Gentle Guidance Acknowledging Emotion

This meditation isn't about trying to fix anything. This is about acknowledging, understanding and respecting your emotion so you can feel it and move forward. Sometimes we try so hard to 'feel better' when all we need to do is feel.

Transcript

Begin by finding a comfortable position. You can sit upright with your hands resting gently in your lap, Or lie down if that feels better for your body. Let your eyes close softly, And take a deep breath in through your nose. Hold it for just a moment, And exhale slowly through your mouth. Do this a few more times, Let your breath bring you here, To this moment, Right now. Now allow your breath to settle into its natural rhythm. No need to control it, Just feel the gentle rise and fall of your chest or belly, Like waves meeting the shore. And in doing so, Notice gently what is present inside you. Are there emotions sitting quietly beneath the surface? Perhaps a soft undercurrent of joy, Or a little tension, Or even sadness? There's no need to label, Analyze or explain. Just notice, As if you're sitting beside your emotions, Like a gentle friend. You might say to yourself, I see you, You are welcome here. And if you notice discomfort or resistance, That's okay too. Let that be a part of your awareness. There is space for everything here. Now bring your attention to one emotion that feels most present. Not to fix it, And not to change it. Just to sit with it, Gently with kindness. Where does this emotion live in your body? Is it tightness in your chest, Or a heaviness in your stomach, A flutter, A warmth, A numbness? However it feels, I want you to breathe into that space. Inhale and create room. Exhale and allow space, Like opening a window in a quiet room. You might say silently to the emotion, You are allowed to be here, I'm listening, I'm safe. And at any point if the emotion begins to shift, Let it shift. If it stays the same, Let it stay. You are simply witnessing, You are the observer. You are the sky and emotions are clouds, Passing, Forming, Dissolving, Always moving. But you remain spacious, Steady, Observing. Take another slow deep breath. Exhale. And one more a little slower this time. And let this final breath gently tell your body, It's okay to feel, And I'm here with you. Great, It takes a lot of courage to sit with your emotions like that. When you're ready, Bring some movement to your fingers and toes. You can roll your shoulders, And in your own time, Softly open your eyes. You are grounded, You are aware. And whatever you feel, You can hold it with compassion. Because you are not your emotions, You are the one who notices them. And that awareness is enough.