Hey,
It's Cyrus,
And welcome to this letting go technique session for difficult or stuck emotions that you might not even really fully want to let go of,
At least on a subconscious level.
And before we begin,
I'm going to mention a couple things.
I've been grieving something recently,
And there's all these emotions of fear and helplessness and anger and sadness,
And some of them have been ready to move.
Others have been stagnant and still to this day don't really want to move.
There's part of me that very much wants to keep those emotions in place because there's part of me that needs more time with them,
To feel them,
To honor them,
To really fully process them at their pace,
Not on my schedule.
And you might be experiencing something similar in terms of grief,
Or in terms of chronic anger,
Or anxiety,
Or in terms of helplessness.
Or you might just feel a particularly persistent sensation in your body that you can't pinpoint to an emotion or a part of your life,
But it's just been there for a long time.
Whatever the case may be,
We can call these emotions or difficult emotions or emotions that part of us might want to let go of and part of us might not,
At least yet.
And so while a typical letting go technique session might end in being willing to let go of those sensations,
On this one we're not going to necessarily make that our goal.
If that happens,
That's fine,
Or you might let go and it might return later and there might be waves that need to be felt through.
But the goal I suggest is to simply create space around the emotion,
To let it exist in a bigger space.
And we're going to walk through that process together so that you can find more space and more peace in your life even if there's an emotion that feels stuck right now.
The second thing before we begin is I suggest only doing this session if you feel emotionally safe and ready to do so.
And that just means that you feel relatively stable right now and you have some experience feeling your emotions and having a sense of emotional safety around that.
If that's not you right now,
I suggest working with someone one-on-one to create that emotional safety before you do this work by yourself.
Or if you feel safe and able,
Just use a different letting go technique track to feel a smaller,
Lower intensity emotion first,
And gradually build up at your pace in a way that feels emotionally safe.
So if you feel ready and you feel like you'd benefit from some guidance,
Just go ahead and find a comfortable position,
Either sitting upright or lying down.
Get into a position that feels alert but also relatively relaxed and comfortable.
And you can rest your eyes gently open on a spot in front of you or you can just close them,
Whatever feels grounding and intuitive.
Feel the surface that you're sitting or lying down on with your mental spotlight.
Just sense that support making contact with the body.
Notice the sounds in the room around you right now,
Bringing you into the moment.
And notice that even though you might be experiencing some difficult emotions that might be in the background or foreground,
You are safe in this moment.
Feel the flow of your breath going in through your nostrils,
Soothingly going all the way down towards the belly.
Smoothly slowing down the breath,
Allowing your mind to stay alert even as you relax the body with a nice long exhale.
And just repeat that once or twice more at your pace,
Savoring the breath as it goes in through the nostrils and maybe back out through the mouth like you're breathing out through a straw,
Nice and slow at your pace.
And if you feel safe and ready to do so,
Start to notice the emotion that you want to work with today.
It might be a sensation that you're already noticing or you might need to reflect on the thing that's bringing that up for you for a moment to think about it in a way that triggers that sensation.
But if you feel ready and safe,
The idea is to start to intentionally allow that emotion to rise to the surface of the body to not try to push it down.
To allow it to come up so it can be felt and move or just be observed and held in whatever way it needs to.
And as it rises to the surface of the body,
Notice any part of you that's reflexively trying to hold it down or push it away.
And if it feels true,
Notice that it's safe to relax that part of you that normally pushes it away or resists it.
And to just allow it to float up to the surface,
Even though it might be uncomfortable,
Even though it probably is.
Notice that we're just taking some time to consciously allow that to be felt.
And notice where it is in the body,
Where are the hot spots,
Where the sensations are the most noticeable.
Notice what those sensations feel like.
Without too much analysis,
Just notice.
Is there a dullness?
A heaviness?
A heat?
A tightness?
Whatever those sensations are,
Just observe the texture and pattern and movement of them with as little judgment as possible.
And you might have some thoughts or feelings or judgments about those feelings that are coming up,
But let's just create a space where we suspend that for now.
Where we just allow the feelings to be felt with no judgment,
No modulation or control to the extent that we feel safe just observing them in a space as they are,
With no judgment,
As you connect to where they are in the body.
And it might be empowering now to acknowledge them out loud,
Whether in a whisper,
Or out loud,
Or at least in your mind.
Just acknowledging to yourself,
Yes,
I am feeling this anger,
Or fear,
Or helplessness,
Or grief,
Or maybe it's just a sensation you can't describe.
But just acknowledging to yourself allowed without judgment.
Yes,
I am feeling this.
And now from this moment on,
Let's let go of thoughts that arise and spend most of our attention and time on the sensations in the body.
Thoughts will come up and just like any meditation,
We might get pulled away by them,
But let's create a firm intention to come back to the sensations in the body as we allow them to be experienced and felt.
Felt.
So just moving all your spotlight of attention down now to where you feel those sensations in the body.
And if they feel stuck or stagnant,
You might notice there's a subconscious fear that you'll be stuck with these feelings always or for a long time.
That fear often gets in the way of them moving at their own pace.
So just acknowledge any subtle fear or tension that you notice about actually allowing these sensations to exist.
And now that we've acknowledged that fear,
Let's assume that we don't know how long any feelings are going to be there for either way.
The mind often overestimates that,
Especially when we're in a state of resistance towards our feelings.
So let's let go of the fear and the predictions and now just go to the feeling in the body without fear for at least this period of time together.
And if it feels safe,
Feel yourself relaxing any control or resistance towards the sensation and just allowing it to exist as you focus on it and feel it.
When thoughts come up,
Acknowledge them,
Let them go.
Prioritize going back to the body.
Feeling the sensation,
Allowing the body to process it at its pace,
Even if it feels glacially slow.
Like imperceptibly slow molasses.
That's okay.
We're not in any rush and we're not trying to get rid of the feeling.
We're just allowing it and staying present with it.
If it feels stuck,
Just see what happens if you surrender to the stuckness.
To be okay with it being there.
To be okay with it eventually moving if it wants to.
But not trying to make it unstuck right now.
Just deeply allowing it.
As you stay connected to it in the body.
If you notice mental or subtle physical fear,
Tension,
Or resistance come up at any point,
That's normal.
That's okay.
We often reflexively resist these feelings.
Notice that it's safe to let that go.
And just experience the feeling as it is in this moment.
Without any resistance.
Consciously relaxing,
Allowing,
Connected to the feeling.
And imagine as though you're seeing yourself as a human floating from above,
Just witnessing the strange beauty of a human experiencing this normal human emotion.
Honoring what's being felt with a deep non-judgmental human awareness.
Notice how you can stay connected to the body and see this third person perspective at the same time with a gentle balance.
And now imagine space opening up around the feeling.
There's no way to do this right or wrong.
Whatever way that's creatively expressed or experienced,
Just sense or see space opening up around the sensation in the body.
See and feel the feeling in whatever form it's currently taking,
Being held in this bigger space of your total consciousness.
And notice how,
In this space,
You can allow the feeling to be exactly as it is.
To do exactly what it intuitively wants to do.
Whether that's to seem to stay stuck or to move in some way,
But you're holding it in this bigger space.
And so it might feel less constricting.
You might notice it's easier to breathe and flow with whatever is there.
And you might notice in that bigger space there's room for other energies,
Other awarenesses,
And you don't have to force anything.
But if there's anything that wants to come into that space,
Whether it's peace,
Whether it's a quiet sense of enjoyment.
Whether it's some form of healing.
Whether it's hope or courage or anything else,
Even if it's in a very small dose,
If it wants to arise in that space,
Notice how it can coexist with the other feelings.
They can both be there at the same time.
Notice how it feels to hold both that feeling and whatever you might have brought into the space at the same time.
Just notice without expectation or prediction.
And this is totally optional,
But if there's anything that wants to move,
That wants to be released or let go of,
Even if it's only a part,
Even a small part of the feeling,
Of any emotion or sensation,
If it wants to move and be released.
You can simply ask a greater energy to help you let it go or part of it go.
And if you aren't ready or you want to hold on to the feeling,
That's okay.
Notice how it feels to allow whatever intuitively feels right to you,
Without judgment.
And just settle in to whatever that is at your pace.
And whatever happens,
Whatever you notice,
Just notice how the feeling can be held in that bigger space with conscious time and practice.
So that even if it's stuck or stagnant or there's part of you that doesn't want to or doesn't feel ready to let go of it,
That bigger sense of space that you can consciously practice opening up around it allows you the opportunity to bring in other emotions,
Other awarenesses,
Perspectives,
And blessings And if nothing wants to flow into that space yet,
You might notice that even just a little space around the feeling can be a relief.
So I hope that this served you in some way.
I hope that you go at your own pace and give yourself the time and love that you do deserve.
And before heading back into your day,
I encourage you to simply rest for a few moments or minutes or whatever you need to reflect on,
To feel through,
To integrate whatever you noticed in this session.
To really connect with yourself for at least a few moments in your own way.
And I thank you for taking this time for yourself today.
I love you,
And I wish you a beautiful day.
