This is a meditation to face difficult emotions.
It is meant for you to accept your feelings as they are.
Most of us are acquainted with how to navigate through life in practical ways.
But few of us are especially familiar with dealing with difficult emotions.
We simply haven't been taught what to do when overwhelming emotions arise.
From an early age we learned about what is accepted and what is not,
Which leads to an experience that something is wrong with us when we feel discomfort.
Most people deal with difficult feelings by suppressing,
Projecting,
Or simply numbing them.
If we instead acknowledge and accept our emotions,
They will pass through our systems more easily than if we lock them inside.
In this meditation,
You will be giving space to feel and express what you feel without valuing it.
You will be able to relax in what is without escaping or having to change anything on the outside.
You will learn to be the safe,
Loving parent who stays with you no matter what you feel.
In the middle of this track,
You will be able to pause the meditation and continue on your own pace.
Now sit or lie down comfortably in a room where you will not be disturbed.
Make sure that there is an opportunity for you to make sounds without being distracted by someone listening on the outside.
Take a moment to land in your safe place that you have created for yourself and take a couple of deep breaths in through your nose and out through your mouth.
You have probably ended up here because you are currently experiencing something you would rather avoid.
Maybe your experience has to do with your surroundings or it's about your inner state.
Regardless of what it is,
You can now allow yourself to be exactly as you are and feel here and now.
Allow your eyelids to close and place one hand over your heart and the other hand on your belly.
Continue to take your deep breaths and feel your hands resting against your body.
Allow your thoughts to be exactly as they are without trying to change your state.
With your hands resting on your body,
You can ask yourself what it is you are feeling right now.
Pick one feeling at a time and describe the sensations into words in your mind.
What are you feeling right now?
There's nothing right or wrong and it doesn't matter if it's logical or not.
Become the understanding,
Loving parent to yourself who gives you the time and patience to listen to your inner child.
If your emotions are directed to someone in particular,
Let your accusations and disappointments come through.
Take your time to really access all your forbidden thoughts and distorted feelings to take place in the room here and now.
You can now start to express your feelings out loud by finishing the sentences that begins with I feel.
Bring out all the voices within you.
The one who bears the blame.
The one who accuses.
The one who feels anger,
Pain,
Disappointment.
The one who blames you for feeling the way you do.
The one who defends himself.
Allow all conflicting emotions to well up without holding back anything.
Give yourself a moment to express all that you feel without censoring anything.
Speak out loud to yourself in the room by ending the sentence I feel.
I will now let you speak and stay silent for a couple of minutes.
Allow this process to take time.
If you need more time to fully express everything you're feeling right now,
Pause the meditation here and continue your process until you're done.
When you feel emptied,
Ask yourself,
What sensations came up to the surface?
What are your feelings trying to tell you?
What have you been shutting down inside earlier?
How is your inner climate now after expressing your feelings?
You're free to feel whatever you feel.
It's okay to express what you feel.
You are honoring your needs.
You are taken care of.
You're safe within you.
You are loved just as you are.
Now repeat out loud after me.
I am free to feel whatever I feel.
It's okay to express what I feel.
I honor my needs.
I am taken care of.
I am safe within me.
I love myself just the way I am.
I am free to feel whatever I feel.
It's okay to express what I feel.
I honor my needs.
I am taken care of.
I am safe within me.
I love myself just the way I am.
Let the words sink in.
Feel the words in your body.
Experience what it's like to be at peace with what is.
Stay in this place as long as you need.
When and if you're ready,
Take a few gentle breaths.
Give yourself time to slowly come back to the room.
Take your inner child in your hand.
Open your eyes and step back into your life knowing that you are loved and taken care of.
