Sit With It: Meditation For Processing Difficult Emotions

This meditation offers a safe space to sit with and process difficult emotions such as fear, anger, shame, or guilt. Instead of suppressing or avoiding what you feel, you’ll be guided to gently allow these emotions to move through your body. By creating space for emotional awareness and self-compassion, you open a door to deeper healing and emotional freedom. A powerful practice for anyone wanting to build a healthier relationship with their emotions.

Transcript

Hello and welcome to the sit with it meditation. My name is Mirte and I am super happy to have you here with me today. Before we begin just make sure you are finding yourself into a comfortable seat with either your legs crossed or maybe you're sitting down onto your shins. Any position where you can feel you can be there for a little while. Maybe you have a cushion to support yourself underneath the hips. Take a moment to get there. And then you can start to close your eyes, Placing the hands lightly onto your thighs with the palms facing downwards. And just begin by taking a few deep breaths. Whenever you inhale, You expand into your belly, Then into your chest, And with your exhale everything softens. Again big breath into the belly, The chest. Exhale, Release. One more time. Big inhale and a soothing exhale, Allowing your feet to relax into the ground. And the same for your legs. Notice what's happening in your hips and the pelvic floor. Can you allow your hips to relax a little more, Making them heavier into your cushion or into the ground. You're sitting up nice and tall, Your shoulders are relaxed, Your heart is open and lifted. And then fully relax your face as well, Your jaw hanging loose, Your tongue relaxed in your mouth, Your eyes soft in their sockets, And the frown in between the eyebrows loosening up. And just bring your awareness slowly into your whole body, Maybe observing the tingling of your hands, Your arms, And just feeling your body as a whole at once. Noticing your energy today in this moment, You're feeling tired or maybe energized, Doesn't matter what the answer is, Just observe how your body feels and how your energy feels today. And maybe you can also observe any tightness, Any discomfort in your physical body. And gently start to bring your awareness into those areas of discomfort. It might feel a little scary or uncomfortable, So go there slowly and with kindness, Allowing yourself to feel into the discomfort, Into the tightness of your body. Giving yourself permission to feel everything that's there for you right now. And then noticing what happens. What's your mind doing? Is it running around from thought to thought, Or can you keep the mind present with the physical sensations of the body? Again, Just gently allowing yourself to feel whatever there is in your body when you start to relax it, When you start to tune in with it again. We live in a society that lives from the head, Not from the body, The heart. So we've unlearned to tune in with the body, But the body holds all the answers for us. It tells you what's going on for you. It tells you what you need. So again, Can you just observe what happens when you allow yourself to actually feel your body again? Can you observe what happens when you become quiet and sit with your discomfort? And all you need to do is just to keep breathing deeply, Breathing into the discomfort, Into the tightness, And just keep feeling whatever is there. Even if it's painful, Even if it's scary, Can you just keep breathing and keep feeling no judgment, Just awareness, Noticing what is there and inviting it in with kindness and acceptance, Letting whatever emotion comes up here for you be there, Frustration, Frustration, Sadness, Maybe you feel annoyed, Irritated or even angry, And maybe you don't feel a thing and that's fine too. Again, Just sitting here with whatever is there for you. And despite the pain and discomfort that you might experience, Just notice that you're still here if you keep breathing. Notice that you're actually only creating space in your body again by allowing yourself to feel all of this. Everything that we suppress and ignore gets stored somewhere in our physical bodies. And only when we allow everything in, Only when we allow ourselves to feel all of it, Can we process it and let it go. So whatever came up here for you, Just sit with it, Feel it, Breathe through it. And if any emotions come up, Don't hold back. Let them come to the surface. That's you processing and releasing. And again, If nothing is happening for you today, That's okay too. Keep breathing. Keep your mind here in the present moment with everything that you're feeling and just sit with it. And then placing gently two hands somewhere in your body, Maybe one on your belly, One on your heart. And take a few last deep breaths into the palms of your hands. Still feeling your body, Connecting with it. And then when you're ready, You can gently open up your eyes, Coming back into your space. And notice how you feel. And taking that feeling of connection with your physical body and all the lessons that it holds, All the information that it holds with you throughout the rest of your day. Again, Feeling is processing. So just sit with it. Thank you for joining and I hope to see you again soon.