Hi there.
Welcome.
As we begin this practice today,
Just wanted to remind you to be gentle with yourself.
Sometimes emotions are a little firmly rooted and that's okay.
Sometimes it just takes a little bit of time to work with them.
Just be kind to yourself,
Be compassionate towards yourself.
That's what this practice is for.
And so we're going to get started by settling into our space,
Whether that be seated,
Lying down or standing,
Being in a position that allows you to be alert and still relaxed.
Allow the eyes to close.
And let's begin by bringing to mind an emotion,
Something you're struggling with right now.
Perhaps not something severe,
But just mild,
Maybe a bit irritating,
Slightly painful,
But nothing too severe with this one.
Bring to mind the image of a situation or a circumstance where this feeling is more pronounced.
And allow yourself to fully experience this emotion.
It's tempting to want it to go away,
To replace it with something better,
Something more comfortable,
But for now just allow it to be there.
And notice with a sense of curiosity what it's like to be experiencing this emotion.
Perhaps it's sadness,
Anger,
Somewhere in between,
Something different.
And try to notice what it feels like in the body.
For instance,
If you feel anger and you feel it in your head,
Your cheeks,
Perhaps in the shoulders,
A tightness,
And it can really be anywhere.
Maybe it's in the pit of your stomach,
At the front of the head,
The back of the head.
There's no right or wrong place to be really physically feeling these emotions.
So there's no need to force it in any way.
Just notice when you feel this emotion,
Where do you feel it the most in your body?
And now we're going to shift the awareness just slightly.
And we're going to imagine floating in front of us is a ball of light,
A warm,
Soothing,
Loving ball of light.
And this light contains whatever it is that emotion needs right now.
Maybe it's compassion,
Peace,
Love.
This is your light created specifically for you.
And it's whatever you feel like you need.
And it can be whatever color you want it to be as well,
Whether it's golden,
Pink,
Blue,
Maybe it changes.
Allow yourself to fully picture this light in front of you.
And now imagine that light going straight to that spot in your body where you feel this difficult emotion.
And as it enters into your body,
Into this spot,
It warms,
It soothes,
It softens,
And it fills this area with whatever it is you need right now.
Just picture this light easing in and beginning its healing process,
Warming,
Soothing,
Nurturing.
Remember to continue breathing as you picture this healing process.
Maybe noticing the ebb and flow in the warmth of this light as you breathe in and out.
You have every right to this feeling you're experiencing.
There's nothing right or wrong about what you're experiencing,
But it may be a bit overwhelming.
And that's what this practice is for.
Just easing that sensation,
Allowing it to become more manageable,
More tolerable,
And something that you can even learn from rather than something that causes you suffering.
Keeping this in mind as you continue warming and soothing,
Sending love,
Peace,
Compassion,
Whatever it is this area needs right now,
Sending it freely and kindly.
And now taking a moment to notice how either the body has changed.
Perhaps this spot has changed it,
Softened a bit,
Or maybe it's completely gone,
Whatever it is you were feeling before.
It's also possible that it is still here,
Alive and well.
And that's okay too,
Like we discussed before,
This emotion may just need some more time,
Some more care.
It's okay to return to this practice as many times as you need in order to continue working with this sensation.
And beginning to allow this image to dissolve from the mind's eye and just scanning the body,
Noticing what it feels like right now,
And allowing it to be just as it is.
You may even thank your body,
Thank your mind for caring for yourself in this way today.
And beginning to welcome yourself back into your space,
Maybe taking a few deep breaths and inviting some movement into the body,
Whether that be moving the arms,
The legs,
The fingers and toes,
Maybe shrugging the shoulders up really tight and then letting them fall and allowing the eyes to open once again.
And though this practice has come to an end,
You are always welcome to come back and use it as many times as you need to,
Whether it be with this recording or on your own.
Whatever works best for you.
I appreciate you being here today and I hope you enjoy the rest of your day.
