This is a meditation for use when you're feeling a bit out of sorts.
Maybe in need of some support,
Tenderness or relief,
Or just some dedicated time to check in with your feelings.
In any case,
Take a moment to settle in.
Perhaps imagine that you're a cat.
You've just come inside on a cold winter's day.
You pad over to your favourite spot and curl up,
Cosy and warm.
Or just notice the comfort that comes from settling into your own space.
Remembering that there's no special posture required.
Just sit or lie in whatever way works for you.
Now,
Let your face soften.
Perhaps as though you were gazing into the eyes of a newborn child.
You can relax your forehead,
Along with the temples and brow,
And all the muscles around and behind the eyes.
And let that softness flow downwards into the jaw,
The shoulders,
The belly.
Let your whole body gradually become pillow soft.
And allow the breath to soften too.
Not by trying to make it deeper or longer,
But just by feeling into the belly and noticing what happens as you watch.
Enjoy the gentle rise and fall of the breath.
Trusting that the body will breathe for you.
And let it be okay to drop all effort.
Drop the effort to relax,
The effort to focus,
The effort to clear your mind,
And just breathe along with whatever happens.
Now,
Take a moment to notice what's going on within.
Is there any tension in your body?
Some lingering emotion?
Be patient as you explore.
And do your best not to fear or resist what you find,
Even if it's fear and resistance you meet.
Even if there's something quite intense.
Know that a willingness to feel your feelings usually allows them to pass more quickly,
And that it's unlikely to be a bad thing.
You'll feel anything you haven't felt before.
So how are you feeling?
Are there emotions you can easily identify?
Or is it hard to say exactly what you're feeling?
I've found that I usually feel much more settled after checking in with each emotion in turn.
So let's give that a try.
We'll start with sadness.
Is there anything you're sad about currently?
Perhaps some lingering disappointment?
Or thoughts or memories of something you've missed?
Something that didn't turn out quite as planned?
Whatever you find,
Allow it the time and space to be known.
You might consider treating your thoughts and feelings like children,
Seeking the loving reassurance of a parent.
Let them know that you're there for them.
And that it makes sense for them to feel the way they do.
Now take a few soft,
Comfortable breaths before we move on.
Knowing that you don't have to hold on to,
Nor dismiss,
What you feel.
You can explore your emotions in depth,
Or take a break from them any time you need.
Next,
Ask yourself whether there's any anger present.
And notice what comes to mind.
Maybe there's some lingering frustration.
Or something that's been bothering you for a while.
Be curious about what surfaces.
Perhaps you discover that you're peeved or annoyed about something.
Whether the feelings are mild or intense,
Let them know that you're okay with them.
Acknowledge that they're valid ways to feel,
And understandable given the circumstances.
If you feel the effects of anger in your body somewhere,
Breathe into those places.
Maybe you feel some tension or heat.
And if so,
You could allow it to gently glow,
Letting the energy of it flow freely.
Perhaps as though it were a flame,
Lighting or warming your body and the space around you.
Then pause and deliberately yawn.
Noticing how that helps to loosen the jaw.
Now just stay with whatever feelings are present for another minute.
As though you were enjoying the warmth of an open fire.
Now ask yourself whether there's any fear you're aware of.
And be curious what arises in response to this question.
Maybe there's nothing much,
And you just feel quite settled.
Or maybe you're surprised by a knot of anxiety in the belly,
Some fear gripping the heart.
Maybe there's some tender or hurting part within.
If you can,
Give these feelings a name.
Or try describing them as though you were an orphan.
Or poet.
Or paint them in your mind's eye,
Choosing the colours and textures that best represent what you feel.
Above all,
Honour whatever you're feeling,
As though it was something sacred.
If the feeling is mild,
Honour and be thankful for that.
If it's intense,
Honour and be thankful,
To the degree possible,
For that.
If you're not sure what you're feeling,
Honour and be thankful for that.
And if you're resisting your feelings,
Honour and be thankful for that.
Then,
Take a little time out.
Give yourself permission to rest.
You might focus on the simple rhythm of your breath.
The gentle rise and fall of your belly.
Or let your body soften and sink downwards a fraction.
Perhaps for a moment,
Let your body relax.
Relaxing the face,
Shoulders and belly.
And reflecting over the past few days,
Notice if some little pleasure comes to mind.
Is there something you recall that brought you a moment of satisfaction?
Some fleeting joy or gratitude?
Perhaps you feel a little bit of each and every emotion I've mentioned.
Or you could feel completely numb and disconnected.
Emotions,
Of course,
Are a universal human experience.
You can be sure that whatever you're feeling now,
Has been felt many times before by all kinds of people.
Indeed,
Every person on the planet has probably felt something like what you're feeling right now.
So you might like to remind yourself that on some level,
It makes sense for you to feel the way you do.
It's certainly nothing to be ashamed of.
Just as it's okay for an infant to cry in distress or scream in frustration or tremble in fear,
It's okay at the most fundamental level for you to feel what you're feeling.
So perhaps you could take a few more moments just to acknowledge all that you feel.
We'll finish up in a moment or two.
But you can choose to stay with your feelings for a little longer once the meditation ends.
Or you might like to take a few comfortable cleansing breaths.
As we conclude,
Opening up the lungs and chest as you breathe in.
And sighing gently as you exhale.
Letting go of anything you don't need right now.
Thanks for meditating with me.
And remember,
Whatever emotions should visit today,
You have the capacity to meet them with kindness.
