Sitting With Your Emotions

"Sitting with Your Emotions" is a gentle space to pause and connect with whatever you are feeling in this moment. In just a few minutes, you are guided to slow your breath, notice your inner world, and welcome your emotions with curiosity and kindness. Through simple awareness and soft reflection, this practice helps you stop resisting what you feel, release what is ready to go, and remember that emotions come and go. A calm and compassionate space to be with yourself.

Music "Meditation Meditative" by QuietPhase from Pixabay
Photo: Personal archive. Aurel, Provence-Alpes-Côte d'Azur, France.

Transcript

Hello, Thank you for being here with me. This is a guided meditation to help you sit with your emotions, Whatever emotions are present for you today. Maybe you came here because you're feeling something intense, Or maybe you just want to listen to yourself a little more. If you can, Gently close your eyes and find a comfortable position. Take a deep breath, Inhaling through your nose and exhaling through your mouth. Once again, Inhale and exhale, And slowly allow yourself to arrive here. Emotions come and go, Like the waves of the ocean. Some arrive with high energy, Like anxiety, Stress, Irritation, Maybe nervousness, Or even panic. Others arrive more quietly, Like tiredness, Sadness, Discouragement, Maybe a sense of emptiness or melancholy. And there are also more pleasant emotions, Like calm, Lightness, Gratitude, Or even joy, Enthusiasm, Hope. Today it doesn't matter which emotion is present, We will simply sit with it. Many times we try to push away what we feel, To hide it, To ignore it, Or pretend it's not there. But some emotions ask to be seen, They ask for space, They ask for presence. So today, Instead of running away, We will welcome them. Bring your attention inward and notice what emotion is most present here right now. You don't need to name it perfectly, Just feel. Maybe you can notice in your body, In your chest, Your throat, Your stomach, Notice where it lives in you. And now, Gently try say inside, Hello, Thank you for being here. As if this emotion is a visitor, A presence that has arrived. You can ask, Where do you come from? And just observe what comes up, Without forcing an answer. And now, Softly ask, Where are you going? And once again, Allow your heart to respond. Maybe this emotion has something to show you, Something to teach you, It may have opened your eyes, Made you more sensitive, More human, More aware. So if it feels right, Say thank you. Thank you for the lessons, For the ways you have touched me, Even when it was hard. And now, With kindness, Say to it, I welcome you, But you don't need to stay forever. Allow this emotion to start moving, Like a wave going back to the ocean. No rush, No force, Just letting go. If other emotions are present, You can repeat this process, One by one, With respect, With presence, Hello, Where do you come from? Where are you going? Thank you, And I let you go. And now, Imagine that you are gently releasing any connection that keeps you tied to these emotions, Like threads, Softly being untied, And in their place, A soft, Warm, Loving light surrounding your whole body. Stay here for a few moments, Breathing, Feeling this light around you, And imagining you releasing these connections with these emotions, Letting them go. And just stay here, Breathing, Feeling, And when you feel ready, Slowly begin to come back, Moving your body, Breathing a little deeper, And gently open your eyes, Taking this message with you. Emotions come and go, And you can learn to be with them without getting lost in them. Thank you for sitting here with me today.