Welcome to this meditation to support you in difficult times.
It is human to feel sometimes anxious,
Overwhelmed or helpless in challenging circumstances.
We cannot control our thoughts or emotions and sometimes it feels like too much,
All the thought,
Feelings,
Emotions spinning around.
It needs courage to not suppress or avoid these,
But being aware of difficult emotions,
Giving space.
Even in these challenging moments we have a choice and can intentionally bring our attention to the breath.
Focusing on the breath helps us to connect with yourself,
To self-regulate.
Your breath is always with you.
Bringing your awareness to your breath can have a soothing effect to your nervous system.
Let's try it together.
Finding a position which feels comfortable for you,
Allowing your breath to flow unrestricted,
Taking a long deep inhale,
Followed by a slow and long exhale.
Continue to breathe deeply and slowly,
Extending your exhale a bit.
See where in your body you can feel that you are breathing most vividly.
Maybe in your nostrils,
Your throat,
Your chest,
Or your belly lifting with every inhale and sinking with every exhale.
Take a couple of deep breaths.
Now start by observing your emotional state.
See if you can find a word or a sentence for yourself which expresses how you are feeling right now.
Naming your emotions is a good way to acknowledge what is happening in your body and mind.
Try it out for yourself.
I feel overwhelmed.
I feel anxious.
I feel alive.
Whatever comes up for you,
Allowing yourself to experience any emotion.
It is not about understanding cognitively what is happening,
But sensing how does it feel like in the body.
Can you allow these feelings to be part of your experience in this moment?
May they be pleasant,
Unpleasant or neutral.
Where in your body can you sense the emotion?
Maybe as a sensation in your chest,
Your shoulders,
Your neck,
Or in any other part of your body.
Connect with the sensation in your body.
What happens with your emotion if you just observe it?
Does it change?
Become stronger?
Become weaker?
Or stay the same?
Accept this emotion as it is.
Experiencing it as a body sensation.
It is okay to have this emotion.
And now that you have recognised the emotion,
It is okay to let it go.
There is no need to retain it.
Just allowing to let the emotion pass.
Returning with your awareness to the breath.
Using your breath as an anchor for your awareness.
Let your breath flow and be here right now.
If you are still experiencing a strong emotion,
You can make a fist with your hand,
Holding your emotion there for a moment and then let it go by opening and relaxing your hand.
Slowly come to an end and return to your surroundings.
Gently opening your eyes,
Moving your fingers,
Your toes,
Making little movements,
Stretching in any way you'd like.
You can take an impulse from this meditation into your day.
And maybe you want to thank yourself for the time you allowed yourself for this practice.
Thank you.
