Processing Emotion

Listen to this guided meditation as Mary walks you through learning the skill of feeling any emotion. She provides gentle awareness along with a compassionate process for allowing all the feels and honoring their purpose.

Royalty Free Background Tracks include:
Fireflies and Sanctuary by Ambient Boy
Gentle Awareness by Oliver Massa

Transcript

Welcome,

Welcome to this guided meditation on learning how to process emotion,

All emotion,

Especially the ones that we haven't necessarily been encouraged to feel.

And so what's important as you move into this learning,

Recognizing that this is a skill that we get to build through practice and giving yourself the space and the grace to learn it.

And so let us begin.

I encourage you to find a space that you are comfortable in and minimize any external distractions to the best of your ability for our time together.

So glad you're here,

I honor you for your openness to this work.

Finding yourself in a comfortable position and giving yourself permission to arrive here fully in your mind and body.

Noticing presence,

Connecting the space around you.

Beginning to attune to,

To tune into your breath,

The natural rhythm and flow,

The miracle that is you and the breath and focusing on the oxygen as it enters in through the nose,

Filling up the lungs and the belly and noticing the gentle surrender as it exits body.

Continuing with the breath,

I'm aware of my inhale,

I'm aware of my exhale.

Continuing with the natural rhythm of your breath and noticing your physical body,

How it feels against chair,

Pillow,

Mat,

Or bed.

Sinking into this space and allowing your body to gently relax.

Continuing to sink further into relaxation,

Stillness,

And preparing and allowing your body this time to simply be noticing any areas that may be holding tension and simply breathing into that space,

Offering it some extra love,

Light,

Whatever feels appropriate for you.

May even feel soothing to place the palm of your hand in that space,

Allowing the warmth to absorb and to soften those areas.

Breathing now beyond the physical and entering into the more subtle areas of the body,

Our emotional body,

Bringing awareness to that which you may be feeling.

In our mind,

Our brain will want to attach thoughts,

Maybe experience or an interaction.

And I encourage you to notice that,

Allow for it,

And move back into the space within your physical body,

Within the emotional space.

What sensation is that feeling generating?

What might you be feeling now that's bothering you,

That's surfacing,

May not feel like it's serving you,

But it's present.

And so we allow for it.

Maybe anxiousness or overwhelm,

Fear,

Regret,

Whatever it is for you,

Simply allow it.

Where do you feel it in your body?

What sensation is it creating for you in that space?

Could be a small space,

Could be throughout.

There is no right or wrong here.

What's important in this processing of emotion is that we simply allow it,

Notice it.

Allowing yourself to even feel it a little more.

Does it create an image or maybe a color,

Is there a color around it?

Is there a texture or a temperature to it?

What is it for you?

What sensations are present?

Allowing yourself to recognize through this awareness that this is simply where you are right now,

And that it's safe to feel it.

If at any point it's helpful or necessary for you to ground into the space around you,

Simply reconnect by noticing the connection to your body against the chair,

Your feet against the floor,

Knowing you're safe in this moment.

And warming up to the idea that you can feel any sensation in your body,

The emotion that presents with love,

Compassion,

And acceptance for whatever message it is intending to bring you,

The wisdom that lies within the emotion.

Did something trigger this for you?

What is surfacing?

Where did it start?

What happened?

Wake up,

Notice anything that may be contributing to this right now.

Being compassionate with yourself and approaching these feelings from a place of love and understanding.

You're doing your best.

You're allowed to have these feelings.

And by acknowledging and honoring and recognizing them,

We begin to heal.

And so with this awareness,

With this healing,

We allow them to simply be present,

Noticing that these feelings,

These sensations,

They get to move through us.

You honor sensation,

Feeling,

Connecting it,

Naming the emotion,

Noticing even where it is in your body.

And if this part of your body could speak,

What might it say?

How does this feeling,

This emotion,

Sensation,

It makes sense?

What if it makes perfect sense?

You allow it,

You see it,

Just honoring,

I see you,

I hear you,

I'm listening.

I love you and I'm listening.

You're allowed this feeling that I'm feeling of whatever it is for you,

Honoring yourself for how hard it may have been,

Giving yourself this time to warm up to the idea of the healing,

The releasing,

Again,

Reassuring self,

It's safe for me to feel this feeling,

Okay for me to feel this.

And whenever it feels appropriate for you,

Beginning to get curious around what it might mean,

Where it may come from,

And beginning to choose to release,

Softening the grip even a little bit.

And if this feeling,

These sensations begin to subside a bit,

What else might be possible?

What else is available to you to feel when that space opens up?

What might be more helpful,

Might feel kinder?

Not negating the emotion,

Simply allowing for it.

As it subsides,

As that space opens up,

What else might you be able to feel more of?

What else might be possible?

Finally getting curious,

If I were coming for 100% love for myself,

What would I like to feel more of?

We're coming from 100% love for myself.

What might be possible?

I come from love,

Compassion for myself,

What might I be able to feel more of?

Imagine yourself feeling that,

Where does that land in your body?

What sensation does that create?

Allowing yourself to feel that even more,

Soothing breath and the exhale,

Just allowing that to fill in even more space,

And I bring awareness,

I choose in this moment,

Create new open space,

Releasing and letting go and allowing for the new.

What gentle reminder can I give myself to lean into more of that?

Breathing in and on the exhale,

Just feeling it even more.

How can I commit to myself in this gentle shift,

Choosing in this moment,

Releasing what is no longer in service,

Helpful,

Honoring it,

Honoring the wisdom that it has brought you,

Bringing awareness to whatever may be remaining from the initial feeling,

And choosing in this moment to release a little bit and fill in with more of what you'd like to feel.

I love and honor myself entirely with all of these feelings,

Sensations,

Emotions,

Really allowing that to integrate into your body,

Absorbing it into all the cells and feeling it,

Allowing yourself that love,

Compassion for all of these emotions that present,

Knowing that they're all okay,

They're all welcome here,

They all have information to share,

They make sense.

Breathing in and exhale the natural rhythm of your breath,

If it's comfortable for you placing your palm on your heart center or somewhere where it feels soothing,

Maybe your belly or side of your cheek,

Repeating this whenever you notice that you may be trying to avoid a feeling,

Allowing for it,

Knowing all of these emotions are messengers and listening to the wisdom that they hold with grace and compassion.

I honor you and your efforts in sending thoughts of peace and health and love.