Emotions are not something to be feared,
They are something to be felt and released.
And this guide of meditation is going to take you through a really beautiful and gentle process to connect with those feelings felt in your body so that you can feel them,
Accept them,
Honor them and then allow them to pass.
You see,
Emotions are just energy in motion,
Energy moving through your body.
However,
As we resist and distract ourselves from feeling,
These emotions stagnate like a pool of water.
The key to releasing stored emotions from your body is to first allow them to be there,
Not wanting them to be any different,
But simply allowing them to be as they are.
Throughout your life,
You've likely been through stressful and unexpected events that in the moment caused your body to tighten and close,
Or perhaps even numb out completely.
These tightnesses,
These constrictions,
These hollow feelings inside our body are the remnants of the past and they are actually the doorway to feeling peacefulness,
Tranquilness and calm.
This guided meditation is designed to help you calm your nervous system,
Release old stored emotions from your body so that you can start to feel more peaceful and calm than ever before.
So to begin,
Allow your eyes to close down if they haven't already and just take a nice deep breath in as you shift your attention from the outer world of noise and chaos to the inner world of stillness.
Notice that as soon as you shift your attention into the inner world,
Everything slows down.
With a gentle sense of curiosity,
Begin to scan your body.
Notice the breath traveling in and out,
The gentle rise and fall of your chest.
Feel your belly expand as you begin to breathe deeply down into your abdomen.
Notice your heart beating inside of your chest.
It's beating all day every day,
But you very rarely notice it.
Pay attention to this heart now and see if you can feel it beating inside of your chest.
With some more curiosity now,
See if you can feel that gentle pulsing of your heart all the way down your arms and into your hands.
You might notice a gentle pulsing and gentle tingling throughout your entire body.
I want you now to place your attention on the backs of your knees.
It's a weird place,
I know,
But I want you to allow any tension you're holding in your knees to relax.
And as you do,
You'll feel your hamstrings and the rest of your quads just melt away.
Feel your hips open slightly as they relax and place your attention all the way down at the base of your spine.
And with every breath that you take,
I want you to imagine you're breathing all the way down into this sacred place,
Filling you up from the inside out.
Every breath that you take is nourishing your body.
Now to continue this scan,
I want you just to pay attention to the area around your throat.
Just notice,
Nothing more.
Where your attention goes,
Your energy flows.
And now move that attention and awareness down into around your heart,
Just behind your breastbone.
And again,
Just notice.
And now move that awareness and that attention to your solar plexus.
Breathe into this area.
And now move your attention and awareness down to your navel,
Just below your navel,
In the front of your spine there.
And again,
Breathe into this area.
Breathing life into your body,
Tuning into it and giving it attention.
And finally,
Down to the base of your spine,
Around your pubic region.
Place your awareness there.
Now take a step back and notice your entire body as a whole.
Feel your breath filling your entire body up,
All the way down to your toes,
All the way to your fingertips.
And just notice how calm and peaceful you are in this place,
Now that you've shifted your attention to this still and tranquil inner world.
Now there's been times all through your life when you've experienced events and situations which have caused your body to close,
To tighten,
To restrict and to numb out.
I want you now to bring one of those memories to light.
Don't think too hard,
It'll come.
Your subconscious mind will bring an old memory to the surface,
One that needs your attention,
One that needs to be released and one that needs to be let go.
This memory might have been some unexpected news.
It might be in relation to a particular person.
Or it might be in the form of a feeling.
Whatever it is,
Just allow it to come.
And as you picture this memory,
Notice what happens to your body.
Can you feel any tightness?
Can you feel any restriction?
Whatever you notice is okay.
Whatever you notice is safe.
What you're feeling in your body right now is old energy tied to past events.
It's not your job to try and change this.
It is your job to allow this to pass through.
I want you now to stay with these feelings.
Stay with these feelings.
Notice these tensions,
These constrictions,
Perhaps a hollowness,
And allow them to be there.
You might feel called to place your hand on a particular area of your body.
The area that feels tight,
The area that feels numb,
The area that feels constricted.
Place your hands there now.
It's time for you now to reparent yourself.
It's time for you to hold yourself and calm these parts of your body down so that you can let them go,
So that you can integrate them fully into your body and into your mind,
And so that you can neutralize events from the past.
With your hands over these areas,
I want you to say out loud or in your mind's eye,
It's okay for me to feel this way.
It is safe for me to feel this way.
I'm just going to hold you right here.
I'm going to hold you until you open back up.
I'm going to hold you until you feel safe.
It's okay.
I've got you.
Stay with yourself now.
Hold yourself.
Be with yourself and give yourself what you need to heal.
You might notice some emotion coming to the surface.
That's okay.
That's normal.
Allow it.
Whatever feelings are tied to this particular memory that surfaced for you are here because you're ready to let them go.
By staying with these feelings,
You are allowing this energy to move through you,
And as it does,
It may come to the surface.
Allow that to happen.
And again,
Repeat,
It's safe for me to feel this way.
It's okay.
I'm going to stay with you until you open back up.
I'm going to stay with you until it feels safe.
Now focus on your breathing.
I want you to breathe life into these areas.
Place all of your attention and awareness on these parts of your body constricted or tightened or gone offline over the years,
And breathe life into these areas now.
Breathe that oxygen into those parts of your body to reintegrate them and breathe out any tension,
Any sadness,
Any grief,
Any anger.
Stay with this process.
Continue to breathe into these areas for as long as you need,
And continue to repeat in your mind,
I'm here with you.
It's safe.
I've got you.
Whatever resonates,
Whatever words you use,
When you stay with an emotion like this,
When you stay with this energy,
It'll typically bubble up to the surface where it'll be released.
You might feel it as tears.
You might feel it as a big sigh of relief,
Whatever it might be.
Just allow it.
It might feel as though a lightness is traveling over you.
Stay with these feelings.
Keep your hands where they are.
If that energy is moving,
Allow your hands to move with it.
Using your breath to move that energy,
To acknowledge that energy.
And finally,
I want you to thank that tightening,
That constriction,
That numbing out feeling,
Whatever it may be for you.
I want you to thank it.
Say,
Thank you for keeping me safe.
I'm okay now.
I don't need you to tighten.
I don't need you to constrict.
I've got this.
Thank you for keeping me safe.
But I'm okay now.
I don't need you to tighten.
I don't need you to constrict.
It's safe for you to open back up.
Feel those words in your body.
Feel those words like you're being held,
Like you're safe,
Like you're being guided.
And know that you do have this.
Know that you are safe.
And know that you've started to release some old emotional energy from the past.
With that same image in your mind,
That same memory that popped to the surface.
Notice,
Does it have the same charge?
Does it have the same pull?
Or has it lessened?
Does it feel lighter?
Less intense?
It might still feel heavy and that's okay.
Just come back to this at another time.
There's no race.
But now I want you to see that same event.
And you might not even believe this,
But everything in life happens not to you,
But for you.
And with this in mind,
What are the positive lessons that could possibly have come from that memory that popped to your mind in just a moment?
How has this moment served you?
How has this moment benefited you?
What was it here to teach you?
When you can start to see the lessons in particular situations,
Your unconscious mind,
Your subconscious mind can let those events go.
They no longer need to carry that painful charge.
Again,
Feel the energy of that event drop away.
Feel it neutralize as you think about these lessons,
As you truly recognize that life is happening for you.
Now with those lessons in mind,
It's time to breathe some gratitude into your body.
It's time to replace that tension,
That constriction,
That numbing out,
That hollowness,
Whatever you might've been feeling before with an openness and an expansive feeling.
Place both hands on your breastbone,
Right around your chest,
Over your heart.
And I want you to breathe in deeply through the nose.
Imagine you're breathing into this sacred center of your body and breathing out through that same center,
Breathing into that heart space and feeling the energy of your heart start to expand and grow.
Continue to breathe in this way.
Continue to focus your attention around this heart center and continue to breathe through your heart.
As you do,
Start to feel the energy of your heart grow and expand like a flame with an abundance of oxygen.
You'll feel this energy starting to permeate all through your chest,
Down into your stomach,
Down into your arms.
And with each breath,
That expansive energy continues to grow.
In your mind's eye now,
Start to see a smile arise in your face,
A joyful,
Playful,
Cheeky smile.
And as you imagine this,
Start to feel the corners of your mouth rise and start to feel those expansive feelings of happiness,
Of joyfulness,
Of gratitude filling your entire body.
With every breath,
Breathe that gratitude in,
Breathe that happiness in.
You might just need to find one thing that you're thankful for,
One thing that makes you smile.
This is how you remedy those painful memories of the past,
Is to allow them to be there,
Feel the feelings in your body,
Stay with them and let them know they're safe.
And then send waves of love and joy and positivity to those areas to reprogram your subconscious mind,
To create new neural pathways in your brain.
As you continue to allow this gratitude,
This joyfulness,
This happiness,
This peace expand into your body.
See that old memory now,
See it from a new perspective and notice how your body feels calm and at peace.
Feel that peace,
Feel that tranquility,
Feel that safety in your nervous system as this memory has been completely transformed.
You have shifted so much,
You've taught your body it's safe to feel and you've replaced tension and closeness and constriction with an open expansiveness.
And this my friend,
Is how you heal.
Whenever you're ready,
You can come back,
But if you choose to,
You can stay here a little bit longer and allow these wonderful feelings of openness,
Expansiveness,
Gratitude,
Joy,
Peace to take you over for as long as you like.
But just know that what you've done right here has made some significant changes in your life and significant changes in your nervous system.
Well done and keep healing from the inside out.
