,

Close your eyes and place your hand on,

Or close,

To the location of your feeling.

Focus your attention on this place.

Feel the warmth or coolness,

The flow of energy in your fingers,

Your palm.

Breathe into it.

Breathe in and out.

Breathe in and out.

Relax and let yourself drift.

Be aware of any changes beneath your hand.

Again,

Without consciously finding an answer,

Using your unconscious or intuitive mind,

Without judgment or assessment,

Even if it seems irrelevant,

Unusual,

Or even ridiculous,

Write the first thought that comes into your mind when you ask yourself the question,

On a scale of one to ten,

How strong is this feeling?

Briefly open your eyes and as the answer comes into your mind,

Write it beneath your last answer.

Then,

Close your eyes and refocus on your hand,

On your body.

Feel the warmth or coolness,

The flow of energy in your fingers,

Your palm.

Breathe in and out.

Relax and let yourself drift.

Be aware of any changes beneath your hand.

Now,

Without consciously finding an answer,

Using your unconscious or intuitive mind,

Without judgment or assessment,

Even if it seems irrelevant,

Unusual,

Or ridiculous,

Write the first thought that comes into your mind when you ask yourself the question,

What is the source of this feeling?

Write your answer below your last answer.

Ask,

What changes do I need to make?

Write your answer.

Then,

Close your eyes and refocus your attention on feeling your hand on your body.

Feel the warmth or coolness,

The flow of energy in your fingers,

Your palm.

Relax deeper into your body.

Deeper and deeper.

Deeper into the feeling.

Observe the feeling.

What shape is it?

What colour is it?

If the feeling is pleasant,

Allow the shape and colour of it to expand and fill your body.

Magnify it.

If the feeling is unpleasant,

Feel the shape and colour of it contract and dissolve into nothing.

Be aware of the difference.

Observe the difference.

Bring your hand back to your solar plexus.

Feel the warmth or coolness,

The flow of energy in your fingers,

Your palm.

Let go of the pen and the paper.

Focus on the natural flow of your breath.

The breath in and the breath out.

Take your time.

Gently bring yourself back.

Back to this time and this place.

And when you're ready,

Slowly open your eyes.

You may choose now or later or never to consider what you've written.

It may surprise your conscious mind.

It may provide unexpected insights.

It will in some way change you.

Perhaps today,

Tomorrow or sometime in the future.

It's now time to return to your day or night.

Reviews

Really helped me connect with something I hadn’t been able to before. Loved the somatic exploration. Thanks so much - will be using this again

A great short practice to check in with myself, I like the fact that it includes writing.

Wow! Thank you. I loved the way in which you helped me explore my feelings. It was really helpful.

I enjoyed very much this meditation, it felt even nearly too short! I love your creativity! Thank you 🌿

This was incredibly therapeutic and helpful! Thank you

Thank you! I appreciate this. I was surprised when I read back through what I wrote. 🙏🏾

Thank you. This was perfect. I love your visualizations.

Excellent way of bringing awareness and gently releasing that which no longer serves .

This is a curious one. It ends with a touch of ambiguity & mystery that I like... how will the power of my subconscious unfold... My feelings were positive so I very much enjoyed exploring, describing & enhancing my joy. I look fwd to trying it when I’m feeling a little off key to experience its effects. Thank you Estelle 💖

It was lovely❤and effective, thank you. Also i would have liked it to be a bit slower so i had more time in between. Especially in the beginning and at the last 2 staiges.😏🍀

Incredible 😍😍😍😍

A gentle session to bring to light unconscious feelings and emotions.
Thank you Estelle for another great meditation 💕

Great if you enjoy a quick journal prompt.

Very unique but helpful meditation. I want to return to this often to see if my answers change. Thank you very much

This is just brilliant. Helped me uncover my fear. Thank you xo

That is an incredibly useful tool to work thru what's really going on inside.

I thoroughly enjoyed this experience. The pen and paper didn't detract at all and the speaker's voice is perfect for this type of meditation. Sincere thanks.

So grateful for this meditation