Greetings and welcome to this meditation.
My name is Pananandananajsi and the focus of the meditation today is allowing yourself to feel difficult emotions so you can transmute them.
I'm going to start by guiding you through this whole process.
To begin,
Ensure you're sitting comfortably on the sofa if that's what you prefer,
On your cushion,
Your zappaton,
On the floor.
If it's more comfortable for you to lie down,
Then do so.
If you prefer to stand,
You can do that as well.
We're going to firstly begin by connecting with our body by bringing your full attention,
Full awareness to the soles of your feet and gently move your toes,
Being aware of how your toes connect to your feet.
And slowly become aware of your ankles,
Bring your awareness to your shin,
Calves.
Notice how your thigh bones connect to your hip bones and now slowly bring your attention to your belly button,
Your abdomen area,
Noticing how it rises and falls with each breath.
Now slowly bring your attention to your heart,
Notice how it rises and falls or contracts and expands with each breath.
Now if you're having any difficult emotions,
Be aware of how it feels in your body,
In your heart.
Bring your full awareness now to the area between your lip and your two nostrils,
Just being aware that you're breathing,
That the breath in is cool oxygen,
The breath out is warm carbon dioxide.
Notice if it's fast,
Slow,
Hard to find and still notice what your emotions feel like.
Investigate and try to describe for yourself if it's anxiety,
What does it feel like in your neck,
What does it feel like in your shoulders.
When you do a check around your abdomen,
Is it stiff with tension or are you breathing?
Notice if there's any pain in any part of your body,
Your neck,
Knees,
Head.
Try to describe the sensations to yourself,
Keep breathing,
Notice your breathing.
You might be able to notice that now that you're describing what you're feeling to yourself,
Describing those sensations,
That you don't feel as bad as you did before you started to investigate.
Remain with your awareness,
Noticing any parts of your body where there is pain and observe the sensations and the emotions that are coming up.
Maintain your awareness with your breath,
Notice what your mind is thinking,
What is it saying,
How long will these thoughts last.
Allow your whole body to relax,
Stay here and investigate for as long as you want or until you feel that the grip of these difficult emotions have lessened because you're looking at them.
Whenever you feel ready,
Wiggle your toes slowly,
You can move your head in a circular motion very gently and slowly open your eyes,
Take a deep breath in through your nostrils,
Breathe out through your nostrils and from this point on if you'd like you can journal your experience with observing difficult emotions or just make a mental note of it and do this anytime you feel there are difficult emotions.
Thank you for tuning in,
Wishing you peace and light,
All the best.
