Hi,
I'm Jessica Graham.
I'm a meditation teacher,
Author,
And sex and intimacy coach.
Today,
We're going to work on recovering from a broken heart.
Obviously,
You won't feel 100% better from one five-minute meditation,
But if you make it a practice,
You'll find that you feel better day by day.
Begin by closing your eyes and settling into your posture.
Having a broken heart can create a lot of tension in the body,
So let's begin by simply relaxing.
Just give yourself a few minutes to relax,
Release,
And let go.
Soften your forehead,
Relax your eyes,
Relax and release your jaw,
Release those shoulders,
Relax your arms and your hands,
Relax the chest and the stomach.
As you do this,
You might come in contact with some challenging emotions in the body.
That's okay,
You don't have to try to get rid of them and you don't have to try to get rid of your thoughts.
Instead,
Just keep coming back to relaxing and if there's a spot that won't relax,
Just relax around it.
Relax your back,
Relax your hips,
Your seat,
And your pelvic area.
Relax down both of your legs and into your feet.
Good.
Now,
I'd like you to bring your attention to the place in the body where you're experiencing having a broken heart.
There could be a lot of sensation in the chest,
Possibly in the stomach,
Maybe in the face.
I want you to choose a sensation and put your attention there.
Don't try to make this feeling go away.
Instead,
I want you to offer it tons of acceptance.
Really allow that sensation to exist.
Feel it.
Soften any tension around this emotional sensation.
It's okay to be uncomfortable.
Being uncomfortable is part of being a human being and having a broken heart is uncomfortable.
So instead of trying to get rid of the feeling,
Just feel it,
Accept it,
And get curious about it.
Check out the sensation.
How big is it?
Is it moving in any way,
Maybe vibrating or undulating,
Expanding or contracting?
Really get to know the sensations of a broken heart.
As you allow these emotional sensations to arise and pass,
Don't worry about what's going on in your mind.
You might get pulled into thoughts.
That's fine.
When you notice it's happened,
Just come back to the body.
You don't have to quiet the mind.
Notice how the sensations in your body are different from the thoughts.
When you let go of the story,
The feeling of a broken heart isn't as bad.
It's only when those sensations are tangled up with all the thoughts that it starts to be overwhelming.
So just hang out with the body.
The more you allow and accept your experience and attend to it in a mindful way,
The less you will suffer.
Okay,
You can let that go,
And I want you to take a moment to just come back to relaxation in your body.
Relax in any area where you might be personally holding tension or stress.
Relax and feel that relaxation.
Allow yourself to rest in this sense of ease in your body.
The whole body might not feel good,
But put your attention in the areas where it does feel good.
Okay,
You can open your eyes.
Like I said,
This isn't a magic bullet,
But if you practice this a little bit every day,
You'll start to find that those painful emotions aren't quite so overwhelming.
I wish you all the best in your healing.
Thanks for joining me.
