Hello and welcome to this meditation to help you move through any difficult thoughts,
Feelings and emotions.
My name is Wana and I'm so honored to guide you.
Let's take this moment to really settle in.
Wherever you happen to find yourself,
Take a look around you and move your head from left to right and down,
Noticing your surroundings,
Allowing them to ground you into the present.
Focusing on one thing that catches your eyes the most,
Observe why it stands out to you.
Perhaps it makes you feel a certain way,
Or maybe it's its shape,
Color or texture.
Slowly take it in as you've never done before.
Now drop your focus and ensure you're in a comfortable position before you slowly close your eyes and tune inward.
Straighten your spine as best as you can,
Think tall like a tree.
Lift your heart and chest,
But let your shoulders and arms relax.
Loosen up any tension in your face,
Unwrinkle your forehead,
Soften your eyes,
Relax your jaw.
I mean taking a big breath in through the nose,
Pause and out through the mouth.
Another one together,
This time letting your exhale release with a sigh.
So inhale as much breath as you can,
Pause at the top and sigh it all out.
Even more on your own this time.
Okay,
Let's check in.
How are you doing?
How are you really feeling in this moment?
No masking or inauthenticity here.
Be honest with yourself.
Are you carrying around any heavy energy with you?
Are these even your emotions or do you feel like you've taken on someone else's load?
Are you an empath in that way?
Acknowledge anything that comes up,
Anxiousness,
Tiredness,
Depression,
Hopelessness.
Are you worried,
Feeling rushed or unsettled?
Whatever it is,
Don't make it or yourself wrong,
It is what it is and you can't go where you desire by beating up on yourself for where you are or pretending like it's different than it really is.
It's like putting a happy face sticker on a sad face.
So offer yourself some loving acceptance in this moment.
Silently say to yourself,
I am where I am and it's okay.
Repeat I am where I am and it's okay.
I am where I am and it's okay.
Ask yourself,
What parts of yourself have you been resisting?
Perhaps it's the part of you that is anxious or fearful.
Pinpoint the emotion,
Thought or sensation that is calling you the most.
The one that you feel is holding you back,
The one that is tugging away at you.
Try and focus on it.
Where does it seem to be located in or around your body?
Where do you feel it?
Take note of any sensations that come up.
Focus on them.
How do you feel towards this part of you?
Do you dislike it?
Does it annoy you?
Are you afraid of it?
Do you want to get rid of it?
How do you feel about it?
Instead of pushing this part away and resisting it,
Let's get to know and understand it.
See if we can loosen it up a bit.
After all,
Our emotions are here to alert us to something we need to pay attention to.
Don't make them wrong.
Instead,
Learn what they are here to teach.
Just treat your stress,
Anxiety,
Hopelessness,
Whatever it is you are going through,
As a guest that has just knocked on your door.
Instead of rejecting them,
I encourage you to greet any thought or feeling or part of you,
However difficult they may be,
With a warm welcome.
Ask any parts of you that are unwilling to open that door to step back for the time being.
Now invite a spirit of compassion,
Mindfulness and curiosity as you hear this difficult part of you knocking at your door.
Imagine opening the door and welcoming it as a guest in your inner home.
Have it sit right across from you as you ask it the following.
Why have you shown up here?
Wait for the answer.
If it helps,
Focus on the place in your body it is presenting the most.
Why have you shown up here?
Next,
Ask it,
Is there something you want me to know?
Listen,
Really listen.
If nothing comes,
That's ok too.
Just sit in the silence.
Ask what are you afraid will happen if you don't do this inside of me,
If you don't take on this role?
Allow the answer to come.
Ask how are you trying to help or protect me?
Listen,
Hear it out.
Add some appreciation to it for trying to keep you safe somehow.
See how it reacts to your appreciation.
Ask it,
How can I support you?
What do you need from me now or in the future?
Slowly tune the dial up on your intuition and feel into what this part of you needs.
As an example,
If you're feeling anxious,
Perhaps your anxiety wants you to slow down,
Draw a boundary with someone or simply speak up for your needs.
Hear what it has to say.
Lastly,
Thank it for sharing everything that it did with you.
And thank yourself for being brave and compassionate enough to welcome it in and listen,
Instead of slamming the door on it.
Let it know that this isn't the last chance to have a conversation with you and that if need be,
You will take the time to reconnect with it again.
Now notice how you are feeling.
Do you feel some relief,
As opposed to when you began this inward journey?
Revel in where you are.
Before we conclude,
I'd like to share with you a poem by the 13th century Persian poet Rumi,
Entitled The Guest House.
This being human is a guest house.
Every morning a new arrival,
A joy,
A depression,
A meanness.
Some momentary awareness comes as an unexpected visitor.
Smile and entertain them all,
Even if they're a crowd of sorrows who violently sweep your house empty of its furniture.
Still,
Treat each guest honorably.
He may be clearing you out for some new delight.
The dark thought,
The shame,
The malice,
Meet them at the door laughing and invite them in.
Be grateful for whatever comes,
Because each guest has been sent as a guide from beyond.
Really integrate those words in.
I hope this meditation and poem serves as a gentle reminder to not resist the thoughts,
Emotions,
And parts of you passing through,
But rather to meet them with courage,
Warmth,
And respect,
As messengers here to tell you something.
Accept all experience in life,
Not as challenges,
But as opportunities.
Learn to cherish each and every moment,
For every day has something to be learnt.
Be grateful for it all.
Use these next few breaths to feel gratitude for it all.
Silently repeat after me,
Feeling these words fully and to your very core.
You may wish to place your hands on your heart for this.
Repeat silently,
I am thankful for it all.
Repeat,
I am thankful for it all.
I am thankful for it all.
And so it is.
And with that,
We've come to the end of our practice.
So reconnecting with the ground beneath you,
Bringing slow,
Gentle movements back into your body,
Wiggle your fingers,
Bend toes,
And slowly flutter open your eyes.
Thanks so much for joining me today,
I hope you were able to find some relief and comfort in our session.
As always,
Let me know how your inward journey went,
And what you got out of it.
I always love hearing from you,
And of course,
Follow along for more to come.
