This guided meditation will help you to learn to soothe yourself when your emotions have become very rough and intense.
You've had a traumatic experience.
You could be feeling all sorts of things.
So find a position that feels comfortable.
And now you can close your eyes.
Simply be aware of whatever is being experienced right now in this moment.
We're going to be paying attention to feelings,
To emotions.
You may be having all sorts of thoughts about the emotions.
Judging them,
Evaluating them,
Trying to figure them out.
It's not necessary to understand why you feel something or where that feeling came from.
You can think of your emotions as like energy,
A movement of energy in the body.
You can pay attention and notice where you feel the emotions in your body.
Let go of labels about them,
Let go of thoughts about them,
And simply be present.
Be present to yourself and how you're feeling.
This is a time to be your own best friend.
You've been through so much.
This is a time to be tender toward yourself,
Forgiving and understanding.
And notice what feelings are present.
See if you can feel where they are in your body.
Where are they located?
Allow the feeling to be fully present.
It could be some painful emotion like grief,
Intense sadness.
There could be all kinds of emotions mixed together.
Grief,
Fear,
Anxiety,
Sadness,
Anger.
It doesn't matter,
Simply be present to them.
And imagine that you are your own best friend,
Completely accepting and embracing whatever feeling is present.
Knowing that what you've gone through causes all kinds of feelings.
Finding the emotion that's the most strong at this moment.
Notice where you feel it in your body.
Notice where you feel it in your body.
Notice where you feel it in your body.
Find the emotion that's the most strong at this moment.
Notice where you feel it in your body.
Now if you want to,
You can put your hands on that place on your body.
And hold the emotion,
Hold yourself with tenderness and compassion.
You can breathe a gentle,
Kind breath into that area.
Breathing gentle,
Kind breath into the area.
You could even move your hands to soothe yourself if that helps.
Or you can just imagine that you're being held in a cocoon of safety and kindness.
That you're being held with tenderness.
That you're being held with tenderness.
And as you're being held,
You can allow the emotions to flow.
Allow yourself to feel them fully.
If there's some feeling to cry,
Allow yourself to cry.
Allow yourself to express that emotion in any way that you'd like.
You can even talk to yourself in your mind or out loud and say something soothing.
Like I'm so sorry you've had to go through this.
You can either take one emotion at a time,
Whatever's feeling the most strong,
Or simply be present to all of them at once.
The important thing here is to let go of thoughts,
Evaluations,
Judgments,
And simply be present to the feelings.
And hold them with tenderness and kind regard.
Now you can continue like this for as long as you'd like.
And when you feel ready to end the meditation,
Take your time to come out slowly.
You can take some deep breaths,
Stretch,
And then when you feel ready,
Open your eyes.
