Feeling Practice To Process And Release Emotions

A guided somatic practice to help you drop into your body, connect with overwhelming or stuck emotions, process them, and release them.
Please feel free to pause the meditation if you feel like you need a little more time to process and release an emotional charge.

Transcript

Welcome to the feeling practice.

Make sure that you are feeling comfortable.

Ideally you will be seated for this particular practice.

So sit up straight and close your eyes.

Try to shift your inner gaze within.

Take a deep clearing breath in and out with a sigh.

Take another deep breath in and out with a sigh.

Take another deep breath in and out with a sigh.

Let every breath release any tension in your body.

Let your muscles relax.

Imagine that everything that you are holding on to,

That doesn't serve you anymore,

Is being released through your breath.

Just like that.

Now I'd like you to tune in and feel out and acknowledge what emotion you are feeling right in this moment.

Are you feeling angry?

Anxious?

Are you feeling overwhelmed?

Sad?

Defeated?

Tune in and name the emotion that you are feeling.

Good.

Now that you have identified and named the feeling,

I'd love for you to connect to the signature of this feeling.

Actually,

From now on we are not even going to call it a feeling anymore.

Because we are going to work with the energetic signature of this feeling,

Which is a sensation that this feeling creates in your body.

Now gently start scanning your body and observe the sensations even if it's the tiniest of sensation anywhere in your body.

Continue breathing calmly in and out.

Keep your breathing steady.

Tune in and start noticing where do you feel the sensation of this particular feeling most intensely.

Where is that part of the body where this sensation resides?

Could it be living in your head?

Your chest?

Your tummy?

Is this sensation focused and most intense in your arms?

Maybe your legs?

Take a moment to find where this sensation is the strongest.

See if you can place it.

Now bring your focus and attention to that part of your body where you feel this sensation.

Breathe in and on your next out-breath breathe into that part of your body and send the feeling-sensation a message that you are completely present with it and you approve it being there.

From now on,

Now that you've placed it,

You want to be breathing into that part of your body where the sensation resides.

Gently breathe into it,

Observe it and offer it unconditional acceptance.

Allow it to be,

Allow it to stay,

Just calmly lovingly breathe into this part of your body where you feel the sensation.

If thoughts start coming in,

Thank them and guide your attention back to the sensation in the part of the body that you are focusing on.

This is not a thinking practice.

You don't have to understand the sensation.

All you need to do is observe it,

Feel it out,

Be one with it and accept it.

Continue breathing into it,

Continue to stay present with it.

If some visuals or visions come,

Treat them the same way you treat the thoughts.

Thank them and get back to observing and breathing into the sensation.

By imagining the breath flowing in and out of this area,

You actually support yourself to remain present with the sensation without trying to change it.

Don't try to judge it,

Don't wish for it to be different,

Simply sit in unconditional acceptance of whatever is felt within you.

As you connect with it,

Notice if you can describe this sensation to yourself,

Either mentally or out loud,

Whatever feels comfortable.

Does this sensation have a color?

Can you see if it has a shape?

Is it shifting or is it static?

Does it feel like a gas or is it more solid?

That's right.

Continue observing and breathing into it,

Staying present and unconditionally accepting it.

As you observe it,

Shift and move.

You may notice that as you observe the sensation,

It begins to change.

If this happens,

Notice how the sensation is changing and what it is changing into.

Maybe the sensation went from being static to moving.

Maybe it started to change color.

Maybe it started migrating to a different part of your body.

Follow it and breathe into it.

Maybe initially you felt anger,

What might have felt like hot coals burning in your chest.

Then maybe the sensation shifted into a tinge of sadness,

Which might have felt like black gas around your heart area.

Whatever it is for you,

Your experience is sacred.

Don't question it,

You don't need to understand it,

You just need to feel it,

Breathe into it and connect with it.

Focus on your sensation and continue to notice if feelings that are associated with any colors,

Images or textures are changing.

If thoughts come up,

Just notice them and let them be there.

Gently come back to the sensation in your body.

It's safe for you to feel these sensations.

If it feels helpful to stay focused on this process,

You can mentally repeat,

I'm completely here with you now,

I'm safe.

It's safe to be present in my body right now.

Remain attentive,

Curious,

Open and focused on how you feel until you start experiencing a shift and some relief.

If at any point you feel like you'd like to stay longer with the sensation,

Pause the audio and stay with it.

Once you start feeling this shift and relief,

Expand on that feeling of relief.

Notice what it feels like for you to experience relief in your body.

To experience this new safety and calmness in your body.

This spaciousness in your body.

Breathe into the relief,

Savor the moment.

The goal of this practice is to stay with that sensation for as long as it wants you to,

Until it starts dissipating,

Disappearing,

Evaporating.

If you're feeling the relief and you feel like the sensation has left your body,

Get back to a gentle body scan.

If you feel like you'd like to stay longer with the sensation,

It has not completely evaporated,

Pause the audio and stay with that sensation until it does so.

Now get back to gently scanning your body.

Double check if you can't feel the sensations in any part of your body anymore.

Take another clearing breath.

When you feel ready,

Slowly open up your eyes and thank yourself for being with your emotions and therefore being fully with yourself.

Come back to this recording whenever you feel like you need to honor and release your feelings.

Reviews

Thank you 🙏
I found this an illuminating experience. ❤️🕊️

Very helpful guidance! Thank you.🙏🏻

Very helpful to practice unconditional acceptance and patience with longtime stuck feelings 🤗

Thanks for this. I was feeling positive emotions so it was nice to fully experience & honour them whilst developing a practice for releasing more difficult emotions in the future. Perfect! 💫

Nice and relaxing while I was driving in traffic nice to 🧘 Breathe nice calm voice thank you

This was a wonderful meditation that helped me to go very deep and breathe into my anxiety. I could feel it start to dissipate after a while and I definitely feel lighter and clear. Thank you so much for this wonderful meditation!

Thank you for the practice, Vilma! It helped me find release in the body and acknowledge my emotions. I will definitely come back to it.

Very helpful! It's easy to forget to turn attention to sensations associated with feelings. Thank you for this reminder!

This truly helped me release the anxiety I was feeling in my chest. Thank you so much.

Exactly what I was looking for, I got some insights through this process. Thank you

That was very cathartic and enjoyable. Thank you for your time and practice.

Thank you so much! This meditation was transformative for me. I’m very thankful for you and the guide tou given

It is wonderful tu have a noticeable change at the end of a meditation.

This is the most helpful healing practice I’ve done on IT. It’s very gentle, safe and effective. I was feeling sadness and I was able to be with it and hold space for it with compassion and love. It felt like a wave of emotion, stronger at first than it subsided and passed. I really liked noticing the space and the gentle breathing into the sensation. Thank you so much for creating this. I’ve been doing somatic experiencing and this is the process we use. I’m grateful to have a recording I can use to check in regularly to feel and observe whatever arises in the present moment with compassion and loving awareness.

Amazing. I turn to it every time I need a recharge of my body and mind.

I found this really helpful in allowing physical sensations of stress and tension to be here without resistance. This in turn softened and released this tension.

Thant you ❤️