Hello and welcome.
Thank you for being here today,
Especially if you're feeling overwhelmed by intense emotions right now.
Whatever you came here experiencing,
Whether it's anger,
Sadness,
Grief,
Or anxiety,
It's completely valid and very human.
We often live in a culture that emphasizes positive thinking or moving through difficult emotions as if they were a thing to get past,
As opposed to something to experience and process.
But during this meditation,
I hope you realize that these big emotions,
No matter how difficult or frightening they may seem,
That they're here to teach you and guide you about who you are,
What you value,
And what you're experiencing in your life in this moment,
All very valuable for your journey of being a human.
So I hope as we begin this meditation that you come with a new perspective on these emotions.
Yes,
It may help you move through them faster and get back to positive emotions,
But I hope you can be open to understanding your negative emotions in a different way.
So now I invite you to find a comfortable position,
Whether you're sitting with your feet on the ground or lying down,
However feels right for your body in this moment.
And begin by simply arriving where you are,
Keeping your eyes open or closed,
Depending on your preference.
But if you're comfortable,
I invite you to close your eyes and open your ears to the sounds around you.
Whatever may come,
That is what's here for you to work with today,
The sounds that come and go.
Try to let the sounds come and go as they please,
Not reaching out for one particular sound like you're listening for it,
But just settling in and letting whatever various sounds come to you.
And if you get distracted,
Simply return to the soundscape that you are immersed in at this moment.
Now I invite you with gentleness and tenderness,
Begin to notice any emotions present in your body or your heart right now.
And rather than be quick to name it or label it anger,
Fear,
Anxiety,
Simply feel what it's like to be in your body having these emotions.
You might notice some tension,
And if so,
Ask yourself softly,
Where do I feel this tension?
Where is this emotion living in my body?
And whatever you feel,
Just remember there's no right or wrong way to feel it.
You're simply exploring.
Similar to exploring a new city,
There's not a right or wrong way for it to be.
It's simply seeing what's there.
Oh,
So that's where the street goes.
Oh,
There's a shop here.
Oh,
This sidewalk is cracked.
There's no outcome you're looking for.
You're just exploring the brain.
And as you explore these emotions,
Simply sit with them without any need to fix them or solve them.
Just feel what it's like to have a body with emotions.
We can worry about what to do with them later,
But for now,
Give yourself permission to just experience them.
That no matter what it feels like,
It's okay.
You're safe.
You're seated or lying down.
And nothing bad will come of feeling these emotions.
Because you are safe.
So with that,
Feel free to return to the soundscape.
If you need a break,
You may open your eyes if it's too intense.
Or if you're comfortable,
Continue to explore in your body where you feel this emotion.
And as you continue to notice those emotions,
I invite you to meet those emotions now with intention of kindness rather than judgment.
Now we are no longer just exploring with curiosity,
But with empathy.
If it is anger,
You witness your anger and say,
Hello,
I see you're here.
It must be so difficult to be angry.
Please let me see what it's like to be you.
If it's anxiety,
Mean it in the same way.
Hello,
Anxiety.
I can feel your urgency and your energy in my body.
I see you're trying to keep me safe by preparing me.
Thank you.
Thank you,
Anxiety.
If it is sadness or grief,
You may meet it with that same compassionate energy.
Hello,
Dear sadness.
I can feel your heaviness,
Your weight.
I see you have shown me what's important to me.
What I value,
What I care for.
Thank you for showing me.
And as you create your challenging emotion,
I invite you to discover your own way of meeting your challenging emotion with kindness,
With compassion,
And with understanding.
And simply being kind,
There is no one way to meet yourself with peace.
And remember,
If it becomes too much,
You may return to the soundscape around you and reminders that you are safe in this present moment.
But as you work with these emotions,
Remember this is difficult.
This is challenging,
This work.
We go against what society says we should,
And even what we internally think we should do with these emotions.
And we meet them as friends instead of enemies,
Instead of burdens.
We meet them as we would meet ourselves with kindness.
And when you feel ready,
Begin wiggling your fingers and toes.
If your eyes were closed,
You may open them.
And as we end this meditation,
I want you to take note of what you've done for yourself and what you've done in general.
It can be incredibly difficult working with emotions like anger,
Like sadness and grief,
Like anxiety.
We might tend to overlook the process of doing this.
And so as a result,
I really want you to take time for some appreciation for yourself,
Because this is not easy.
This is not the norm.
But because you did it for yourself,
You were able to demonstrate self-compassion and I think that's worthy of admiration.
Go with peace.
