Hello,
And welcome to this meditation to help you move through difficult emotions.
My name is Juana and I'm honored to have you here.
If you haven't done so already,
Find yourself a comfy position that allows for a straight spine and deep,
Easy breathing.
Rest your hands gently on your lap or by your side.
You may have arrived here with some pretty heavy emotions,
And that's okay.
This is a space where we welcome all difficult feelings.
We're not here to resist or label anything we feel as bad.
Instead,
We're here to acknowledge,
Listen,
Feel,
And allow our feelings to pass.
What we resist persists after all.
What we accept transforms.
Instead of running from challenging emotions by distracting ourselves with things such as food and alcohol,
Social media,
TV,
Other people,
Let's take this time to sit with whatever is present inside at this very moment.
So begin by taking three deep breaths in through your nose and out through your mouth.
Big inhale and big exhale.
Once again,
Breathe in and let it all out.
One last time.
Big energizing breath in and big cleansing breath out.
Stand here fully.
What emotion are you feeling right now?
Where do you feel this emotion in your body?
Are you carrying tension anywhere?
If so,
See if you can soften through the power of your breath.
Use your exhale to let go of any discomfort as if you are breathing it away.
Imagine yourself breathing away any tension on every breath out.
Now ask yourself,
Where is this emotion coming from?
Don't make anything wrong or judge yourself for experiencing it.
That only makes it linger around longer.
See the value in any negative emotion you may be experiencing.
There are only messengers trying to alert you to what it is you need to know.
If you are feeling anxiety,
For example,
Your emotions may be telling you that you are overwhelmed and need to take a break.
Listen to what it is you need and take the appropriate action.
What is this emotion trying to tell you?
Take a moment to thank your emotion for bringing this to your attention.
Ask yourself,
How can I deal with this emotion in a healthy way?
Listen to your own inner guidance.
The answer could simply be to just sit here and breathe.
Or it could be to take some concrete action.
I want you to now take whatever story is behind this feeling and just drop it completely,
So that you can feel this emotion fully by deeply breathing into it.
Go ahead,
Breathe deeply into it,
Inhaling to a count of three and exhaling back down to one in a way that is most comfortable for you.
One,
Two,
Three,
Three,
Two,
One.
One,
Two,
Three,
Three,
Two,
One.
Soften into it.
Accept it.
Go on your own.
What you don't suppress simply passes through,
So allow it to.
As you inhale,
Affirm silently to yourself,
I accept where I am.
As you exhale,
Repeat,
This too is passing through.
Breathe in,
I accept where I am.
Breathe out,
This too is passing through.
On your own now.
Inhale,
I accept where I am.
Exhale,
This too is passing through.
However heavy the emotion you're experiencing right now,
Remember that it is ultimately not you.
You're the one observing it,
Just as you observe clouds that pass in the sky.
You allow those clouds to come and go,
So allow your feelings to as well.
Remember that when you fear no emotion,
No emotion has any control over you.
Take a few moments to sit with that realization.
When you don't fear your emotions and instead accept them and allow them to pass through,
They can hold no power over you.
They simply come and go.
It's now time to transition out of this meditation,
So when you're ready,
Feel where your body makes contact with the ground.
Begin wiggling your fingers,
Then your toes,
And open your eyes.
Thank you for being here with me today.
I know it's not easy to sit with difficult emotions,
So I'm very proud of you for choosing to deal with them in a healthy and productive way.
Keep in mind that this meditation is always here for you when you need it.
As always,
Let me know how your inward journey went,
And follow along for more to come.
