Dear friends,
Welcome to today's mindful meditation for strong emotions.
My name is Victoria and I'll be guiding you through today's practice.
Emotions are part of our humanness.
It's what makes us unique.
If you are feeling anxiety,
Fear,
Anger,
Sadness,
Disappointment,
Congratulations,
You are human.
In mindfulness,
Acknowledging our emotions,
Embracing them,
Taking the time to transform them is important for our personal growth,
Important for our transformation and healing.
In today's practice,
We will remind ourselves that although we might be feeling strong emotions,
The seed of calm,
Peace,
Joy,
Love and understanding,
They are also present.
Our practice is to cultivate them,
To feel strong emotions without getting carried away or lost in them.
If you are ready to breathe,
I'll invite you to make yourself comfortable.
You can practice today seated or lying down.
Invite your shoulders to melt away from the ears.
Unclench your jaw.
Option to close the eyes or keep them open.
This is your practice.
As we arrive into our practice,
I'll invite you to take a deep breath in and a big sigh out.
If that felt good in the body,
Enjoy two more breaths like that.
Exhaling to release.
Exhaling into relaxation.
Start to breathe in and out through the nose.
Exhaling your hands on your lower belly.
Taking this time to really connect with our breath.
As you inhale,
Feel the belly expand,
The hands rise.
Exhale,
Feel the belly contract,
The hands fall.
For the next few moments,
Notice the sensation of your belly,
Your hands and your breath.
Arriving into the present moment,
We let go of the day we have had.
We let go for the day ahead.
We let go of any expectations we might have for our practice and invite today's practice to meet and greet us wherever it needs to.
Option to keep your hands on your belly if that's comfortable.
You can now release them into your lap,
Onto your thighs,
Alongside the body.
Breathing in,
I am aware of my strong emotions.
Breathing out,
I smile to my strong emotions.
In aware of strong emotions.
Out smiling to strong emotions.
Silently repeat this mantra to yourself for the next 10 breaths or so.
Stepounce to the maintaining of everyone.
Take back what that feels like.
Breathing in,
I feel my anxiety.
Breathing out,
I smile to my anxiety.
In feel the anxiety.
In feel the anxiety.
Breathing out,
I smile to my anxiety.
In I feel my fear,
My anger.
Breathing out,
I smile to my fear and my anger.
Smile to it with compassion and understanding.
In feel fear and anger.
Breathing out,
Smiling compassionately to the fear and the anger.
In feel fear and anger.
For our next mantra,
I invite you to name your own strong emotion.
Whatever might be alive in you right now.
Sadness,
Guilt,
Disappointment,
Envy.
Breathing in,
I feel.
Breathing out,
I smile.
Breathing in and out with my strong emotions.
I don't get lost in them.
Breathing out,
Smiling compassionately to the fear and anger.
With my next in breath,
I recognize I am aware that love,
Compassion,
Peace,
Joy and calmness are also available in me.
It is okay to hold different emotions at the same time.
To take care of my strong emotions,
I will cultivate the seed of mindfulness.
The seed of ease,
Calmness.
Breathing in,
I know that calmness is in me.
Breathing out,
I feel calm.
In,
Aware of calm.
Out,
Feel calm.
In,
Aware of calm.
Out,
Feel calm.
In,
Aware of calm.
Breathing in,
I'm aware that joy is also available to me.
Breathing out,
I smile with joy.
In,
Aware of joy.
Out,
Smile with joy.
Letting go of any mantras now.
Bring your awareness back to your belly.
Feel that belly rise and fall.
Bring your awareness back to the body.
Noticing how you feel here at the end of our practice.
Carrying this calmness you've cultivated.
This joy you're smiling with.
Let it embrace any strong emotions that are still present.
Gently wiggle the fingers and toes.
Move and stretch in any way that feels good.
Thanking yourself for practicing.
