Okay,
Now for a little feelings meditation.
Go ahead and find a comfortable seated position.
Once you've found your spot,
Take a deep breath in and a deep slow breath out.
Just for funsies,
Let's do that one more time.
Take a deep breath in and a slow breath out.
Now I want you to pull up a feeling or emotion.
I'm going to use the two interchangeably.
Pull up an emotion that you've been feeling recently.
Maybe it's something you ignored or an emotion that you just can't quite shake.
Keeps haunting you.
I want you to think about the memory that's associated with that emotion.
And now I really want you to just focus in on your body,
On where you're feeling that emotion.
Is it showing up in your throat?
Is it a tightness in your chest?
Maybe it's butterflies in your stomach or a pit in your stomach.
Whatever it may be,
I really want you to lean in and feel this in your body.
Now remember,
While you're feeling this emotion in your body,
You are merely experiencing this emotion.
You are not identifying with the emotion.
And the more we feel into an emotion,
The more it can kind of shift or change.
So I want you to follow that.
Is the emotion moving into different parts of your body?
Is it coming in waves?
Is it getting really intense and then dissipating a little bit?
As you're exploring where in your body you are feeling this emotion,
I want you to see if the emotion has a color.
Or see if the emotion has a texture.
Oftentimes when we really lean into feeling an emotion,
Previous memories of when we have experienced that emotion will arise.
I want you to follow that.
So if an earlier memory of an experience of this emotion is coming up for you,
Lean into that.
Let's go to that memory.
And now I really want you to get into that feeling.
And is it changing in your body?
Are you feeling the same emotion in different parts of your body?
Or is it the same place but a different intensity?
Now I want you to ask that emotion.
Address it directly.
What does it need?
Does it need to be hugged?
Does it need to be seen?
Understood?
Validated?
Respected?
Loved or cherished?
Check in.
See what it needs.
And I want you to go ahead and just give that emotion exactly what it needs right now.
Whatever it means to that emotion.
Sometimes this means promises in the future or an action step right now.
And now you know what that emotion needs.
I want you to come back into your body.
I want you to congratulate yourself on being an emotional warrior.
And let's just take a deep breath.
One more deep breath.
And a slow breath out.
And now I want you to do you.
Do you need a journal about what you just experienced?
Do you need to do this meditation again?
Maybe on the same emotion or a new one that just came up?
Do you need to tap it out?
Do some EFT tapping?
Or maybe another meditation?
Maybe you need to do a yoga nidra.
There's so many different options.
And your emotion definitely just told you what it needs.
So listen to that emotion and feed it.
Thank you so much.
