Quieting The Inner Emotional Storm

This brief and impactful meditation supports release and wellbeing. Sit longer after the recording to rest in sweetness of silence, and return to this practice again and again. Originally recorded in Soothing the Inner Flames of Rage. Music and intro by Destiny Muhammad, Harpist from the Hood Publishing & Media.

Transcript

What is gripping your heart right now?

How are you suffering?

What or who are you trying to change?

Settle in with me right now.

Close your eyes.

Become aware of those areas of the body where there is contact.

Your breath rising and falling.

Your buttocks on the cushion or chair.

Your hands and legs.

Be aware of being in this moment right here,

Right now.

Now gently place your attention on your struggle.

Run the story of your struggle through your mind in its full righteousness.

What are you seeing?

Who or what is there?

Allow this experience to become as big as it wants to be.

Bring all of your senses into play.

What is the density or the colors of your experience?

Take your time.

Allow yourself to see what's there.

Now gently drop the storyline,

The target or the object of your agitation.

Drop the who said what,

Where and how.

Drop the story.

What are you left with?

It may be sadness,

Hurt,

Fear,

Rage.

Whatever it is,

Allow it without turning away or judging it.

Gently place your attention on how your feelings are experienced in your body.

How is sadness felt?

How is rage felt?

How is worry felt?

Notice your sensations.

Tingling,

Tightness,

The temperature of your skin,

Any flickering or fluttering.

Notice them come and go and notice how they change.

Take your time.

If you find yourself becoming scattered or ungrounded,

Place your attention on your breath.

Now very gently bring an image of yourself into your mind's eye.

An image of gentle regard.

This image of yourself can be any age or form.

Allow it to emerge naturally.

Keeping this image in full view,

Imagine yourself saying these phrases to this part of yourself.

I care about my suffering.

It's okay.

This is how it is right now.

I'm suffering,

But I can bear it.

Let me feel it completely.

Let me open to it.

May I genuinely accept myself.

Accept my humanness.

May my pain and sorrow be eased.

May I be safe from inner and outer harm.

May I be free from danger.

May I have mental and physical happiness.

May I be healthy and strong.

May I accept my limitations with grace.

May I take care of myself happily.

May I live with ease.

May I recognize myself in all beings.

May all beings be free from suffering.

May the suffering of all beings be transformed in me.

May all beings without exception be safe from inner and outer harm.

Thank you.

Reviews

This was exactly what I needed today. I am struggling today with acceptance of physical illness and increased physical limitations and my desire for independence. I appreciate these words so much.

Thankful for the comforting words in this recording.

I loved your calm and soothing voice. I appreciated that you didn’t try to “fix” my sadness but helped me acknowledge it as part of being.

This was most helpful. I am so tired of being angry. Overreacting to small moments is disturbing. Your meditation is helpful to stop that awful moment and breathe my way past it.

This was such a phenomenal experience. I appreciate your calming, well paced, and honest approach. I am grateful that you decided to share your gifts with me.

Nice, quick centering meditation for when times are challenging. Thank you 🙏🏼☮️

Thank you for helping me turn towards the pain, confusion and loss with strength and positive light.

This was wonderful! Just what I needed. Thank you. 🙏🏼

I needed something to work on acceptance and nurturing and this hit the spot, thank you 🙏🏻

It was good to separate out my emotions from my experiences. Thank you :)

Your voice is such a gift. Thanks for your words this morning, battling waves of depression and your words met me where I was.

Phenomenal. This was just what I needed this morning.

Amazing spiritual medicine! 💫💝🥰 Thank you deeply 🙏

Just what I needed today. A good way to sit with your emotions.

I love listening to you. If you read a dictionary , it would be beautiful too.

Giving myself permission to BE, without changing the it.
Dr V

Very powerful. Just what I needed to help with a difficult situation. 🙏

Loved this! The voice and speed were amazing to help me calm down a bit. Thank you.

Such a beautiful, helpful meditation! Thank you SO very much!

This was exactly what I needed.
Flowing with the emotions rather than pushing them away is so important xx bless you 🙏