This meditation is for you,
To gently guide you through any difficult emotions you might experience.
Not to fix them or to chase them away,
But actually to meet them with a soft and open heart.
And it's here to help you better understand those emotions and maybe even begin to lose the fear of feeling them.
And the reason I record this is because I too have felt overwhelmed,
Used to be afraid of certain emotions.
And maybe you know that place too.
But once I truly allowed myself to feel,
To feel everything freely,
I discovered something quite unexpected.
There was actually freedom,
A kind of joy that doesn't depend on anything being different,
Just being real.
So this quote came to me,
Maybe it resonates with you too.
My ability to sit with difficult emotions is my doorway to freedom and joy.
So let's begin.
Take a few deep breaths.
And as it flows in and out,
Your body starts to settle,
To soften,
To relax,
Maybe just a little in the beginning and later more and more.
Just let that really sink deep into your body right now.
The relaxation that you might feel in one part of the body can expand into all other parts of your body.
You can feel supported by the chair underneath you and just let your whole body fully relax now.
And as you do so,
You might begin to ask yourself,
How do I actually know if something feels good?
Maybe it is similar for you that it's usually open,
There's a sense of spaciousness,
A natural awareness of what's going on,
Without needing to change anything,
To fix anything.
You can just be present with the sensations that are happening.
And how does discomfort feel to you?
Well,
Usually it shows up as tension,
As resistance,
Sometimes even fear.
You might even be aware of how that feels in your body.
And where do you feel it most dominantly?
Or what if the most difficult thing about uncomfortable emotions isn't the emotion itself,
It's our resistance.
It's the way we turn away,
It's the way we try to protect ourselves from it.
And what if that turning against it,
Turning away,
Makes it actually stick around longer?
Just consider for a moment,
And you don't need to believe it,
Just notice how your body responds to this idea.
Let's step into something new.
Imagine now a warm golden ball of light,
Gently flowing through the top of your head,
Moving down your body,
Cleansing everything,
Softening and soothing.
And now that golden light expands all around you,
As if you're inside of it right now,
Being held,
Safe,
Like being wrapped in something kind and ancient.
And in this space,
You don't have to change anything,
You're just allowed to feel.
So right now,
If there's an uncomfortable emotion,
Let it rise,
Let it show itself.
If there isn't,
That's perfectly fine too,
Just rest in the open space,
And sometimes even this waiting might be the restlessness that's coming through.
So just rest in this open space,
Wait.
Maybe there's a physical sensation,
A heaviness,
A tightness,
Or something even difficult to name,
Let it be there,
Just for now.
Feel it,
In this safe space.
And now,
Instead of bracing against it,
Imagine meeting this emotion as you might meet a crying child or worried puppy or a grandmother offering you a warm hug.
Let your body open,
Relax,
Just enough to welcome this emotion.
Be there for it,
Not because you like it or you want it to be there,
But just to welcome.
Just like noting it,
There you are,
Without judgment.
Not any story that's behind it,
Not the thoughts,
Just the feeling underneath.
And now,
There might be some resistance to this,
Also welcome that.
Let that in too,
And feel it.
Let the resistance just be present next to the other emotion,
Because they both belong and have a right to be there.
And now,
Feel them as they are,
Without judgment.
And if you can,
Bring them even closer to your heart.
Let go of any resistance and fully embrace them.
And now,
Even if there's hesitation,
That's fully okay.
Because also,
Just like a scared animal,
I need time to feel safe,
To gently open up trust,
And so you can give them some time.
You're not forcing anything,
You're simply being with it.
And maybe,
If it feels right,
Offering some love to it.
Like a little child chasing after a shy cat,
Until the cat eventually gives in,
Purrs,
And actually enjoys it.
Because this emotion might not actually know how it is to be liked,
How it is to be seen,
How it is to be held and welcomed.
So you can show it now and teach it.
How does it feel like to be really seen,
Welcomed and appreciated?
Show it what it feels like to be safe in your presence.
Sometimes this takes time.
Like a dog who's been heard before,
It might look away unsure if it can trust you.
But you can just stay,
Wait,
Let the emotion fully and completely dismantle and show itself.
Because in your environment,
It's safe.
You can feel it,
And knowing you won't be harmed by feeling this emotion.
Because the core,
The real you,
Will stay untouched,
No matter which emotion might arise.
Whether it's a good,
Kind,
Loving emotion,
Or it's a harsh,
Uncomfortable emotion.
It doesn't matter.
You,
The presence that's observing all of it,
Always stays untouched.
Notice how you can zoom out,
See yourself from behind.
And notice all the emotions happening within your body.
And you,
Being untouched.
You can wait.
You can love it.
And here's what's beautiful.
When you stay and feel,
Something begins to shift.
Not by effort,
Not by doing anything.
Just through your presence.
Sometimes it starts subtle,
Almost imperceptible.
Until it expands fully throughout your whole body.
There's awareness,
Safety,
And the trust that no matter which emotion might arise,
You can stay,
Be untouched,
Feel safe.
Because emotions come and go,
But they never stay.
And here you are,
Right now.
Just listening.
Not figuring out anything.
Not solving it.
Not trying to analyze the story.
Just feeling the emotion.
And every time your mind drifts into the story,
Into what that could mean.
Why is that always happening to me?
As soon as that happens,
Just come back.
To the feeling,
To the body,
To the presence.
And that is all you have to do.
Just feel that emotion.
Be present with it.
Allow it to be.
And notice how it starts changing.
As soon as it's really seen and welcomed.
That's exactly where transformation happens.
In the acceptance.
Now,
You have a choice.
You can stay with this feeling.
Let it settle even deeper.
Let it integrate.
Or completely transform.
Or you can slowly begin to shift back.
Back to your day.
And gently give your body the signal that it can move towards conscious awareness.
And while you start that journey to come back.
You notice that something is different.
Something changed.
Notice that change.
Whether it's conscious or unconscious.
Because this change starts small.
And expands throughout your whole life.
In many different areas.
Today.
Tomorrow.
In the next weeks and months.
Just imagine how it would be if you would not have to run away from any feeling you're experiencing.
How would that change your perception of life?
When none of the emotions are dangerous or scary anymore.
So gently bring your attention back.
Know that your subconscious has taken everything into account.
Has been awake throughout the whole time.
And knows everything.
So you can let go.
And just take that feeling that you experience right now with you.
This openness.
The safety.
The trust.
And start to notice the energy flowing back into your body.
Notice how your body awakes.
How your body starts to move just gently in certain directions.
And how you can eventually open your eyes fully aware,
Fully back in this moment.
Knowing that all the learnings are deeply embedded in your subconscious.
And you can now go about your day.
Feel safe.
Confident.
Calm.
And at ease.
