Dealing With Intense Emotions

In this guided meditation, Tomek helps you deal with any feelings of stress, powerlessness, guilt, anxiety or unworthiness. These are emotions we all feel, yet we are not taught properly how to deal with them. Tomek uses the acronym "R.E.A.L," a tool for developing your Emotional Intelligence. This translates to "Recognise, Experience, Accept, Let Go". This meditation will guide you to through an emotional state and teach you how to deal with this frame of mind, in a healthy and happy way.

Transcript

The Hello and welcome my friend.

Thank you for coming to this space to meditate with me.

How are you feeling right now?

How are you feeling right now?

Anxiety,

Stress,

Feeling lost,

Powerless,

Feeling guilty or sense of unworthiness.

These are just examples of emotional states that we all experience.

Yes,

Everyone,

Not just you.

This is normal.

What is not normal is that we are not taught how to deal with those emotional states.

Not at school,

Not at universities.

What we are taught is how to suppress them and pretend they never happen.

Does it work?

Well,

Have you ever tried to stop a firecracker from exploding by holding it in your closed hand?

I hope not,

But you have a sense that this would not work.

And yet,

That's exactly what we try to do with our emotions.

Holding them,

Resisting,

Suppressing.

Remember,

What you resist,

It persists.

Today,

I'd like to invite you to get real.

Yes,

Get real.

In the most authentic sense of that word.

I want you to get real with yourself,

With your emotions.

And look at them exactly the way they are.

Real is also an acronym.

R stands for recognize.

E,

Experience.

A,

Accept.

And L,

Let go.

This is your tool.

This is your way of facing any experience,

Any emotion.

Not only during this meditation,

But every moment of your day and life.

Now,

Let's do it together.

Begin by allowing yourself fully to this meditation.

Give yourself permission to spend this time fully immersed,

Experiencing whatever comes your way.

Now,

Allow yourself to take a comfortable position.

If you are sitting,

Make sure that your back is straight,

Sitting upright.

Allow your shoulders to drop away from your ears.

Gently allow your jaw to lose all the tension.

Your feet on the floor,

Your hands resting in your lap.

Take a couple of deep breaths,

Breathing in through your nose and exhaling through your mouth.

In and out.

In and out.

In and out.

Breathe normally and relax.

Now,

Set an intention for this meditation.

Say to yourself with confidence,

I choose to face my emotions.

I choose to face my emotions standing tall.

Let the breath guide us into a state of relaxation and calm alertness.

You are a radiant,

Wonderful being.

Tune in to your breath.

Let your breath be a gateway to your alertness,

Calmness and relaxation.

Now,

Start sensing your emotional state.

What do you feel right now?

I feel calm,

I feel relaxed,

A little bit anxious,

A bit stressed.

Happy,

Anxious and love.

It is possible to experience a mix of different emotions and that's okay.

Now that you recognize your emotion and give it a name,

Start experiencing it.

Let yourself feel this emotion in your body.

You may feel sensation in your throat,

Your chest,

Perhaps abdomen or any other part of your body.

Do not think about it,

Do not intellectualize it,

But simply feel it.

Connect with the sensations in your body.

It may happen that you won't feel it at first,

But give it a moment.

Emotions are there.

If you pay close attention,

You may notice that the sensation in your body may have a shape or a color.

It may feel hot or cold,

Sharp or soft.

It may spread across a small part of your body or it may feel the entire abdomen for instance.

Let yourself experience it the way it is.

Notice how this state changes.

It's dynamic.

It may grow a bit stronger or a bit weaker.

Perhaps it has wave-like property,

Coming and going,

Pulsating.

Now,

Time to stand tall.

Accept this emotion as is,

Pleasant or unpleasant,

Without judgment.

Accept the feeling in your body,

Not the intellectual part,

Not the inner chatter that tries to describe this emotion.

Deal with the body sensation,

Not with the intellect.

Accept that it's okay to feel this way.

Realize that this very moment,

There are people here on inside timer that meditate with you and feel exactly the same.

You are not alone in the way you feel.

This emotion is temporary.

This emotion is not you.

You are a luminous being who happened to experience it.

And that's absolutely okay.

Now that you experienced it fully and accepted it,

It's time to let go.

You may use your out-breath to help you release it.

If comfortable,

You may visualize it as a stream of stale,

Used-up energy,

Leaving your body through the bottom of your feet as you exhale.

It may take more than one breath to let go of this emotional state.

It may even happen that you are not yet ready to let go of it,

And that's okay too.

Come back to any of the steps we just described.

Once again,

Recognize and name the emotional state.

Allow yourself to experience it in your body and observe it how it changes and fluctuates.

And then,

If you're ready,

Accept it once again.

Not the intellectual part,

But the physical sensation.

And if you find yourself ready,

Let go,

Using your out-breath.

Let it pass.

As this emotion passes,

Another emotional state arises.

And this is your opportunity to practice again,

To get real.

Recognize,

Experience,

Accept,

And let go.

I give you a minute now to practice by yourself.

Is that easy?

You And now it's time to return Recognize the space around you Bring to awareness all the sounds Feel your feet resting on the floor Feel your hands resting in your lap Now you may add some physical movement beginning by wiggling your toes slowly and gently Move your fingers And now also slowly tilt your head to the left feeling all the muscles and to the right and to the right And once again take a deep cleansing breath in through your nose and out through your mouth And when you're ready,

Open your eyes and welcome back Thank you for meditating with me It was my pleasure to be your guide I encourage you to practice real sequence a couple of times during the day That's it for now Thank you for listening to this meditation I wish you a wonderful day

Reviews

It was like being taught how to process my emotions but in a calming way. So it still helped me both to calm myself and also to allow myself to experience difficult feelings. It has helped me. Thank you 🙏

This practice was exactly what I needed. During some challenging personal times, I have found myself faced with flashbacks that newly reveal long-forgotten trauma. The steady, gentle guidance of this practice helped me remain regulated so I could benefit from the REAL practice. I'm a little stunned as I type bc my struggle has been exacerbated lately. Thank you so much for this healing and helpful track. 🙏🕊️

What a lovely space this took me to. Thank you. 🙂

Dealing with intense emotions
Helped me realize my feelings
Thank you

I woke up this morning with a sense of fear and dread about what is happening in our country. This meditation helped me recognize and deal with these emotions. Thank you so much for helping me through

Tomek, thank you so much for this very helpful meditation. Much appreciated. 🙏💜🕊🌟

This was very interesting. I feel like it's a tool that I should return to and make a part of my regular practice. It can increase awareness and acceptance of the emotions that we find within us. It doesn't wipe them out, but it somehow helps to look closer at them for awhile before then letting go. I wish you love on your journey ❤️‍🩹 xx Namaste 🙏🏼

I needed this meditation right now. Thank you for your kindness and help in returning to calm. I felt a dam wall break in flow of emotion. 🙏

You are by far one of my favourite teachers on insight timer. You have a gentle gift 🙏thank you.

Important session for me today. Thank you so much!🙏🏻🙏🏻🙏🏻

Separating the physical experience of the emotion from the thoughts associated allows me to release the horrible feelings without getting into a mental thought loop, spiral, or debate. Feeling the feeling takes some courage, but you are a gentle, encouraging guide. Releasing the feelings takes practice, so I come back to this meditation often. Extremely helpful for calming late night negative, repetitive feelings.

Thank you for this donor to use. It is something that I really need at this time in my life
Bless you ❤️💫

Thank you Tomek🙏. I will return to this and remember the technique. I appreciate the reminder that “it’s ok to feel this way”. My mom is actively dying. This is a tool I will use. The “letting go” part is tough💔.

I have found this today in a period of deep sadness and disappointment. With your guidance I have begun the process of what you taught and will do as you suggest. I'm so grateful!

Simple but yet so effective. Definitely will use this strategy to help regulate my emotions.

Thank you. It really helped me feel some difficult emotions right now.

I awoke with some intense emotions surrounding being separated. I feel that I can start my day in a much better place after this meditation. Thank you.

I needed this practice today. It helped me identify and recognize why I am having the emotions I have been experiencing. It didn't make them go away completely, but now I can begin the process of working through them.

Wonderful calming voice with a great tool to use for moving through emotions. Thank you 🙏🏻

Thank you for sharing this meditation. It give me a peaceful moment.