Be with your emotions with Celine Harlow.
Welcome to this meditation!
So let's start.
Position yourself comfortably in your chair with your feet flat on the floor,
Arms on your lap,
With your palms facing upwards.
Allow the chair to fully support your body,
Placing the entire weight of your body against the chair.
Then allow your eyes to close softly.
And let's begin by paying attention to your breath.
Take a few deep long breaths.
Breathing in,
Holding at the top,
Breathing out,
Holding at the bottom just for a second.
And again,
Breathing in,
Holding at the top,
Breathing out,
Holding at the bottom and repeat until you are settled.
Now breathe normally and gently softly guide your attention to how you're feeling within yourself right now.
Note whatever feelings arise within you.
Positive,
Neutral,
Negative,
Strong,
Weak feelings.
Welcome them all with wide open arms.
Emotions are just that,
Emotions.
They're simply meant to be felt.
Whatever feelings are arising within you now,
Know that it is safe for you to feel them.
You are safe.
You are safe.
You are safe.
And you are not your emotions.
Right now you are simply the gentle observer of your emotions.
And you may choose to allow one emotion at a time to come to the surface.
You may label this emotion to yourself.
Oh,
Hello there,
Peace.
Hello frustration.
Hello sadness.
Simply take a moment to acknowledge it and feel it in your body.
Take a deep breath in and allow yourself to breathe out into that space.
And now take another emotion.
Again,
Label it,
Feel it,
Notice where it is in your body and breathe into it.
Be completely present with your experience and refrain from attempting to change or influence anything.
Simply observe.
Now,
What does your emotions change in intensity and nature?
You may imagine each emotion as a cloud and the wide blue sky that is your mind.
You may see,
Sense or imagine each emotion as a white fluffy cloud or even as a dark cloud that brings rain and thunder.
Either way,
It is just a cloud.
And see how the wind gently moves your clouds away to be replaced by other clouds.
Through it all,
Your sky remains blue,
Peaceful,
Calm.
Your sky is beyond your emotions.
And remember,
You are simply here to watch,
To observe and to experience whatever is present within you right now.
See if you can make space for the emotion,
Seeing it as just one element of a broader landscape that contains your feelings,
Yes,
And your memories,
And your body sensations,
And your plans for the day,
And everything that makes you you.
You are here to watch,
To observe and to experience whatever is present within you right now.
You are simply here to watch,
To observe and to experience whatever is present within you right now.
So,
Once you have fully experienced the experience of the day,
You can start to realize that you are here to watch,
To observe and to experience whatever is present within you right now.
So,
Once you have fully experienced your emotions,
Simply return your attention back to your breath.
Note each breath in,
Each breath out,
And really bind your attention to the movement of the air in your lungs,
In your chest,
In your shoulders,
In your entire body.
And feel a little more energized with each breath in,
And feel a little more relaxed with each breath out.
Allow the breath to be your anchor in the present moment,
Breathing in,
Breathing out.
And if you feel your mind drifting away from your breath,
Simply return it back to your breath.
In and out.
Now,
Allow your attention to turn to your heart.
Feel your heart beating,
Keeping your body alive.
Beneath your heartbeat,
You will start to notice a light,
An energy perhaps,
In the center of your chest.
Be fully present with its unique vibration,
Its unique quality,
Its unique signature.
With each breath in,
You allow your light to continue to expand beyond your body now.
And you feel peaceful,
Joyful,
Rested,
Connected,
Loved,
Supported.
And with each breath,
You start to realize that your feelings,
Your memories,
Your thoughts,
Your desires,
Your goals,
They all pass through you,
Forever changing and evolving.
Yet there is something within you that remains the same.
It is your light,
That light within your heart,
That which you've always been,
That which you truly are,
That which you'll always be.
Take a moment again to focus on this energy within your heart.
Breathing in,
Breathing out.
And when you're ready,
Gently come back to your body,
Feeling once again the weight of your body on the chair.
You may gently wriggle your toes and your fingers,
Coming back to the here and the now.
Breathing in,
Breathing out.
And in your own time,
When you're ready,
Only when you are ready,
You may open your eyes.
Thank you so much for sharing this space with me.
Have the most wonderful day.
Lots of love to you.
