Welcome to an SOS meditation for emotional tension.
This meditation quickie is designed to get you over the overwhelm of having some sense of unease,
Maybe not even knowing where it comes from,
And back to a state of calm.
So we're starting with a calming breathing technique and finish with feeling your feelings through the physical body.
And this might be a little intimidating,
But I promise you will make it through it and I promise you will feel better afterwards.
So when you're ready,
Find yourself a meditation seat,
Round down through the feet,
Through your sit bones,
See if you feel comfortable closing your eyes,
And if not you can always gaze towards the tip of the nose to just let the gaze soften.
And then connect your awareness to your breath.
And we're going to start right away counting the breath.
I'll count you through the first two rounds of a four count inhale and six count exhale just to stimulate the nervous system into a calmer response.
So empty your lungs to prepare and inhale two three four exhale two three four five six inhale two three four exhale two three four five six and continue like this.
And maybe this feels quite challenging right now.
Maybe it feels like the exhale is too long.
See if you can approach that breath with softness.
If you can allow the belly to soften on the inhalation.
If you can ever so slightly engage the belly on the exhalation.
You can always choose a different breath count if this makes you feel more uneasy,
If this causes you more discomfort,
Maybe even panic.
See what works for you and go with that.
If you're currently at a count of four six use the next round of your breath to take this back to two three.
The breath becomes just this little bit more easeful.
Maybe this allows you to unclench the jaw.
Maybe it allows you to drop the shoulders.
And then let go of counting the breath all together.
And begin to inquire where in your body sits this feeling of unease,
This feeling of tension.
Maybe in your belly,
Your heart space,
Maybe in the shoulders,
Pelvic floor,
Maybe somewhere completely different.
Once you've found it see if you can find its parameter.
See if within this parameter you can notice the nature of the tension.
Maybe you can sense it as movement.
As a difference in temperature.
Maybe you're more of a visual person and you sense it as a color or a light.
And see if just for a few moments you can accept it for what it is.
For its size,
For its movement,
Its temperature or color.
And as a next step see if you can surrender into these sensations.
If you can give resistance into it.
Resistance into it.
Like you're feeding a fire.
And you might experience a fear of the sensation taking over.
Can you surrender that fear too?
Maybe you sense these sensations building.
Maybe they are transforming into tears,
Into actual movement,
Into sound.
Surrender.
And soon enough you'll notice that there is a peak of sensation.
And once you're past it slowly the sensations will subside.
And into the succeeding ask these sensations.
Is there anything you want to tell me?
Is there anything I need to know?
Without expectations just listen.
Maybe there's something,
Maybe nothing.
And then take a moment to notice how you feel now.
What has changed by feeling your feelings.
And know that no matter how often you find yourself in these moments of unease,
Of emotional tension,
You can come back to this meditation over and over again.
And with this awareness let's take a deep inhale through the nose.
And then sigh it out,
Let it go.
When you're ready,
Gently open your eyes again.
Thank you for meditating with me.
