Hello and welcome to Feeling Your Feelings.
This meditation specifically is about allowing ourselves to be in our body,
Feel the feelings that we have and allow ourselves to get comfortable feeling our feelings.
So I first invite you to find a comfortable and safe place either to lie down or to sit down.
As we do this we really allow ourselves to take the time to make sure that our body feels comfortable,
That how we are sat or lie feels like the different parts of our bodies are supported.
Maybe that's a pillow underneath the knees,
Behind the neck,
At the back or however your body feels most comfortable.
Feel free to wrap a blanket around you and really settle into your body in this moment.
To begin we're going to gently draw our attention to our breath allowing ourselves to deepen and slow the breath down.
Taking really steady deep breaths in,
Truly feeling our lungs and our stomach expand and then as we exhale comfortably feeling all of that contracting.
If it's preferable breathing in and out through the nose and taking five really slow comfortable deep breaths.
Making sure to pause on the inhale and at the top of the exhale as a way of allowing ourselves to pause in our own motion.
As we come to the end of these deep breaths allow yourself to return to a breath that feels comfortable.
You may find that it's a little slower or deeper than the ones you began with but find whatever feels good for your body.
As we go through the rest of the meditation if at any point the feelings become too much or you just don't wish to be in them anymore.
Feel free to return to those deep breaths,
To that feeling of your lungs inhaling and exhaling or whatever feels best for you.
To begin I'm going to invite you to do a body scan.
As we do this scan there's no need to have judgment or opinions about the way that your body feels or how it seems to be in this moment.
We're just reconnecting with all the different parts of our body that we might not always check in with.
So beginning up at the crown of the head and slowly drawing your attention down the forehead,
The eyebrows,
The eyelids,
The eye sockets.
If it feels comfortable for you,
Closing your eyes or softening your gaze.
Onto your cheekbones,
Your jaw,
Just making sure that your jaw is relaxed.
Along your throat,
Taking a moment to become aware of the back of the head.
Going down and over the right shoulder,
The right arm.
Along each of the fingers in the right hand.
Then over to the left hand side,
To the left shoulder,
The left arm.
Through the hand and along each of the fingers.
Drawing our attention now up to the back to where the throat connects with the shoulders.
Your attention down the spine and with all the muscles and connection points that go down with it.
Going down to the sit bones.
And down the back of the legs.
Drawing our attention now to the top of the chest,
To our collar bones and where we feel our lungs expanding and contracting.
Through our stomach.
And down onto our hips,
Our groin.
And down the left leg.
And down the knee.
Down to the ankle.
Into the base of the foot,
Feeling the heel,
Through the sole of the foot and along each of the toes.
And now over to the top of the right leg.
Drawing our attention down that leg.
Over the knee.
Down the lower leg.
To the ankle.
Around the heel.
Through the sole.
And along each and every toe.
Now that we have an understanding of how our body is right now,
I'm going to invite you to allow yourself to bring the emotions forward that maybe feel really present in your body.
Or maybe they're emotions you're aware that you've been pushing away,
Emotions that you felt were not acceptable to express in the moment,
Or maybe you just felt unsure of how they would be.
Possibly a little scared of allowing those emotions to be felt.
Being really gentle with yourself.
Allow these emotions to come forward.
The desire right now is not to actively go into the stories that brought about these emotions,
But instead just to let the emotions be present within our body.
Allowing any explanations,
Story,
Need to go into why the emotions are here.
Allow all of those things to be acknowledged,
Seen,
And then bring yourself back to what it feels like within your body.
If those emotions begin to express themselves through tears or maybe a bit of movement,
Just allow that to be.
Emotions,
Just like guests that come in and out of our house,
Are never there for too long.
They may wish to be heard,
To be seen,
To make sure that they are felt,
But trust that they will exit,
They will pass.
And so allowing yourself to feel the emotion doesn't mean that you're locking it into your body.
I invite you now to draw your attention to where in your body you feel this emotion.
If it feels like it would comfort you or help you in some way,
Feel free to place a hand or both your hands upon where you feel it within your body.
As you become aware of where it is,
Where these sensations are,
Are you able to name this emotion?
The emotional name could be a descriptive one,
Such as it feels heavy,
It feels spiky,
It could be like weather,
It feels like storm clouds or sunshine.
It could be classic emotions,
I feel angry or sad,
Or it could be any other form of description that works for you.
When it comes to your body,
What you feel and where you feel it,
Creating a relationship with it is completely on your terms.
And so how we describe what we experience is best done if we do it in terms of the language that feels right for us.
During this time,
As you get used to naming and allowing these emotions to be present within your body,
If you find it a little hard to welcome them into your body,
To allow them,
A little mantra that you can repeat is,
I welcome my feelings,
They are safe to feel.
Making sure that we're maintaining a really comfortable,
Steady breath and allowing ourselves to be present with these emotions.
It could be that they change,
It could be that they begin to go and fade.
How are your emotions changing?
And it's perfectly okay if they're not.
Just begin to become aware of how they feel in your body now compared to the beginning.
Noticing how our emotions change,
How by focusing on the emotion and not the story may change what comes up.
We can begin to feel safe in the knowledge that feeling our feelings is okay.
And that sitting with what needs to be seen is something that we can do even if it's only for a few minutes one day.
Gently,
We begin to trust ourselves with feeling our feelings and trusting our emotions to fluidly pass through us.
Just like the guests that we welcome in and out of our homes.
If it feels comfortable for you right now,
I'm going to invite you to relax your hands from wherever they may be.
Bringing your attention to that sensation of connection you have,
Whether to the floor or the seat.
To say thank you and be grateful for the emotions and the information that they may be passing to you.
Remembering that phrase,
I welcome my feelings,
They are safe to feel.
Feel free to roll your shoulders,
Wiggling your toes and your fingers.
Take as much time as you need to return into the room.
Thank you for meditating with me today.
Www.
Mooji.
Org
