Let's begin by relaxing,
Getting into a comfortable position and closing your eyes.
And then draw your focus inward,
Doing that by paying attention to and following the natural and gentle rhythm of your breath.
And as you allow yourself to relax,
Become aware of relaxing your eyes and your head.
Relax your mouth and your jaw.
Next be aware of relaxing your neck,
Allowing any tension in your neck to just simply leave and relax.
As your neck relaxes,
You'll notice your shoulders will relax,
Followed by your arms and your shoulders.
And now notice your chest.
You may be aware of your breathing moving in and out of your chest.
This will allow your chest to relax and your heart to open just a little more.
And now deepen your breath,
Noticing that with every in-breath your stomach expands and every out-breath your stomach contracts.
This allows your stomach to relax.
And then be aware of relaxing your legs and your feet.
And now as your body is relaxed,
Ask your mind to relax as well,
Allowing stray thoughts to help you relax even more.
In addition,
Ask your mind to allow itself to be guided through this feelings meditation.
Each feeling will allow you to heal through feelings.
And now let's begin.
Recall a time when you felt mad.
Allow yourself to concentrate on one memory.
And as soon as you have that memory,
Bring it fully into your visual awareness.
See who's there.
See yourself.
See the situation,
The surroundings,
Everything that's happening.
And now fully immerse yourself in this memory.
In other words,
Allow yourself to feel mad.
And as soon as you notice that feeling of mad,
Place your hand on the part of your body where that feeling originates.
And now with your hand there,
You may begin to notice a pulsing situation in the palm of your hand,
Recognizing that you feel the feeling of mad.
Begin to follow that feeling and allow it with your intention to move all the way down through the bottom of your feet and all the way up through the top of your head.
As that is occurring,
You may even notice that even if this feeling is uncomfortable,
Inside of you is a feeling of strength.
That inner strength is what gives you the courage to set boundaries,
To ask for what you want and to receive it.
Allow yourself to feel mad.
Not necessarily to express mad.
Allowing yourself to feel mad all the way through your body and out will give you an experience of your inner strength.
Be aware of that now.
Now recall a time when you felt sad.
Even though you may have more than one memory,
Allow yourself to stick with one memory.
A time when you felt sad.
It is also important here to allow yourself to experience the situation.
So visualize what was happening,
Who was there.
Fully immerse yourself in that memory.
And as soon as you feel fully immersed in that memory,
Place your hand on the part of your body where the feeling of sad originates.
And begin to notice.
Begin to notice the pulsing in the palm of your hand from where that feeling of sad originates.
And then using your intention,
Begin to focus on allowing that feeling of sad to move all the way down and out through the bottom of your feet and all the way up and out through the top of your head.
And then use your intention to focus on allowing that feeling of sadness to move all the way down and out through the bottom of your feet and all the way up and out through the top of your head.
And now as that feeling is moving through you and out.
You can now become more aware of how much you care.
Anytime you feel sad will be an indication of how much you care.
So allow yourself to feel sad all the way through and out.
And in doing so,
Have an experience of how much you care.
Now recall a time when you felt afraid.
Even though you may be reluctant to recall a memory of feeling afraid,
Know that this is where you can heal this memory.
So recall a memory,
A time when you felt afraid.
And as soon as you recall the memory,
Bring it into your visualization exactly how you remember it.
Allow yourself to fully immerse yourself in that memory.
And as soon as you are fully immersed in the memory,
Place your hand on the part of your body where that feeling originates.
And with your hand there,
Begin to feel the pulse in the palm of your hand as you allow that feeling to expand.
Find the courage to know that your body can absorb this feeling,
For it has a story to tell you.
And now with your intention,
Allow that feeling to move all the way down and out through the bottom of your feet and all the way up and out through the top of your head.
And as this feeling is moving through and out,
Take a moment to acknowledge yourself.
For having the courage to not only remember,
But to feel.
And in that acknowledgement,
Recognize the strength of your vulnerability.
You may now know that in keeping your heart open while feeling afraid and allowing it to move all the way through and out gives you an experience of the strength of your vulnerability.
Now,
Recall a time when you felt hurt.
Allow yourself to fully immerse yourself in that memory,
Knowing that in doing so,
You will be able to heal this memory.
And as soon as you are fully immersed in this memory,
Place your hand on the part of your body where this feeling of hurt originates.
And now with your intention,
Allow that feeling of hurt to move all the way down and out through the bottom of your feet and all the way up and out through the top of your head.
If at any point you notice that it stops moving or gets stuck,
Simply strengthen your intention once again,
Allowing it to move.
Now,
With your intention,
Allow that feeling of hurt to move all the way down and out through the bottom of your feet and all the way up and out through the top of your head.
You may begin to notice what is left behind after feeling hurt all the way through and out is an understanding and a knowing of the depth of your love.
For hurt only occurs in the face of love.
So remember,
Feel your hurt all the way through and out and you will know the depth of your love.
Now,
Recall a time when you felt happy.
And as with every other feeling,
Allow yourself to completely immerse yourself in this memory.
And once you are completely immersed in the memory of when you were happy,
Place your hand on the part of your body where that feeling originates.
You may even begin to notice a pulsing in the palm of your hand as that feeling strengthens with your recognition.
And with your intention,
Allow that feeling to move all the way through and out the bottom of your feet and all the way up and out through the top of your head.
And as that feeling of happy begins to move through and out your body,
You may begin to notice what is left behind is far more than just a feeling of happy.
What is left behind is in knowing a depth of appreciation,
Gratitude,
Joy,
Adoration.
So allow yourself to feel happy all the way through and out.
And you will understand and know joy,
Appreciation,
Gratitude.
And as you allow yourself to be complete with this feeling's meditation,
When it is complete,
You may want to journal.
Journal about your experience.
Journal about what you healed.
Journal about what the story of feelings have in store for you.
That when you feel mad all the way through and out,
You will know your inner strength.
When you feel sad all the way through and out,
You will know how much you care.
When you feel afraid all the way through and out,
You will understand the strength of your vulnerability.
When you feel hurt all the way through and out,
You will know the depth of your love.
And when you feel happy all the way through and out,
You will understand appreciation,
Joy,
And gratitude.
And remember as you move forward,
Feelings are meant to be felt,
Not necessarily expressed.
And to know when to express your feelings,
Feel them first.
Have a blessed day.
