Hello.
Welcome to Day 1 of Understanding Emotions.
Find yourself in a comfortable position,
Either sitting or laying down and make sure you will not be disturbed.
Let your eyes close to truly enhance your experience.
Let's begin by relaxing your body and drawing your focus to your breath.
Take a nice,
Full deep breath in and exhale out.
Let your belly rise and fall with each breath.
There's no need to do anything else at all.
Just breathe.
Good.
Think now of a place where you feel safe.
It could be anywhere you like,
Such as a gorgeous beach or in your own room.
Picture the details of this place.
Feel the temperature on your skin,
The smell and sounds of the atmosphere around you.
The more details you can add,
The better.
Lively see all the colors bright or as dark as they are and allow yourself to be encompassed in this environment.
Now take another deep breath in through your nose and imagine that you can sense the fragrances around you in this safe and wonderful place.
Feel the sensations of safety in your body.
How does it feel?
For some of us,
Safety is a new feeling,
Safety is something that we've almost been afraid to feel.
It must be scary and new.
Maybe your body feels lighter in some places and heavier in others.
Just bring your awareness to the sensations in your body right now as you allow yourself to feel safe with me.
Really take note on how it feels to be in this state.
Allow yourself to feel and be safe.
Good.
Now we'll begin to notice the different emotions that we have and the feelings in our body when we have them.
At times we might feel incredibly uncomfortable when an emotion rises.
And if it does,
You can simply remember and recall how it feels to feel in the safe spot and breathe in some gentle breaths.
Start by imagining the feeling of pride.
Visualize yourself being proud.
Over a time when you accomplish something,
Just feel the sensation and pay attention to where in your body you notice it.
Really sense its location within you.
Sit with the sensation for a bit longer.
Pride is something you should not feel ashamed of feeling.
Allow yourself to feel embodied and accomplished in your abilities.
Be proud.
Now let's shift to the experience and the feeling of excitement.
Remember vividly being so incredibly excited about something.
Notice how it feels.
Notice what smells you have.
Notice where excitement arises in your body and feel any physical changes that you notice.
Breathe in and allow yourself to shift into that feeling of moment of excitement and exhale the stress and the blocks that are keeping you from feeling this positive emotion.
Now we're going to slowly bring your awareness and shift to the feeling of amusement.
Can you remember when something really interested you?
Remember how it grabbed your attention?
What thing or what was it about that that captured your attention?
Feel the sensations in your body.
Where do you feel amusement?
How does it feel?
There is no right or wrong answer here.
Perhaps you don't feel much at all and that is perfectly fine.
There's no right answer.
Release the expectations on yourself.
Now we're going to shift and bring your awareness to the feeling of kindness.
Humans have always strived to be the kindest creatures on earth and this feels good for a reason.
Without kindness we would not get along or be connected and function in a healthy way.
Feel all the sensations you can that come from kindness.
Maybe remember a time that you were kind or somebody was kind to you.
Notice in your body where are your feelings,
If any,
Shifting.
Sit with this feeling for some time now,
Allowing yourself to be encompassed and blanketed in the sensations of kindness.
With each breath in,
Feel your body filling with kindness and with each exhale you are letting go of the expectations.
Let go and allow yourself to just be.
You have experienced so many emotions today so right now just relax and stop trying to do anything at all.
Letting any emotions flow through you,
Take the observer's view of what's happening and witness any changes.
You may encounter a feeling beginning to swell in you that doesn't feel very pleasant or well and that is completely okay.
It is okay to feel all emotions,
Both positive and negative because they are necessary.
Your feelings are always valid and you need to allow this wave to just roll on by effortlessly.
This may be difficult for a while but remember you always have a safe place to return to.
Always from this meditation in your own time.
