Begin by getting into a comfortable position,
Allow yourself to relax,
Release,
And let go totally.
Close your eyes,
Take a deep breath in through your nose and slowly exhale through your mouth.
Feel yourself settling into this moment,
All there is,
Is this moment,
The now here.
Take another deep breath,
Letting it fill your lungs fully,
And as you exhale softly,
Release any tension,
Any anything you may be holding on to.
Now begin to bring your awareness to your thoughts.
Without judgment,
Simply observe what is present in your mind.
Is there a specific thought or pattern that has been recurring for you lately?
Allow it to come into your awareness naturally,
Without forcing or pushing.
Imagine this thought as a messenger,
Here to guide you.
Silently ask it a question.
What emotion are you holding for me?
What are you trying to show me?
Pause and listen,
Allowing the thought to reveal its message.
Now let's turn our attention to the body.
Shift your focus inward and notice any sensations that may arise.
Do you feel tightness in your chest?
Heaviness in your stomach?
Tension in your shoulders?
These sensations often indicate where an emotion is being held.
Take a moment to connect with this sensation.
Ask yourself,
What does this feeling remind me of?
Is it fear?
Anger?
Sadness?
Or something else?
Trust the first emotion that comes to mind.
There's no need to overanalyze or label it perfectly.
Simply connect with the feeling and let it be.
Now give this emotion permission to surface.
Imagine it as a wave rising within you.
Perhaps a wave of sadness.
A flicker of anger.
A twinge of fear.
Stay present with it.
Allow it to rise fully without judgment or resistance.
As the emotion comes forward,
Breathe deeply through the experience.
Inhale deeply and exhale softly.
With each breath,
Imagine the emotion flowing through you.
Moving like a gentle stream.
Let it flow freely,
Releasing any resistance.
Visualize this emotion as a friend,
Here to tell you something important.
Listen to it with compassion and curiosity.
Take a moment to understand any messages this emotion has for you.
As this emotion begins to soften,
Silently thank it for revealing itself to you.
Acknowledge it as a part of you that has now been seen and felt.
Take a deep breath in,
Filling your body with gratitude for this experience.
And exhale,
Letting go of any lingering tension.
When you feel ready,
Slowly begin to return to the present moment.
Wiggle your fingers and toes gently,
Reconnecting with your physical surroundings.
Take one more deep,
Grounding breath.
And when you are ready,
Gently open your eyes.
