Emotional "Let Go" Meditation - Beginner-Friendly

Dr. Alan Watkins asked, “If you are not in control of your emotions then who is?” Such a great question. Let’s jump in and get to know our emotional life, hold space for it, and understand that we are not our emotions. Through continual practice, we will develop an empowering EQ or Emotional Intelligence. What is possible when we take control and respond to the world from our center instead of reacting through our emotions?

Transcript

Hello, Welcome to your meditation. We're going to be working with a simple meditation to get in touch with our emotions. So get yourself ready, Create your space. If you'd like to sit down, Sit down. If you'd like to lie down, If that's what you need, Then lie down. Maybe take a moment, Press pause here and come back when you're all set. And we'll start with some breathing. This meditation has been previously recorded, The rest of this meditation, So thank you for the flexibility. The sound will be a little different. So let's find some breath, Inhaling. And gently let that go. Just keep coming back to your breath with all of the natural distractions of the mind, The emotion, Your body. Just use your breath and create distance and create awareness that that's just the feeling, That's just the thought, That's just the sensation. Come back to the centering experience of your breathing. So you're going to allow that flow of breath to drop down deeply into the belly. Slowly extending all the way to the top of the chest. Let's have that smoothie flowing. Just like in the beginning of our practice meditation just finding that center and by being with that breath and focusing on intently as we can on that breathing Just keep trying to work for that center and the process of doing so, We calm down the body and the body and it prevents some of the turbulence, The emotional turbulence. What's comforting to me is knowing we don't need to work or to be present. We don't need to work to be in our awareness because it's always there. We just need to strip away the thinking and everything else that gets in the way of us being centered and present and fully alive in this moment. Just come back to that natural quality of breath. It's okay if you need to like kind of restart or come back a thousand times. That's the practice. The sound comes in, It's part of the meditation. It's an opportunity to refocus, To be aware of the mind and its nefarious ways, Distraction and just come back. And let the sound and the thinking just drip off. Keep working. You can craft a smoother quality of breath or maybe it's gentle quality of your breath. If it's peaceful or smooth, Just take one quality and play with it. You can just be in your exhale and let that quality of your exhale inspire the following inhale. You can be in your exhale and let that quality of breath inspire the following inhale. This is what happens for emotional life. So just whatever the most prominent emotional experience you're having right now, Just get in touch with it. Just recognize. Letting go of judgment or criticism or analysis or conversation. Just recognize how you're feeling right now. Once you know what that feeling is, Just accept that it's there. So instead of fighting against it and being angry at it, Just accept. So embracing and knowing that that's just part of our experience. As you find that breath and stay more present and really truly accept that feeling. Just embrace and now we investigate where is it? Can you feel it in your, Wherever it's most, The sensation of that emotional experience, Where is it in the body? Is it in your back? Is it in your shoulders? Is it in your chest? Is it somewhere else in that? Just go sniffing out what that experience is. You're searching for it. You've already located it and let's take a few big breaths in and exhale. Just work on not identifying ourselves with it, Not attaching ourselves to it as well. Big breath in. Exhale, Let it go out. There we go. A couple more bigger, Bigger, Bigger. Release release release. Unattach, Unattach, And attach. Good. A couple more big breaths in. Exhale, Let it go. One more. Let it go. Just come back. So you can find more of that clarity and unencumbered, Unencumbering sense of your center. See if working through that brain method of identifying your emotional life, See if it's helped us to locate into the eye of the storm instead of being caught in the storm. Just be present. Take bigger breaths if you need to calm it down even more and find more of that center. Bigger breath in. More, More, More energy. More breath. Exhale out. Do it again. Inhale. Let it go. Inhale, Big breath. Hold breath, Five, Four, Three, Two, One. Exhale. Again, Inhale. Let it go. Big breath in. Big breath out. Exhale. Inhale, Big breath out. Exhale, Exhale, Out. Inhale, Exhale, Out. Hold breath, Five, Four, Three, Two, One. Exhale. Again, Inhale. Hold, Hold, Hold, Hold, Five, Four, Three, Two, One. Exhale out. One more. Big breath in. Holding again, Five, Four, Three, Two, Exhale out. Back to normal breath. Take your time. See if you can be patient. Maintain your stillness to really have the opportunity to work with more patience and stillness. Keep drawing yourself back to center. Use this mirror to engage with thought, Feeling, And sensation, Just to come back to breath instead. Keep that stillness with strong determination. Just keep showing up. Breathing in breath. Letting go and letting everything drift by that gets in the way. Watch if frustration arises, If you do catch a thought, It'll latch on. Just come back with patience and passion. Breathing anywhere with persistence and diligence. Take a deep breath in. Exhale big. There you go again. Exhale. Yeah, Yeah, Yeah. One more, One more. Awesome. Let it go out. Take a moment and thank yourself for practicing. I thank you for being here. This is Will Schneider. If you'd like to leave a donation, I'd appreciate it. Or even better, Share this with someone you love. I'm sure they can use some emotional grounding and awareness as well. Have a wonderful rest of your day. Keep practicing.