Welcome to the meditation.
My name is Misty Lucas and I'm going to guide you through a meditation where we can create compassion for our emotions.
This meditation will help you cultivate a greater compassion for your own emotional experience.
As humans,
We experience all ranges of emotions from those that can uplift us to those that challenge us and to those that upset us.
Sometimes we can judge certain emotions.
We may shame ourselves and feel that we shouldn't be angry or jealous or sad.
And through the exploration and meditation today,
We will soften our judgment of these more difficult emotions.
Hold space for them from this loving,
Caring,
Compassionate place.
So as we begin to get started,
Find a comfortable seated position.
Or if laying down feels more in tune to where you need to be in this moment,
Honor your body,
Honor your needs.
And the invitation is to gently close your eyes or soften your gaze and take a moment.
Take a moment to connect with the chair that you're sitting in,
With the earth that your sits bones are touching or feeling your spine along the mattress or the floor.
But just notice the surface beneath you.
Notice where your body is connecting to the surface.
And as you're breathing in and out,
Knowing the surface is supporting you in this moment,
Feeling held and knowing that it will continue to support you throughout your practice today.
Gently come in to a scan of the body,
Scanning from the tips of your toes all the way up to the very top of your head.
Moving through the body with your breath.
And as you scan,
If you encounter any area of tension,
Can you gently soften on the exhalation?
The invitation is to pause on the tension,
Offering a loving breath in their direction and gently releasing as you exhale.
Taking your time and moving through your entire body,
Feeling connected,
Listening.
What do you need to hear and release in this moment?
And as you draw this gentle scan to a close,
Just noticing how you feel in this moment.
On your next inhalation,
The invitation is to call to mind a time when you experienced a difficult emotion.
Noticing on a scale from one to ten of the intensity as we move through this exploration,
Having the emotion that you would rate at a level three,
Four or five.
And knowing that at any point in this practice,
If you begin to feel destabilized,
Unsteady,
Uncomfortable.
Bring your attention back to the felt sense of the surface that is supporting you,
Allowing it to anchor you back into this present moment.
As you hold this situation or emotion in mind,
Noticing what are the judgments attached?
Is there any self-criticism?
Condemnation?
Is it subtle?
Does it feel strong?
Noticing whatever judgments that have arisen.
See if you can gently soften them as you exhale,
Releasing the judgment.
And as you move to the inhalation,
Welcome self-compassion.
Inhaling that self-love into your experience,
Instead of judging your emotions to be good or bad,
Right or wrong.
Simply give them presence and bathe them in the light of your love.
Bathe them with a caring attitude.
Hold space for whatever arose.
If it feels right for you,
Inviting you to gently rest your palm to your heart.
Welcoming in self-compassion into this emotional experience.
As you continue to bathe this compassion and love into this emotion,
Feeling that connection to your beautiful heart.
Breathing in and out.
Offering yourself words of support,
Compassion,
Caring.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
Allowing these words and the palm on your heart to soften the stories and judgments you hold around your emotion.
Letting the weight of your hand and the resonance of the words tap into each and every cell of your body,
Creating a loving presence.
Rest in this self-compassion,
Continuing to soften your thoughts around this emotion as you continue to cultivate your care.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I am here for myself through all of life's experiences.
Inviting you to offer yourself a word of gratitude for this practice.
It is not always easy to offer ourselves compassion and love.
Taking this moment to honor yourself as you draw your awareness back into your body,
Back into the connection of the support beneath you.
Taking two deep cleansing breaths,
Inhaling through the nose,
Exhale through the mouth with a sigh and release.
Taking one more deep cleansing breath,
Inhaling into the lungs.
Exhaling through the mouth.
Inhaling through the nose,
Giving yourself grace,
Taking your time and whenever you're ready,
Slowly begin to open the windows of your eyes,
Coming back into the space.
