Hi,
Frankie here.
My soul welcomes your soul to this meditation.
This is a felt sense meditation,
Giving you space to feel what needs to be felt.
It's a journey inward to meet yourself fully,
Moment by moment,
Breath by breath.
This is a place where emotions are welcome,
Where that which may have gone unnoticed or unfelt finally has a soft place to land.
In this meditation we honour the body as a living map of our emotions,
Holding our stories,
Our longings,
Our fears,
Our love.
When given the space,
The breath and the compassionate presence,
The body knows how to process it all.
So find a position that allows you both stillness and fluidity,
Whether lying down or sitting upright or gently swaying with the rhythm of your breath.
If your body wants to move at any time,
Just trust your body's wisdom.
Let your eyes close softly if that feels right for you.
Begin by bringing one hand to your heart and the other to your lower belly or pelvic bowl.
Feel the warmth of your touch.
Imagine your hands as healing instruments,
Like the gentle knowing touch of a wise elder attuned to the currents beneath the surface.
Your hands feeling your body breathe.
Don't force it,
Simply notice the breath as it's moving in and out of your body.
Feeling in your hands the rising and the falling,
The inhaling and the exhaling.
Breath is movement and emotion is movement.
Now let your breath begin to invite subtle motion.
In your chest,
In your belly,
Even the micro movements of your face,
Throat and hands.
Let the breath drop lower down into the hips.
Feel in to the feet,
In to the ground.
Feel the gravity,
How it holds you,
How the earth receives your weight.
Say to yourself,
I am safe here.
This is a sanctuary for everything within you to be felt without needing to analyze,
Fix or push away anything.
In this space there are no wrong emotions,
Only signals,
Only energy moving within.
Let your awareness move inwards and ask gently,
Is there an emotion,
A sensation wanting to be acknowledged right now?
You don't have to search,
Just listen and feel.
Perhaps it's a subtle tightness,
A wave of warmth,
A heaviness in the chest,
Maybe a spark of joy.
A sense of pressure in your throat,
Or a quiet fog of nothingness.
Feeling in to your body,
Whatever shows up,
Simply welcome it with curiosity,
With breath.
Allow yourself to stay with the felt sense.
The raw sensation before the mind labels it.
Is it sharp?
Is it expansive?
Constricted?
Floating?
Or heavy?
Notice,
Does it have a color?
A texture?
Or a sound?
Breathe in to whatever sensation or sensations arise.
Let it expand.
Now if an image or a story arises,
Acknowledge it.
And then just return to the sensation itself.
Let go of any narrative.
Let yourself simply feel.
As you feel,
You may ask the emotion or felt sensation.
What do you want me to know?
Just listen.
Is there something you need right now?
Be there for it.
Now gently invite the opposite of what you've been feeling.
If there was heaviness,
Invite now lightness.
If there was fear,
Invite safety.
If there was tension,
Invite relaxation.
If there was sorrow,
Invite joy.
And again,
Feel in to the pure sensation of this emotional energy.
Not the story,
Just the felt sense.
Where do you feel it in your body?
Does your breath change?
Do you soften or lift?
Let this feeling too be held in breath.
Held in compassion.
Now begin to alternate between the two.
The first original emotion.
And then its opposite.
Between the contraction and expansion.
Between the shadow and the light.
Back and forth.
Until eventually you might begin to feel both at the same time.
Let your body hold the complexity.
This is the paradox of emotional truth.
That sadness can only hold joy.
That tension can only hold peace.
That grief can live alongside love.
Now release the need to hold anything.
Just notice.
Is there a place in your body that feels like it is holding on?
Holding on to something old.
A pattern.
A defense.
A bracing.
Notice the sensation of holding.
And now invite the felt sense of being held.
Perhaps by the breath.
By the earth.
By your own wise presence.
Let yourself shift at your own pace.
Between holding on and being held.
And now feel both.
Holding and being held.
Tension and surrender.
Exhale into that wholeness.
Let everything belong.
Let yourself be more you than ever.
Bring in an understanding of this deeper layer of awareness.
Like the sky holding the weather.
Beyond all waves of emotion.
There is still an ocean floor.
The steady witness.
The eternal loving awareness.
That never leaves.
Rest in this spaciousness now.
You are safe here.
You are whole here.
And your emotions,
All of them,
Are not you.
They move through you.
And they carry wisdom for you.
Stay here for a while.
Breathing.
Feeling.
And resting.
As you gently return.
Know that you have just given yourself a profound gift.
The space to feel.
To listen and to be with yourself.
In a deeply honest way.
Emotions are not meant to be conquered or fixed.
But felt and honoured.
As part of your aliveness.
Each time you return to this practice.
You strengthen your capacity to hold your inner world with compassion.
And curiosity.
So come back to this meditation whenever you need.
Again and again.
And let it be a safe,
Sacred space.
Where all parts of you are welcome.
You have come home to yourself.
Blessings dear soul.
Namaste.
