Welcome to today's practice on working with difficult emotions.
Our emotions contain great wisdom.
Each emotion we experience is here to provide us with an important message.
A message when received can serve our highest good.
When we avoid certain emotions we cut ourselves off from receiving their message and accessing their wisdom.
In this meditation practice we are going to connect to our emotions,
Creating space to receive their message and through this process allow ourselves to let the emotion go or release the emotion from the body.
So to begin this practice I invite you to take a moment to find a comfortable position.
And when you feel ready you can gently close down your eyes.
And we'll just take a moment to connect to our body.
Just noticing how the body has arrived in this moment.
Noticing what sensations are present in your body.
And if you notice any tension,
Tightness or restriction present in your body,
Can you give yourself permission to let that go?
Allowing the body to relax and surrender into the surface that you're resting on in this moment.
And gently guiding your awareness to your breath.
Seeing the rise of the body on the in-breath and the fall on the out-breath.
Perhaps seeing for a few moments here if you can deepen each breath in and slow down each breath out as we arrive in this moment.
And from this place I invite you to connect to an emotion you have been experiencing recently that has been difficult.
Perhaps that emotion is fear,
Sadness or grief,
Perhaps anger.
Just noticing what emotion has been present for you.
And taking some time here to connect to that emotion.
Not trying to change the emotion,
Not judging the emotion,
But just feeling into it.
Knowing that in this moment it is safe to feel into the emotion.
It is safe to allow the emotion to flow.
And as you connect to the emotion,
You may notice you feel the emotion in your body.
Our emotions often manifest as sensations in our body.
It may feel like a knot in the stomach or a heaviness in our chest,
Maybe even a clenching of the jaw.
So I invite you now to see if you can locate where you feel the emotion in your body.
And once you locate the emotion in your body,
You may feel called to place your hand on this area.
And beginning to breathe deeply into this area,
Breathing deeply into the emotion.
And then slowly breathing out.
Breathing deeply into the emotion,
And slowly breathing out.
We're just being present with the emotion,
Sitting with the feeling.
Breathing deeply into the emotion,
And breathing slowly out.
And whatever feelings arise,
Allow them to arise.
Allow the emotion to flow however it wants to flow in this moment.
Each emotion we experience contains within it an important message for us.
In this moment,
As you breathe into the emotion,
As you connect deeper with the emotion,
Can you ask,
What message does this emotion have for me?
And just become curious as to what the emotion needs from you,
What the emotion has to say.
Fear and anxiety is often asking us for reassurance,
To seek support,
Or arrive at a place of acceptance.
Sadness may be asking us to let go of something we're holding onto,
Or perhaps to rest.
Anger may be asking us to uphold a boundary,
Or to protect our sense of self.
What message does your emotion have for you?
And once you receive the message contained within your emotion,
Can you ask yourself,
How can you honor this message?
How can you honor this emotion?
And as you remain here connected to your emotion,
I invite you now to come to this place of love.
I invite you now with each breath to see if you can begin to let the emotion go,
To whatever extent you feel ready.
Breathing a deep,
White,
Pure light into your emotion with your next breath in.
And as you breathe out,
Allowing the emotion to release from the body,
Letting the emotion go.
Visualizing the emotion falling away from the body on the out breath.
Breathing a deep,
White,
Pure light into the emotion.
And as you breathe out,
Allowing the emotion to release from the body,
Visualizing the emotion fall away on the out breath.
We can let the emotion go knowing that we have received its message.
We have received its wisdom.
We don't have to hold on to the emotion anymore.
We can let it go.
And with each breath out,
Continue to see the emotion fall away from the body,
Knowing that it's safe to let it go.
And for the final few moments of this practice,
Can you bring your awareness back to your body?
Just noticing how your body feels now,
Compared to how it felt at the beginning of this practice.
Bringing awareness to any changes you perceive.
And even taking this moment to thank yourself for journeying inward,
For having the courage and the strength to sit with your difficult emotions,
Acknowledging that courage and strength within you.
As you gently come back to this moment,
Bringing some movement to the body in whatever way feels right to do so.
And when you feel ready in your own time,
You can open your eyes.
