Overcome Overwhelming Emotions

This practice is for you if you are feeling overwhelming or negative emotions right now. You might feel like you can't stand it and you want to run away. It will help you to welcome the emotion and release unwanted feelings.

Transcript

So welcome to this overcoming,

Overwhelming and negative emotions meditation.

I am Julia Goh and from my heart I welcome you and want to honor you for showing up for yourself in this situation that most likely is challenging for you right now.

And without further ado,

That's why I want to jump into that emotion meditation.

So I want to invite you to either sit down with a tall spine,

Maybe with the feet on the floor or on a chair or cross legged.

You can also lie down,

Whatever is most comfortable for you,

Where you know that you usually can feel yourself best.

And now scan your body for any sensation and ask yourself where is that emotion located?

What do you feel?

What does it feel like?

For some people they feel a tightness in their throat,

A feeling that's strong in their face,

Maybe it's getting hot or starts to burn.

Some people feeling it in the neck,

In the chest.

Some people feeling nausea or they're feeling cold.

It might be a knot in your stomach.

And for some people it is a form of stiffness in their whole body.

It is completely different for any emotion and individual people.

So I want to invite you to gently put your attention to it and just begin to relax into it.

And breathe slowly and with purpose,

Just with attention.

Just like with physical pain basically.

Your body often stiffens up and gets tense and tries to block the sensation that comes from the emotion.

So keep reminding yourself to relax and breathe and breathe slowly and feel your emotions allowing them to wash through.

Welcome them and know that you are strong enough to hold them,

You won't break feeling them.

The more we resist the pain,

The longer it takes.

So really allow and welcome the pain into your body and allow yourself to focus on the feelings and the sensations.

And there are probably a thousand thoughts rushing through your head right now.

There is this story you're telling yourself about this feeling.

And those stories that you're telling yourself,

They are true for you.

And I want to value them,

It's okay that you like to tell those stories and if we're working together you know that I love listening to them.

But when you're in that situation where emotion is overwhelming you,

You're basically putting wood into a fire.

So we're spinning those swords around and around and all the time we're just increasing our heightened state of emotion.

We are doing the opposite of healing our pain.

And when those stories arise for you,

Let them pass without focusing on them.

Bring your attention back to your body,

To your sensations and where you feel the emotion.

And don't think there is something wrong when those thoughts come up.

It is totally normal.

There is a tendency,

We all do that,

Everyone wants to repeat what happened and make sense of it.

And although we know sometimes we still get caught up in it.

So allow yourself when they come up to not beat yourself up for it but release them and thank them for being there.

And focus on your emotions again,

On the feelings,

On the sensations in your body.

And if there is something that your body wants you to do to release the emotions,

For example to cry or sometimes also to release emotions in that situation,

It is movement that is hitting something or giving yourself a big hug,

Curling up into a ball.

And you can do all of that and remember to focus on the sensations that comes with that,

The release that comes with that.

And I want you to go deeper in that release and when you are ready ask yourself,

Could I let this feeling go?

And try to answer it without thinking about it,

Just simply let arise a yes or a no.

Ask yourself,

Would I let this feeling go?

And again answer yes or no.

Would I rather have this feeling or would I rather be free?

And last,

When do I want to release it?

I mean sometimes you can't release it right now,

You don't feel like it.

If there is something physically in your body,

A pain because you hurt yourself,

You broke your arm or you got another illness,

You need the time to heal and feel it.

And now allow yourself to breathe in and breathe out.

And I will repeat those questions while you focus on your emotions,

On the sensations in your body and you can answer the questions with yes or no and feel the release.

When you feel complete then you can end this meditation and go back into your day.

So I will go a few more rounds asking you those questions while you focus on your emotions and you answer with yes or no and you are empowered to end this meditation when you feel ready to go back into your day.

Could I get,

Could I let this feeling go?

Would I let this feeling go?

Would I rather have this feeling or would I rather be free?

When?

When?

When?

Could I let this feeling go?

Would I let this feeling go?

Would I rather have this feeling or would I rather be free?

When?

When am I going to let this feeling go?

Could I let this feeling go?

Would I let this feeling go?

Would I rather have this feeling or would I rather be free?

Can I let this feeling go now?

Could I let this feeling go?

Would I let this feeling go?

Would I rather have this feeling or would I rather be free?

Could I let this feeling go now?

Grieving,

Feeling,

Is that sensation still there?

Maybe the corners of your mouth already go up a little bit,

Your heart stopped racing.

Could I let this feeling go?

Would I let this feeling go?

Would I rather have this feeling or would I rather be free?

Can I let this feeling go now?

And now I want to let you go and live the rest of your day,

The rest of your life with awareness and live your greatest potential.

And if you still feel really emotional and high sensation in your body,

I recommend repeating this and I also recommend the emotional freedom technique or tapping which I am talking more about in other of my resources.

Have a wonderful day or night,

Restful sleep,

An intentional,

Happy day.

Ciao for now,

Julia.

Reviews

Thank you for validating how I feel and giving me the choice of whether to hold on or let go. It’s very empowering.

Boy oh boy. I'll be back to this one about a thousand more times. Thank you. ❤️

Peaceful