Hi,
It's Marian.
In this meditation,
You'll have a chance to give your hurt feelings the space to heal.
So often,
We tend to push away our hurt feelings,
Or we want to neglect them,
Or judge them,
Or just run away from them.
There are so many things that we do in order to avoid hurt feelings.
And if this is something that happens for you,
This meditation will help to bring your hurt feelings into the place of love and compassion,
Where they can really heal.
So get comfortable,
And you can do this meditation sitting down in meditation pose or lying down,
Whatever feels most comfortable to you.
And when you're ready,
Close your eyes and breathe deeply,
From deep down in your belly.
And as you breathe,
Notice your breath as it fills your lungs and as it leaves your body.
Just notice.
And continue to breathe deeply.
And now notice if your breath catches on any places of discomfort or hurt.
Allow any discomfort just to be there,
Noticing the breath as it washes over it.
Continue to breathe nice and deep and slow.
And now focus in on any place in your body where you notice a pocket of hurt feelings.
And notice what your feelings are feeling.
Are they angry or sad?
Are they feeling resentful,
Crushed or disappointed?
Maybe they're feeling ashamed.
Is there more than one feeling?
A combination of a few?
One that's louder than all the others?
As you give your attention to these feelings,
Don't try to change them.
Just allow the light of your breath to wash over them.
And now observe what your feelings seem to be doing.
Are they hiding?
Are they screaming?
Are they jumping up and down?
What do they make you want to do?
Continue breathing long,
Slow breaths.
Nice and deep.
And as you observe your feelings,
Imagine that you're inviting them to go outside to a place where they can gather in the sun.
Imagine your hurt feelings gathering together and flipping outside into the warm,
Fresh air.
Maybe you see them lying in a nice,
Comfortable blanket.
Or perhaps they're sitting on the edge of a lake or on a beach.
Wherever they are,
Allow them now to bask in the light,
Soaking in love and compassion.
And notice that there's love and light showering down on all the hurt feelings out there in the warm,
Fresh air.
And notice as they soften and release.
In the warmth of the sun,
They're comforted and understood.
They're seen.
They're loved.
They're believed and honored.
And feeling at ease,
They're free to go.
As you continue to breathe,
Breathe in the light of the sun.
Breathe out compassion.
Breathe in love.
And breathe out deep understanding.
Breathe in light.
Breathe out love.
Continue to breathe and allow any remaining feelings to gather together in your heart.
Surround them with love.
Hold them with compassion.
Honor them for showing up.
Allow them to just be.
Now take a few deep,
Slow breaths.
And allow the breath to gently wash through you,
Bringing love and light.
And with each breath,
Honor your feelings.
Honor yourself.
Honor your spirit with love.
Take another deep breath.
And when you're ready,
Slowly open your eyes.
