Thank you for joining me again.
This is the third in the series called Your Meditation Journey and this meditation is about calming emotions.
This is one of the most challenging pieces of our lives to learn to first regulate our emotions and then become an observer of those emotional states to take a look at the habits that we have of emotional responses and begin to take on the empowerment of calming emotions and seeing them as wonderful experiences but not something that we would want to run our lives when they are out of control.
So this meditation will be about calming down emotions.
So become comfortable in your most favorite spot,
Your most favorite position for meditation and as you do that take a nice easy breath and begin relaxing your body.
If you recall back to our first meditation on physical relaxation in this series we want to focus on having this warm wave of relaxation start at the top of our heads and move all the way down our bodies to the soles of our feet.
So take another easy breath and imagine that warm wave of relaxation beginning at the top of your head and imagine it slowly moving down and as it moves down across your scalp feel your scalp relaxing and then allow this warm wave of relaxation to move all the way down your body just like in the first physical relaxation meditation practice.
So feel it move all the way down across your neck,
Shoulders,
Your chest and torso,
Past your hips and your pelvic region,
Your thighs,
Your knees,
Your calf muscles,
Your shins,
Your ankles,
All the way out the tops of your feet,
Out to your toes and then down to the soles of your feet.
And feel that relaxation as a warm wave that now rolls all the way down your body from the top to the bottom and then all the way back up again and relaxing all the muscles and joints,
The ligaments and tendons and the organs inside your body,
The muscles around your eyes,
Your jaw muscles,
Your throat,
Every part of your body now encompassed in this warm wave of relaxation.
And then just become aware of any tensions that might exist within your body and focus your attention there for just a moment and allow that warm wave to come into that spot in your body.
You can even put your hand over that spot if that works and allow this relaxation to move into that spot and to take that spot out of a place of tension,
A feeling of tension and into a state of relaxation.
Scan your body in any places that you find with this sort of tension.
Focus on that spot for just a moment.
Feel the warm wave of relaxation enter into that spot.
Feel the relaxation and then let it go.
And we turn our attention now to your emotions.
One way to think about emotions is that they are reactions to experiences.
That if someone hurts you,
You're going to feel angry or sad about that.
Or if someone leaves in a relationship,
You'll feel sad and grieve that loss.
Someone passes away that is dear to you,
You'll feel sad.
All of us do.
But it's when emotions become overwhelming and they become patterns rather than simple responses to life's experiences.
That's when they become difficult.
And we want to begin to master these moments.
I'd like you to simply visualize a stream in a forest and you walking up to that stream and feeling whatever emotional states are flowing through you at this moment.
And bring those emotions with you to the stream.
Sit down next to the stream,
This beautiful place in nature.
And feel the peace of this wonderful stream flowing through this forest.
It's green all around you,
Sounds of birds.
And you can hear the babble of this stream,
The tinkling of the water through the stones over little waterfalls.
And just sit down next to the stream and allow your emotions to flow into the stream.
Allow your emotions,
No matter what they are,
Anger,
Sadness,
Loneliness,
Fear,
Happiness,
No matter what they are,
Allow these emotions to flow through you and into the stream.
And as you do this,
Feel the emotions moving out of you so that you can almost see them in this beautiful stream in the forest.
And feel the sense of calming that comes over you from this beautiful place in nature,
From this wonderful stream in the forest,
From letting go of these emotions that are flowing through you and let them flow into this stream.
And then allow them to move downstream so that you become calmer,
At ease,
Relaxed internally within your own mind and your own emotional state.
Feel whatever emotions you have calming as you watch them enter and move down the stream.
And allow this beautiful scene to calm you even further to another level,
So that your emotions are incredibly calm.
And inside,
You can feel your own personal response as serenity and calmness.
Take your emotional state sitting next to this stream and take it one more level to relax these emotions and calm them one more degree.
And allow this calmness to be your state in this meditation.
For just one more moment,
Feel the serenity.
Feel the responsiveness rather than reacting.
And feel yourself empowered in relation to these emotions.
That you are the person in charge.
You can feel them.
You can experience them.
And you can regulate them,
Holding them in their proper place that works for you.
Whenever you wish to calm down,
All you have to do is to relax your body and come to this place in your imagination,
To this stream in the forest,
To this beautiful scene in nature.
Imagine yourself sitting down and allow those emotions to flow into the stream and downstream until they disappear.
And you become calmer and calmer.
The more you practice,
The better you'll get at calming your emotions and being able to respond rather than being forced to react by these old emotional patterns.
Hold this serenity for one more moment and then let it go.
Thank you again for joining me today.
It's very important that you practice this type of meditation if emotions sometimes get the better of you.
So you have my unlimited support to become a master over these emotions.
I wish you well.
Namaste.
