Perfect Week, Day 4: Power of Vulnerability (Meditation)

Meditation only. Perfect Week Day 4. By popular demand I published meditation part of the perfect week, for those of you who have heard the introductory part already. For those of you who listen to this recording for the first time, please use the full version of this audio: Perfect Week, Day 4: Power of Vulnerability.

Transcript

Now,

Let's begin the practice.

Take a comfortable position in your chair.

Rest your feet on the floor.

Sit with your back straight but not rigid,

Allowing natural and unrestricted flow of your breath.

Rest your hands in your lap,

Facing up or down,

Whatever feels more comfortable.

You may adjust your position during the practice.

Remember to do it mindfully and slowly.

Now,

Begin by taking a couple of deeper breaths.

Breathing in through your nose and breathing out through your mouth.

Do it in your own pace,

In your own time.

You may use the out-breath as an opportunity to release and let go of anything that may stand in the way of this practice.

Any tension,

Any stress.

Now,

Bring your awareness to the natural flow of your breath.

Notice how you can feel your breath stronger in certain parts of your body.

You may feel your breath as it enters through your nose.

Or you may feel expansion and contraction of your chest.

Or rise and fall of your belly.

Whichever place,

Feel your breath the strongest.

Choose it as an anchor for your attention.

This way,

You may return to your breath every time you drift away or you feel distracted.

Once you choose your anchor,

Stick with it for the remaining part of the practice.

Now that you mindfully breathe in and breathe out,

Bring awareness to your body.

If there's any tension,

You may want to release it using the out-breath.

Be aware of what's going on in your body.

And now,

Bring to your awareness this aspect of you that perhaps you feel unhappy about,

Perhaps even ashamed of.

Do not try to choose the best version of it.

And rather,

Pick whatever comes first to your mind.

And now,

As you have in mind that one thing,

Imagine a loving person,

Perhaps your close friend or partner or someone from your family.

Someone that loves you and accepts you the way you are.

And imagine telling that person about that thing that makes you feel vulnerable,

The thing that you're ashamed of,

The thing that you don't want to admit to anyone.

And as you admit it,

Some emotions and feelings may come to the surface.

Allow yourself to experience those emotions fully,

Without judging,

Without trying to change anything.

Simply be present.

And as the emotions arise,

You may also notice that they will represent themselves in your body.

Perhaps you can feel them as a tightness in your throat or a discomfort in your chest or tenderness and tightness of your belly.

Now that you localize the emotion to a certain part of your body,

Bring gently awareness to it.

Start by examining what shape has the emotion taken.

Is it soft?

What has sharp edges?

Perhaps you can assign a shape to it.

Consider it as an object.

Something that evolves,

Changes and fluctuates.

Do not try to change it.

Simply observe it.

Consider that right now,

Although you deal with your vulnerability,

This is a place where you can feel safe,

Secure and protected.

This is a place in which you can explore these feelings and those emotions in a safe and secure way.

Recognize that there are others like yourself who may feel the same way.

Allow yourself a minute or two to discover this feeling,

To discover how this feeling has a physical representation in your body.

Begin it with your awareness,

Also slowly and gently,

Without trying to change it.

And as you do it,

You may notice that the shape in your body does not stay the same,

Does notungenize that no matter how you observe,

"ierung it You You And now that you spend some time with this feeling It's time to welcome it to make it fool yours You may say it in your mind I Welcome you I accept you I Welcome you I accept you I Welcome you I accept you and As you say it in your mind you may notice a change And Now direct your breath towards this part of your body Imagine that every time you breathe in You bring a white cleansing energy to that part of your body and Every time you breathe out You release and let go of that feeling and of that sensation your body Repeated a couple of times Breathing in fresh white cleansing energy And breathing out Releasing letting go more and more more and more Continue this breathing Until you clear completely the sensation your body Or at least you can feel a significant difference You may be not fully resolved for the first time But with persistence And time You will be able to deal with it completely and fully Release it And let go of that feeling You will be able to deal with it completely and fully Releasing it and letting go And now that you dealt with the sensation your body You may slowly and gently return to the natural flow of your breath Return to the anchor that you established at the beginning of this practice To conclude this meditation you may take another deeper breath Breathing in through your nose hold it and out through your mouth Bring your breath in And out through your mouth bring your awareness to your body You may gently wiggle your toes Mindfully move your fingers Also slowly move your head to the left And move your head to the right Becoming more and more present Start being aware of the room around you Of the chair that you're sitting on And when you're ready you may open your eyes and this is the end of this practice Feel free to repeat this practice With any other aspect of your life Remember this is work in progress And if it doesn't fully happen for the first time you may try again Thank you very much for joining me on this meditation I hope you can join me again in the next episode For now I wish you a wonderful day This is Tomek from Synergy Lab Sydney,

Thank you for listening

Reviews

This is one of the best meditation I've done so far. I've been on this app for almost three years and to be guided towards feeling vulnerable, feeling my emotions and accepting them in a safe and secure environment is a priceless gift 🙏🏻🧘🏻‍♀️

Plan to practice this often to let go of fears and self doubts. Thank you Tomek.

Thank you for making these available as both full version and meditation only version.
I love going back to your Perfect Week series - so wonderful 🙏🏼

Hi May I ask - during this meditation you ask us to recognise the emotion. This is what I find extremely difficult, I feel the bodily sensation of tightness in the chest and as if something is stuck in my throat. I sit with that - but I could not tell you what emotions that is coming from. So how do you connect the bodily sensation to an emotion?

Thanks for this wonderful meditation. It helps me to get in touch with myself in a loving way

I’ve really benefited from all your guided meditation thoroughly 🙏🏼 thank you 💙

Meditação difícil de ser finalizada, trás sentimentos difíceis de serem trabalhados.
Aceitar e deixar ir é o principal. Vou repetir.
🙏

So peaceful and relaxing. The guidance was excellent. This is a practice that I will be repeating! 🙏🏻

Wonderful as usual, Tomak. Very calming soothing powerful words. Perfect relaxing music.

This was wonderful! Almost made it to the end before abruptly ending.

I really love the way Tomek talkd

Thank you, peaceful and relaxing... Namaste

Absolutely wonderful thank you 💥

Thank you for sharing this. Nice combination of absolutely beautiful background music with tranquil nature sounds and insightful meditation. Namaste 🙏