Welcome to your negative emotion releasing practice.
Please use this tool whenever you are experiencing uncomfortable emotions.
Make sure you won't be disturbed for the next few minutes.
Get comfortable in your seat and let's start.
Please close your eyes.
Take a slow,
Deep breath in.
And a long breath out.
Release all tension from your body with every out-breath.
While planting your feet firmly on the ground.
Unclench your jaws.
Release your shoulders and your fists.
Completely relax all the muscles in your body.
Keep on breathing slowly and deeply.
Now bring your awareness within your body.
Check where in your body are you experiencing this negative feeling.
Are you experiencing it in the head,
In the chest area,
Your solar plexus?
Wherever you feel that this emotion is residing within your body,
Let your focus,
Your attention,
Your awareness be there with that emotion.
Stand in witness of that emotion.
Offer it total acceptance.
Knowing it is totally okay to be experiencing this uncomfortable,
Unwanted emotion.
Allow it to just be.
Keeping your focus on that place in your body where the emotion is.
Don't engage your mind in it.
If thoughts start popping up on your mind,
Softly bring your awareness back into that place where you are experiencing this emotion.
With your mind's eye.
Imagine that you are breathing into that place where the emotion is.
Imagine as if your breath is coming in and out of that place within your body.
With every in-breath.
Intend to offer this emotion total acceptance and compassion towards yourself for feeling this emotion.
And with every out-breath,
Imagine releasing this emotion.
As if it is leaving your body with every out-breath.
Keeping your breath slow and deep.
Know that it is totally okay.
If you did not release the emotion.
Totally.
You can come back to this practice more often during the day and do it again so that you release the emotion completely.
Thank you for committing to building your emotional resilience.
