Releasing Negative Emotions

This meditation is to help free and release negative emotions that create fear, anxiety, sadness, hurt, pain, and anger. By freeing negative emotions, you have the opportunity to find inner peace allowing you to find your inner wisdom and new answers.

Transcript

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You're taking this time to go into deep relaxation.

Allowing yourself to sink in,

To let go and be calm.

Letting your eyes close as your eyelids become heavier and heavier.

Just as if you can no longer open your eyes.

Allow yourself to sink in and allowing all of the noise of your mind to become quiet.

You're taking this time to go inside so that you can let go of emotions that you've been holding onto that you want to let go of.

Sinking deeper down you feel your breath as you breathe in and out.

The rising and falling of your chest.

As you breathe in and out.

With every breath you allow your mind to become still,

Peaceful and quiet.

If your mind wants to continue thinking,

Imagine that with every breath you breathe,

You breathe out the thought and you feel your mind go blank.

With every breath out you breathe out all unnecessary thoughts allowing your mind to become quiet.

You're taking this time to allow yourself to explore emotions and stress that you no longer want.

Sometimes we carry emotions inside that are no longer useful.

So this is the time to allow yourself to let go of old emotions that cause you to act or react in a defensive manner.

Continuing to breathe in and out.

Your eyelids becoming heavier and heavier.

You feel yourself sinking down from your mind,

Sinking down into your heart and you feel your heart beating.

As you feel every beat of your heart,

You feel your shoulders relaxing.

You feel as if your shoulders are getting heavier and heavier creating more space between your ears and the tops of your shoulders.

And as you create the space,

Your shoulders become more relaxed as you feel the heaviness moving down into your arms and you feel tension leaving through your fingertips.

And as your arms become heavier and heavier,

You allow your hands to rest quietly on your lap.

The muscles of your arms becoming more flexible,

The muscles of your arms becoming less tense and more relaxed.

Feeling the rising and falling of your chest as you breathe in and out.

Connecting with your body,

Feeling your heart beating.

You feel your torso and your back relaxing.

With each breath,

Your body becomes more and more relaxed.

Sinking down into your legs,

You feel your feet planted on the floor.

You feel the muscles of your thighs,

Your shins and your calves all the way down to your ankles becoming more and more relaxed.

The tension from your muscles move down your legs and out the bottoms of your feet as your legs begin to relax.

There is no place you have to go right now,

Nothing you have to do except be here now.

And as you sink into this peaceful feeling of deep relaxation,

Allow yourself to remember a time when you felt angry or upset or afraid,

Perhaps guilty or ashamed,

Vulnerable or sad.

And feel where you hold this emotion inside your body.

If it's anger that you feel,

Where do you hold the anger?

How does it feel?

Do your muscles become more tense in your chest?

Do your muscles tension up in your shoulders?

Pay attention to your body.

Notice what happens to your body when you recall a time when you felt angry or nervous or upset.

Notice what happens to your mind.

Do you begin to think a lot?

And as you recall this memory and you see the events and your mind starts thinking,

How does your body feel?

Begin to notice how your body feels when you feel defensive.

Notice how your body feels when you feel vulnerable.

Notice where in your body you may hold anger or pain or tension or stress.

Now begin to imagine that you are going to gather that emotion,

That emotion that you no longer need and you're going to gather it up like a ball inside of your body.

You're going to gather up this feeling into the center of your body near your solar plexus.

And when you've gathered up this feeling of vulnerability or anger or fear or sadness,

Defensiveness,

Gather it up like a ball.

Imagine that you're going to take that ball that is in the center of your solar plexus and you're going to imagine that you are breathing that ball out from the solar plexus of your body.

So beginning to create a breath,

A long breath out where you take that ball of emotion and with every breath you breathe that ball of emotion out.

In it now.

Gathering the emotions you feel in your chest,

In your arms,

Your stomach and your legs.

Bring all the emotions that you don't need,

Bring them and create a ball in the center of your being,

Of your solar plexus.

And with every breath out you imagine you are breathing out that emotional energy,

You breathe it out of your body.

Breathe out what you don't want,

Let it go.

With every breath that you breathe out,

You breathe out the emotion of defensiveness,

The emotion of stress,

The emotion of embarrassment or vulnerability.

You breathe out the emotion of fear or anxiety and you let it go.

You don't need to justify this emotion,

You don't need to explain why you have the emotion.

All you want to do is to let the emotion go.

So searching throughout your body where this emotion exists inside,

Feelings of defensiveness,

Anxiety,

Stress,

Pain,

Nervousness,

Fear or anger.

Feel where you carry these emotions inside,

In your chest,

In your stomach,

In your heart,

Your shoulders,

Your neck.

And you begin to imagine that you are gathering those emotions,

You are pulling the emotions away from your body,

Out of your muscles,

Out of your organs and you gather them up.

And as you gather these energies up,

You feel your body relaxing more.

And now begin to breathe out,

Breathe out the emotions you no longer want and that you no longer need.

Do this now.

And now search one more time.

Search for any remaining emotions during this time.

Emotions that you no longer want and no longer need.

Pull them out of your organs,

Out of your chest,

Out of your muscles,

Out of your bones and breathe them out,

Breathe them out of your body,

Freeing yourself from any negativity that you may be holding.

And remembering you can do this exercise anytime you feel an unwanted emotion.

You can breathe out negative emotions to prevent yourself from overreacting or acting in ways that are not in accordance with your values.

When you start to feel yourself becoming tense because you are feeling nervous,

Angry or sad,

When in your everyday life you start to feel defensive or stressed,

Take a deep breath.

Gather those feelings,

Gather those feelings into a ball and allow yourself to exhale.

Exhale the energy out,

Exhale out the unwanted negative emotions and breathe it out.

You can do this everyday.

Letting go of unwanted emotions is one of the most important techniques we can learn.

Letting go of unwanted emotions helps us to become more proactive and become more at choice.

Letting go of unwanted emotions allows us to behave,

To act and react in ways that are most appropriate and in alignment with our deeper core values.

When we let go of unwanted negative emotions we become less defensive and through this we become more at choice.

So now that you've let go of some negative emotions you no longer want,

As you breathe in,

Breathe in feelings of inner strength and confidence.

When you let go of negative emotions,

When you exhale out negative emotions,

Remember to breathe in inner strength,

Inner confidence,

Inner peacefulness.

Feel yourself connecting to and accessing a time when you were really confident.

Breathe that feeling in,

Breathe the feeling of inner strength and confidence,

Breathe it in and bring it down into your body.

So now taking five breaths in and out.

With each breath you become more and more aware of your body.

With your next breath you become more aware of this time and this space.

And with each breath you become more alert and yet you remain peaceful.

Beginning to roll your head or turn your head from side to side.

Bringing your chin to your chest,

Taking your head and looking up to the sky.

Turning your head from side to side and rolling your head in a clockwise position.

Then changing the order and rotating your head in a counter clockwise direction.

Bringing your chin to your chest,

Looking up to the sky,

Looking right,

Looking left.

Beginning to wiggle your fingers,

Rotate your wrists,

Starting to stretch your arms out to your sides.

Stretch your body,

Stretch your torso.

Bringing your hands above your head,

Stretching your body.

Breathing out and bringing your hands down to your side.

Breathing in and raising your hands above your head,

Stretching your body from the right to the left.

And then bringing your hands down to your sides.

And when you're ready,

Opening your eyes,

Bringing yourself back.

Taking one final deep breath in and out.

Welcome back.

Reviews

Thank you for your warm and inspiring guidance! 💓💫

Just what I needed today. Thanks for your excellent meditation which I know will be used more often. Namaste 🙏

A very, very nice journey and putting yourself " Front of whatever is bothering you"

highly recommended!!!.

Calming

I really enjoyed being apart of this, the emotional release was amazing. I feel so much lighter

Beautiful meditation, thank you! 🧡

The best meditation ever