Exploring Your Emotions Introduction

In this Meditation, I’m inviting you to explore your emotions like you never felt anything before and need to describe them to a robot. It’s guided self-talk meant for you to learn this way of thinking about your emotions so you can use it in your daily life, without using this meditation. You are learning to feel your emotions instead of resisting and avoiding them or pushing them away.

Transcript

In this meditation I want to guide you through a explorative self-talk for your emotions,

For your feelings.

And the idea behind this is that you learn the way to talk to yourself when feelings come up for you.

So strong negative emotions are not so scary for you anymore and you don't need to resist,

React or avoid them and instead you allow them now and let them be.

So I guide you in this meditation through a self-talk and ask you some questions and the idea is that you will just learn this way of exploring your emotions.

So you can use it in your daily life,

You don't even need to sit down in a meditation space,

You can just talk to yourself in your head and explore.

So let's dive in.

Find a comfortable seat,

Find somewhere where you can be.

You can also be standing,

Lying down,

Whatever is correct for you at this time and this moment.

Make sure that you feel safe for this meditation and take a few deep breaths in through your nose and out through your mouth.

Ok now let's dive into one emotion you might be feeling and the way you can talk about it with yourself.

Ahem interesting.

I am feeling… Remember when you are not having a huge vocabulary about your emotion,

I can recommend you the wheel of emotion,

The feeling wheel,

If you google that you will find it.

Then you open yourself up to your emotion.

Ok I can allow myself to have this feeling,

I can make space for it,

I don't have to be afraid of it or have to get rid of it.

I can just watch this feeling and see what it does,

I don't have to get caught up in it.

This is just an emotion,

Just a feeling to be felt,

Nothing more and nothing less.

I am not my emotions,

I am the watcher of my emotions and I will describe this emotion as detailed and objective as possible.

And following I will ask you some question about your emotion,

Don't overthink it but imagine that you are describing your emotion to someone who has no idea what emotions are or how it could be.

Where is this feeling in my body?

What of your body is calling to you,

Where do you notice it?

Does it move?

Does it start in one place and travel to another?

Is it big or is it small?

Is it fast or is it slow?

Is it warm or is it cold?

Is it heavy or is it light?

Does it have a colour?

Is it bright or is it dark?

Does it have a texture?

Maybe it is soft?

Is it bumpy?

Is it slimy?

Is it shiny?

Does it make you want to do anything?

I could be moving,

Sleeping,

Screaming,

Crying,

Many options.

Is there anything else that you notice about this feeling?

This feeling is just like an ocean or maybe like a storm and you can just observe it from the outside.

Once you've done that,

You can turn back your attention to what you're doing in that moment to feel like the emotion eased a little bit or you can turn your attention back to your breath,

Slow your breath down,

Breathe deep into your belly which is calming the nervous system,

Noticing each breath in and out.

When you feel the emotion returning maybe,

That's okay.

That's what emotions sometimes do.

They like to reappear and you can just go back and watch them again.

It's okay.

Just like another wave,

Nothing to be afraid of.

When you're ready,

You can come out of this meditation.

Thank you for exploring this with me,

Sending you light and love.

Bye,

Julia.