Acknowledging your emotional needs,
A mindfulness meditation.
This quiet guided meditation will help you to recognise the things that you need gently and without drama.
Some people find that when they begin to practice mindfulness and being in the moment,
They may also begin to notice their own personal difficulties.
This is quite normal.
Part of mindfulness is accepting this and learning to quietly respond in a way that promotes your wellbeing rather than in a way that accentuates your problems.
Often times when faced with difficult situations,
We can go into survival mode or enter a self-perpetuating loop of negative thoughts against ourselves,
Others or the situation itself.
Being aware of your need at that time and letting that moment just be itself is a beginning of taking control of emotions that can sometimes be overwhelming.
Our mind can enter a rut of negativity.
Awareness of your emotional needs allows you to step back a little and begin the process of mindful control.
In this exercise,
You can simply pause and look at your needs in any given moment.
To begin,
Find a place and time when you will not be disturbed.
You may also do this before sleep if you wish.
Find yourself a place to sit or lay down,
Make yourself comfortable and close your eyes.
In this practice,
It is helpful to begin with a few minutes of concentration to gradually settle your mind.
Choose a place within your body where you can feel yourself breathing.
It might be the chest or stomach,
The air moving into your nose or mouth.
Just focus on your breathing,
The feel of it,
The rise and fall of your chest or belly,
The air inhaling and exhaling through your nose or mouth.
Become one with it,
Your mind and awareness on that one point on your body.
Now,
Without falling too deeply into the experience,
Bring to mind a recent situation that was difficult to you.
You can respond to this by saying to yourself that it hurt,
That it was upsetting.
Empathise with the emotion.
Just acknowledge it from this distance of time.
Now,
Ask yourself what you needed in that moment to have made that experience better.
Focus on the general emotional needs that you wanted.
Compassion,
Understanding,
Patience,
Insight.
What would have helped you and completely altered that situation to a better and more positive experience?
Now,
Say to yourself,
I needed and then fill in the blank with whatever you needed at that time.
So for example,
I needed understanding.
I needed patience.
Allow your awareness and memory to tune in to other times and other needs.
Take a moment to acknowledge each one.
There is no need to think of what you should have done or when these times happened.
Only focus on your needs,
The general emotional needs that you wanted.
Now,
Bring your consciousness back to the now while you are sitting here just breathing.
What is it you need right now?
Not goals or chores or tasks that need doing or pleasing others.
What is it you yourself need?
Look at your deeper needs,
Whatever they may be,
Self care,
Rest,
Wellness,
Anything you personally need.
Now,
Ask yourself if there is anything you can do to meet those needs now.
Or if there are those that you don't have the power to fulfil at the moment.
Now,
Wholeheartedly offer yourself compassion and kindness.
Say to yourself,
I need and then complete the sentence with whatever it is you need.
I need.
Place your hand on your heart,
Feel the beat of it.
Say to yourself,
I now offer myself all the kindness,
Patience and compassion I need and I am worthy of receiving.
When you go through difficult times,
Recognise your emotions and feelings without resistance.
Without judging yourself,
Observe what is happening in your mind and body when these emotions are in play.
This permits you to take a step away from the immediacy of the moment and to not be a prisoner of the turmoil or negative emotions.
This places you in a place of greater control and gradually lessens the negative impact of negativity.
Acknowledge and respect your emotions when you go through any difficulties but observe and step back a little from them.
Gradually those emotions will not be so loud.
They will quieten so that you feel in control of them.
This is very powerful and healing.
Now just breathe and imagine a great flow of light coming from above.
It falls upon you and envelops you.
You are breathing it in.
Say to yourself,
I receive the gift of self kindness and compassion.
Say I am expanding my mind and spirit to infinite love and care.
Say my mind,
Body and spirit accept this kindness and I am now beginning to fully love myself.
Let yourself sit within this wonderful,
Soothing and infinite kindness that you fully deserve as it begins its gentle healing process within you.
Just rest and breathe and allow yourself this time to receive.
