This is a meditation for getting in touch with your feelings.
It's not intended to fix or change anything that you may be experiencing.
It's just an opportunity for you to allow yourself to really feel whatever feelings and emotions you might be experiencing at this time.
So I invite you just to sit comfortably with an upright posture.
You may close your eyelids if that's comfortable for you or allow your eyelids to close about halfway with a soft downward focus.
And begin by taking a long slow deep breath in,
Holding it for a moment and letting it go.
And take another long slow deep breath in,
Holding it for a moment and letting it go.
And one more long slow deep breath in,
Holding it for a moment and letting it go.
And just allow your breath to return to its normal pace and rhythm.
And as you continue breathing in and out,
Becoming aware of your breath,
How you feel in the body as you breathe in and out.
Just noticing,
Tuning in,
Becoming aware without labeling,
Without judging,
Without naming anything,
Just paying attention.
Become aware of the area that we call the heart center.
This is the area of your heart itself and the area surrounding the heart above and below,
In front and in back,
On either side.
And as you continue breathing,
Just imagine that you're breathing into your heart center.
And as you breathe out,
Imagine breathing out from your heart center.
Breathing in peace and breathing out love.
You may put one or both of your hands on your heart just to really bring your awareness to the heart center as you continue breathing in and out through the heart center.
Breathing in peace and breathing out love.
Deepening into this experience.
Envisioning a glowing light deep within you that glows brighter and brighter with each breath,
Filling you,
Surrounding you and protecting you with each breath.
Brighter and brighter.
Breathing in peace and breathing out love.
As you continue breathing in and out through your heart center,
Just pay attention,
Tune in,
And silently ask yourself the question,
What am I feeling right now?
What am I feeling right now?
And as you ask the question,
Just observe the feeling or feelings that come forward for you.
Just observe them.
There's no need to label them.
There's no need to judge anything.
There's no need to make it good or bad or right or wrong.
Just bear witness.
Just observe whatever feelings,
Whatever emotions.
What you may notice is that as you continue to observe whatever feeling it is,
It may soften and it may release and it may move forward and move on.
That's all you are doing here.
It's just observing.
There's nothing to fix.
There's nothing to solve.
There's nothing to change.
Just accept whatever emotion or feeling comes forward for you in this moment.
So we're going to continue silently for about two minutes more.
I'll keep track of the time.
When the time is up,
I'll sound the bowl again and bring you back from the meditation.
And in the meantime,
Just reside in the stillness,
Breathing in peace and breathing out love and just observing what am I feeling right now?
My effort is notInt Olg.
.
.
.
.
Continue with your eyes closed.
Taking a long,
Slow,
Deep breath in.
Holding it for a moment.
And letting it go.
And taking a few more deeper breaths.
You might begin moving your fingers and toes a little bit.
When you're ready,
You can begin stretching your arms and your legs.
Giving yourself a little time to transition from the deep meditation back into full wakefulness.
When you're ready to open your eyes,
Open them slowly with a soft downward focus.
Two or three feet in front of you.
Just giving yourself a little time to transition back.
I have found that this can be a very powerful meditation.
And sometimes just being aware and allowing ourselves to fully feel whatever emotion might be coming up for us at any given time.
Whether it's joy,
Sadness,
Concern or worry or fear or anticipation,
Whatever it is.
Just being present with it and observing it and allowing ourselves to fully feel and experience it will actually allow the emotion to pass through.
And then it will dissipate and release and clear.
I hope this has been a meaningful meditation for you.
And I hope the rest of your day is very beautiful.
