Emotional Healing Exercise Class 2: Zoom In & Zoom Out

Enjoy profound emotional healing exercises that will allow you to become mindful of your body and feelings. Often we connect emotions to many layers within our being: a story, bodily expressions, beliefs, etc. In this session, we will teach you how to identify your emotional impact at the physical level and separate it from other levels. In this way, we will obtain a mindful accepting attitude towards our feelings.

Transcript

Get ready for the exercise,

Coming with the spine straight,

Either in a sitting meditation posture or if you find it difficult for keeping the meditation posture for 15-20 minutes then sit with the spine straight on a chair or on a sofa and begin by simply relaxing your body.

Just let your breath become natural,

Allow your entire body to become a bit more loose while remaining vertical and gradually start switching the flow of your awareness from the outside to the inside of your being.

I invite you in this way to start feeling yourself right now.

Notice your entire being.

Notice the state or the condition of your being right now.

And just feel yourself.

Aim now to bring your awareness to your emotions.

Feel yourself and become aware of your current emotional experience.

What's there inside of you right now,

Emotionally speaking?

What is the emotion that you perceive as predominant within you?

Sometimes this emotion might immediately show up.

Sometimes you may need to wait a bit in order to find it.

And in this waiting,

Just remain relaxed,

Attentive to yourself.

And you can ask yourself,

What do I really feel right now?

Letting the answer arise spontaneously.

No need for your mind to give you an answer.

Rather,

Feel the answer.

And if you feel nothing,

Don't get agitated.

Don't blame yourself.

Maybe remember a bit the lecture today.

Did something trigger you?

Did you hear something that reminded you of an emotional situation?

Or was there a big emotion that you experienced today and it's still there within you?

Just remain relaxed,

Inviting the emotion to step forward,

To reveal itself to you.

To feel yourself.

And once an emotion arises,

Once it becomes somewhat clear within you,

Start feeling that emotion.

As if you're stepping with your being into that emotion right now.

Let the emotion manifest within you,

Give it freedom and space.

And observe it without judging yourself for having that emotion.

Just feel it as if you're giving this emotion the main stage of your being,

Allowing it to become more expressed,

To become more vocal within you.

Let it be itself,

Let it be what the emotion is.

And just feel this emotion the way you normally feel it.

Don't try to change the emotion or to restrict it.

Just let it be.

And let yourself be in this emotion right now.

And as you begin to feel this emotion,

As if it becomes the reality of your being right now,

I invite you to ask yourself,

Where in the body do I feel this emotion?

Which part of my physical structure is connected to this emotion right now?

Where in my body does the emotion express itself as maybe a little tension,

As a physical feeling of tightness or contraction or pain or any type of physical experience?

Where in the body do you feel this emotion right now?

And as you begin to identify this part of your body,

And maybe in order for you to identify this part of your body,

You might need to scan your body a little bit.

And as you become aware of the area of your body where the emotion is expressed,

Begin now to zoom in into that part of your body.

Zoom in with your awareness.

Feel that area of the body where the emotion is expressed.

And begin to focus more and more on the physical sensations.

Try to bring into your awareness now exclusively the physical sensation of this emotion.

And as you turn your awareness entirely upon that part of your body,

Which might feel a bit tense,

A bit different,

A bit tight or contracted or painful,

Just feel that tightness or contraction or pain,

And begin to embrace that part of your body.

And breathe as if you're breathing with that part of your body.

For example,

If you feel that your tummy is a bit contracted,

When you breathe in,

Do it as if the tummy breathes in.

When you breathe out,

The tummy breathes out.

Invite that part of your body to relax now.

Notice how with your awareness you can regulate that contraction,

That sensation.

Just embrace that part of your body.

Let it become loose,

Luminous,

Free.

That's very good.

Experience now the effects of bringing the awareness here.

Notice the sense of freedom and release in this part of your body.

And as you do that,

I invite you now to come back to the emotion.

Just come back to where you started from.

Let the emotion express itself in its fullness within you again.

Let it become vocal.

Give it again the main stage.

Let it be within you.

As if now you're zooming out from that part of your body,

You're going back to the emotion.

And start feeling the emotion in its entirety.

Feel it in all its dimensions.

And describe this emotion inwardly to yourself right now.

Being aware of this emotion,

I invite you again to check where exactly in the body does this emotion manifest itself.

Where do you find it in your physical structure?

How does it appear within the body?

Again check your body and notice where is this emotion arising as a physical sensation.

And again take your awareness,

Put the zooming lens on and dive into that area.

Feel that part of your body right now and feel the emotion expressed in it.

And again embrace it,

Release it,

Relax it.

Breathe into that part of your body.

Let it become a bit more loose.

Let it become natural.

See this area of your body is being bathed in a beautiful bright light and just relax it.

Feel the sensation and enjoy it.

And then again zoom out back to the emotion.

Feel again this emotion in its entirety.

Let it be the emotion that it is.

Let yourself be who you are in this emotion.

And feel the emotion.

Give it a voice.

Describe it to yourself.

How is it right now?

How does it feel?

And feeling the same emotion again for one last time.

Let's see where in the body do we actually feel it.

Find that spot,

That muscle,

That joint,

That part of your body where the emotion is perceptible.

For instance,

If the emotion is anger,

Where do you feel the anger in the body?

Is it maybe in the tummy,

Maybe in the jaw?

Just notice.

And as you become aware of it,

Zoom in,

Dive into the physical experience of the emotion,

Letting go of anything else and just feel it in the body.

How does it feel like?

How do these muscles feel?

How are your tissues when this emotion is expressed there?

How does your heart beat,

Your blood flow?

Just feel the physicality of the emotion.

And then embrace this part of your body.

Send it all your love,

All your presence,

All your healing thoughts.

Breathe as if you breathe in and out through this part of your body.

And let your breathing be relaxed,

Deep and conscious.

Let it loosen up that part of your body.

And stay with it until the body becomes relaxed.

The tension is released.

And just feel.

Notice now that part of your body.

Maybe having less tension or no tension at all already.

See it as being luminous and free.

Deeply relaxed.

And again,

Time to step out of it and back into the emotion in its entirety.

Zoom out again.

Return to the emotion.

And again,

Give the emotion the space to be within you.

Let it be what it is.

And turn your awareness to this emotion in its entirety,

Not just the physical dimension,

But all the other aspects,

The feelings,

The sensations that you experience inwardly,

The inner agitation,

Whatever this emotion is made of.

And notice now how is the emotion in this very moment.

How does it feel?

Looking at it globally.

Is it maybe different from the very beginning?

If you compare the way you feel right now,

The way the emotion expresses itself within you right now,

The way you perceive it,

To the initial moment when we started the exercise,

What is different?

What has changed in the way you experience the emotion?

How does the emotion appear to you right now?

Give yourself some time to contemplate this,

Feeling free inwardly to experience this emotion,

To notice the differences,

And to crystallize your experience.

And if you feel that you are ready to conclude,

You can gently and gradually return.

If you feel you need a few more moments to integrate,

To reach a conclusion about your experience,

Take your time.

And you can gradually and slowly return,

And I invite you to share how this exercise was for you.

It would be very good to write down for yourself the results and the experience itself.

You don't necessarily have to do it in the group chat.

You can do it on your notepad,

On your computer,

On your paper,

But just aim to describe with your own words the experience and its results.

Thank you.