Hi,
This is Frankie,
And welcome to the Focus and Feel meditation.
Get in your comfortable seated position,
And let's start the meditation.
Let's just take some nice deep breaths together.
With these breaths,
We'll be breathing in for a count of three,
Then out for a count of five,
Then holding for three,
And we'll do three rounds of breath like this.
Let your breath out,
And now breathe in,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Hold,
Two,
Three,
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Hold,
Two,
Three,
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Hold,
Two,
Three,
And let your breath now out,
And now just taking nice,
Slow,
Gentle breaths,
And dropping into yourself,
Dropping into your body.
In this state,
Just feel into your body,
Feel into any sensations in your body,
And during this meditation,
I'm going to give you topics,
And I will ask you to feel into aspects of this topic,
And I'll give you time to think and feel into your body with each topic.
First,
Let's feel into sadness.
What does sadness feel like to you in your body?
And what does it feel like for you when you see somebody else that's sad?
Now,
Feel into happiness.
What does it feel like for you to feel happy?
And what do you notice in others when you see them happy,
And how does that make you feel?
Setting goals.
How does it feel when you're setting goals?
And how does it feel when you achieve the goals that you've set?
And how does it feel in your body if you don't achieve the goals that you've set?
Love.
What does it feel like to you to love something or someone?
And what does it feel like for you to receive love from someone?
Envy.
What does it feel like in your body to be envious of somebody else?
Excitement.
How does excitement feel in your body?
And how does it make you feel when you see somebody else that's excited?
Pride.
Feel into your relationship with pride.
Awe and wonder.
How does it feel in your body when you're struck with awe and wonder?
Dislike.
What does it feel in your body to dislike something or someone?
And how does it feel to you in your body if someone projects dislike at you?
Shame.
How does shame feel in your body?
Boredom.
And how does that feel in your body if you are bored?
Loneliness.
How does it feel in your body if you see somebody that's lonely and that needs love?
What does it feel like to be angry with yourself?
Tension.
How does tension feel in your body?
Releasing tension.
How does that feel in your body?
Guilt.
What does guilt feel like in your body?
Fear.
What does fear feel like in your body?
Compassion for yourself and compassion for others.
What does that feel like in your body?
Rejection.
What does being rejected feel like in your body?
Being in nature,
In the bush,
Hiking.
How does that feel in your body?
Standing in front of a beautiful waterfall.
How does that feel in your body?
Hiking through nature.
How does that feel in your body?
Watching a beautiful sunrise or a sunset.
How does that feel to you?
What does that feel like in your body?
Annoyance.
How does it feel in your body when you're annoyed at somebody or something?
As a human living on planet Earth,
You get to feel so many things.
And all these feelings are different in our body.
So just now,
Give some gratitude for your life on this planet.
Give some gratitude to all the feelings that you have.
State in your mind or aloud five things that you're grateful for.
Embrace all your feelings.
Embrace all of you.
And love all these parts and all these feelings.
I invite you to just give yourself a hug.
And give yourself the feeling of love that only you can give yourself.
And as you're hugging yourself,
Really feel into the love that you have for yourself.
And that you've always got for yourself.
And let yourself know that you are always there for you.
You love yourself so you can love others.
And now I'm going to leave you and let you feel and breathe into your feelings for a couple more minutes and then you'll hear a gong.
