Welcome to this meditation for an emotional emergency.
Right now you are experiencing an emotional emergency situation.
It might be a full-blown panic attack or it might be intense anxiety or it may even be strong rage,
Anger.
It could be any very intense almost uncontrollable emotional situation.
Let's start by just being still preferably if you can sit in a meditation position with your legs crossed or folded under you.
But if not standing is also fine,
Lying down is also fine.
The most important thing is that you find a position where you can be as still as possible during this whole meditation because we want our focus to be completely internal.
Turn towards your inner experience only.
So let's just take a deep breath in.
Hold the breath at your heart center.
Count for one,
Two,
Three,
Four,
Five and slowly exhale out the mouth.
Take one more deep breath in.
Hold your breath at your heart center.
Count for one,
Two,
Three,
Four,
Five and slowly exhale out the mouth.
And then just letting the breathing return to normal.
Paying close attention to the in-breath,
Noticing the sensations of the air coming in your nostrils,
Traveling up and then on the exhale exiting out the nostrils or the mouth.
Just noticing each in-breath and each out-breath.
And then bringing your attention to wherever in your body is this intense emotional experience present right now.
So pay very close attention to your physical sensations.
So where is your energy center located?
If you're experiencing strong anxiety it might be in your head.
You might experience an intense headache.
You might feel like all of your energy is up in your head.
Just notice that with no judgment.
If you are experiencing a really intense rage or anger you might feel that around your shoulders.
You might feel intense tension around your heart center and your shoulders.
If you are experiencing really intense panic or fear you might be experiencing that in your belly.
You might have really strong butterflies in your stomach.
Be very present with wherever your energy is centered in your body and with whatever are those sensations happening there right now.
Possibly also you might feel nervous tension.
You might feel shaky.
You might feel tension in your whole body.
Notice this also.
Notice the sensations of tension.
Notice any feelings of shakiness with no judgment.
Just be with that.
Focus primarily on the physical sensation.
What does this intense emotional experience feel like on a physical level?
And with your presence just notice what starts to happen to that intense feeling.
Does it dissipate?
Does it soften around the edges?
If all your energy is located in your head can you feel it slowly dripping back down towards your center of your body to your heart center or maybe to your diaphragm to your manipura chakra the power center in your body.
As you notice can you feel that energy releasing from whether it is concentrated and starting to move back around through your whole body.
If you feel a shakiness can you feel that shakiness come?
And then bringing your hands up to cross your chest.
So right hand is over your left shoulder.
Left hand is over your right shoulder and just tapping lightly with your two forefingers on each shoulder simultaneously with those hands crossed across your chest.
Continue tapping tap down on your elbows on your lower arms and then move down to your hands so tap with your two forefingers on the back of one palm and then on the back of your other palm then moving down the body tap on your hips and then on your thighs on the outer edge of your thighs tap on you the outer edge of your knees move down and tap on your lower legs and from there move down to tap on the backs of your feet and then moving up to tap using your two forefingers in the middle of your belly just at your belly button and then on each side of the belly button through the tapping come up towards your chest tap on your diaphragm and then tap at your heart center and then moving from your heart center to your collarbone just tapping with both fingers on your collarbone around your collarbone and then tapping on the top of each shoulder so right two fingers tapping the left shoulder left two fingers tapping the right shoulder just where the clavicle collarbone meets the humerus or upper arm and then moving up tapping on the neck each side of the neck tapping below just below each eye three fingers of the left hand tapping below the left eye three fingers of the right hand tapping below the right eye and then tapping on the sides of the eyes right at the temples and then coming up to tap right on the top of your head at your sahasrata chakra lights tapping and then come down tap on the forehead just above the eyebrows and just below the eyes again below the lips and then tap on the sides of the head and then just bring your hands to your heart center place your hands on your heart and just feel in again to wherever was the really intense emotion and see how it feels now has there been a change a lessening a calming of that intense physical sensation of anxiety or panic or whatever it was stay with that sensation as you come back to your breath noticing the in breath and the out breath in breath and the out breath and just saying to yourself this is just emotion it's just energy in motion is information for me my feelings are all information for me and I don't need to be afraid of them I just need to feel and receive that information it's only when I don't feel my feelings and I don't receive that information that my feelings intensify to the extent that I arrive at an emotional emergency and this is in effect just my body's way of telling me to pay attention to my own feelings because they have important information for me once I stop pause and really feel my feelings and understand what that information or download is for me then those feelings are able to move shift change and release opening up space for new feelings new sensations and new experiences for me in my life you you you thank you for listening I hope that you are feeling more calm more peaceful and more at ease
