Let's begin this practice on releasing tension and emotion by bringing your attention and awareness to your body.
Maybe noticing the warmth of your body and the cooler air on your hands and face.
Knowing that you're sitting.
And then asking yourself,
What's going on for me now?
And see what arises.
This may be thoughts,
Emotions,
Feelings or sensations.
Simply observing whatever arises.
If you're noticing thoughts,
Not going into the full story behind any particular thought.
And now you've observed what's going on for you now.
Bringing your attention right into your body.
And seeing what tension and tightness is around for you.
Moving to the area of the greatest tension and tightness.
Possibly the area that's causing most discomfort.
And using curiosity to really explore that area.
How wide does the area extend?
Is it a particular shape?
Does the tension feel warm or cool?
What are the particular sensations?
Is it tingling?
An ache?
Is it hard or soft?
And then working with that area,
Seeing if there's a particular feeling that emanates from the area of tension.
Maybe asking your body,
What's this tension about?
And see how your body responds.
Not how your mind responds.
Seeing what your body tells you about the area of tension.
And with the feeling,
See if you can translate that into an emotion.
Maybe it's simply stress or tiredness.
Maybe there's some frustration.
Seeing what label fits this area of tension with the feeling and emotion.
See if you can describe the feeling and emotion around that area.
Is it something that's built up recently or has it been around for some time?
Really observing using curiosity.
Maybe noticing some thoughts arising around the sensations,
Feelings and emotions from that area.
Turning towards and embracing the emotion.
Allowing it to be just as it is.
Knowing that you're not that emotion.
It's just energy and content flowing through you.
But seeing if you can listen to what the emotion is telling you.
What message does it hold?
And then with the emotion,
Taking three long deep breaths.
So inhaling with the first breath.
Filling up your chest.
And as you gently exhale,
See if you can let go and release the tension,
Feelings and emotion from the area of tension.
Really letting go.
Then taking another long deep breath.
And again bringing the area of tension and emotion to mind.
Letting go as you exhale and releasing.
Almost like a long sigh of release.
Then inhaling again.
Nice long deep breath,
Really filling up your chest.
And a good long release,
Really letting go.
Feeling the area relax and soften.
Then returning to normal breathing.
And as you exhale,
Again letting go each time you breathe out.
Seeing if there's some movement in the tightness and tension.
The holding on,
Releasing.
If it helps,
Imagine taking off a heavy rucksack that you've been carrying for a while.
Or letting go and releasing some balloons.
A feeling of lightness and freedom.
Whichever image works for you.
And moving from exploring,
Releasing tension and emotions to bringing your awareness back to the whole of your body.
From the soles of your feet,
To the palms of your hands,
To the top of your head.
Seeing if you can become aware of your inner body.
Sensing your body from the inside out.
Full of energy and aliveness.
Noticing the space that your body inhabits.
Then expanding out to take in the space in the room.
Then opening up to your sense of hearing.
Noticing the sounds in the room.
Then expanding out even further to sounds outside.
Right out to the most distant sound you can hear.
And see if you can rest your attention and awareness right out.
Feeling a sense of expansion and spaciousness.
A space that contains all sounds,
All thoughts,
Sensations,
Emotions and feelings.
That arise,
Play out and dissolve within the space.
And as we come to the end of this practice.
Maybe setting the intention to notice through your body any contraction or tightness as it arises.
Acknowledging any emotions and feelings.
Responding skillfully.
Then letting go and releasing,
Holding on to any tension and tightness and feelings and emotions.
Returning back to a sense of open,
Calm awareness.
