Hello and welcome to today's meditation practice about letting go of negative emotions.
So you can just find yourself in a comfortable seat or maybe you're lying down.
Let's just connect to ourselves in this moment.
So go ahead and take an inhale here.
Fill yourself up,
Expand through your ribcage and then exhale maybe out the mouth if you need it.
Just feel yourself coming back to yourself here,
Slowing things down.
Inhale and exhale release it out.
And just find a rhythm that feels good for you.
Maybe placing the top bit of your tongue on the roof of your mouth.
Inhaling through your nose and drawing that breath down back of your throat,
Puffing up your lungs.
And following that air out,
Back up through your nostrils and out.
And as you find this inhale and exhale rhythm for you,
Just tuning into how you are feeling in this moment without trying to change,
Without feeling like you should be any different than you are exactly in this moment.
Allowing your shoulders to settle down your back,
The space between your eyebrows soften.
As you let yourself know that you are here,
That you are listening,
That you are tuning in to whatever it is that you might need.
If you find that you've got a negativity lens clouding your vision,
Taking you away from how you desire to feel,
Just go ahead and breathe into that without trying to change it but instead creating space around the place that that exists in your body.
Just imagining that maybe you're walking hand-in-hand with that emotion or you're sitting down beside it.
What is this feeling trying to say to you?
What does it want you to know?
As you breathe here,
Create physical space wherever this is living in your body.
Keep your exhale long and slow.
Soften your jaw.
And after you have an answer of why this emotion has decided to visit you today,
Go ahead and thank it.
Honor it.
Maybe even asking what's the next step here.
If you can visualize a color for that feeling or that thought,
Just imagine it getting a little duller,
A little less vibrant,
And then from the top of your head I want you to imagine a golden white light coming down.
When that light travels to the place where this emotion or thought lives and it covers completely,
Encapsulating this emotion,
This thought,
This feeling and that golden light takes the place of the other color that was there.
And so not getting rid of the thought or feeling but instead wrapping it in love and compassion and understanding.
Knowing that we get to choose to transform and transmute the things that come through us and that we can learn from them.
We can use them for our own healing and the healing of others.
And so take another breath here just feeling like you're okay.
You're doing a good job.
This is just a moment in time and we are riding the rollercoaster of life and we are doing a good job.
If you feel like that emotion,
Belief or thought wants to leave your body on your next exhale you can imagine it releasing with your breath.
And filling yourself up with whatever it is you need to feel whole and complete and connected.
When your mind you can say the words that you've been needing to hear.
You can remind yourself that this is just one moment,
One day.
You're on a journey and it's just getting better.
Breathe in here.
Let it all go.
And feel the lightness in your shoulders,
The openness of your heart,
The little lift of your chin looking ahead.
Feeling strong and confident that you can handle whatever comes your way and you can take care of yourself every step of the way.
You are present.
You are here.
And so for yourself this next breath go ahead fill up and release it out.
And for all of us in this together we breathe in and exhale let it go.
And this next one inhale those arms nice and wide and exhale to give yourself a hug.
I hope you take care of yourself today and I hope you remember that you are so loved.
