As quiet and sensitive beings,
We tend to dim our light in crowded spaces.
Hiding behind the safety of steel armor,
We fear the limelight.
We safe harbor our emotions,
Assuming we're handling it with poise,
But it only reinforces our suffering.
Our bodies are taking a beating,
As we do everything in our power to guard the pain.
Like a thorn in the heart,
We fear touching it or removing it,
So it remains,
Stabbing us,
Numbing us,
Until we find the courage to face it head on.
A film of disillusionment covers our bodies,
Leaving us lost,
Hopeless on our path,
Confused as to how we really feel.
Today,
We turn a corner,
We're here to identify and release these emotions.
Sitting cross-legged with the hands facing up on the knees,
Remind yourself of the potency of your introspection.
This self-analysis breeds curiosity and wonder,
Making us more present,
Adaptable,
And aware.
Take a moment to become fully present,
Embrace this moment.
As we lead into a gentle body scan now,
Notice which areas hold tightness.
Relax the head and lower back to release anger,
Breathe into the head sharply,
Hold the breath and let it go.
Relax the throat and chest to release sadness,
Breathe into the throat sharply,
Hold the breath and let it go.
Relax the gut to release anxiety,
Breathe into the gut sharply,
Hold the breath and let it go.
Relax the stomach and intestines to release fear,
Breathe into the stomach sharply,
Hold the breath and let it go.
Relax the face to release shame,
Breathe into the face sharply,
Hold the breath and let it go.
Relax the neck and shoulders to release burden and responsibilities,
Breathe into the neck and shoulders sharply,
Hold the breath and let it go.
Place both hands in tight fists and massage the areas of your body that still feel tightness.
Perhaps it's the stomach,
Rub with both fists in circular motions.
Perhaps it's the forehead,
And again rub gently in circular motions.
Now tell the body part aloud,
It's okay that you are tight.
But I'd like to release this emotion from me safely,
It no longer serves me.
It's okay that you are tight.
But I'd like to release this emotion from me safely,
It no longer serves me.
Recognize a softness that happens as your body begins to understand your needs.
Don't hold back any final emotion that comes up now,
Let the tears flow with ease as it's a gentle reminder of what was.
As we sink into a deeper visualization,
Imagine yourself engaging in your favorite form of creative expression,
Playing the piano,
Painting,
Writing,
Baking,
Or doing a craft.
Picture the calming room you're doing this activity in,
Fixate on the natural lighting,
The gentle breeze from the open window,
The texture of the materials below you.
What is it about this task that brings you joy?
Now think about the words that come to mind as you envision your sense of imagination expanding.
The pleasure you receive from this creative activity is here in the room with you.
What is it trying to tell you?
These words may come to mind,
Solitude,
Happiness,
Safety,
Enrichment,
Aliveness,
Fulfillment,
Passion,
And love.
Repeat these words to yourself,
Believing them and feeling their power.
These are the words that we should feel when we're in our warm center.
When life flows with ease and we are willing to give love freely.
In this place,
We can experience emotions on the spot,
Instead of tucking them away inside of us to fester and grow.
Place both hands on the stomach,
Noticing the pace of your breath.
Fixate on the rise and fall of your belly.
A subtle tingling all over signifies happiness.
Introverts are some of the most wonderful,
Loving people on this planet.
The mind works to convince us that we are inferior for holding back or keeping our circle small,
But this is simply untrue.
Harness your inner strength.
Recognize that your voice matters.
Your opinions matter.
Your emotions matter.
As we come to a close shortly,
Shake the arms and legs vigorously to conclude this powerful emotional release meditation.
Continue to shake,
Letting the movement take you.
Let the wrists relax as you swing them back and forth.
Shake the legs out in front of you,
Letting the feet match the rhythm.
Now bring yourself back to seated and remain as still as possible.
For the next minute,
Meditate on your success today.
Once the music ends,
You can open your eyes and our time will come to a close.
