Hello,
Welcome to the emotional processing meditation.
I'm your guide,
Erin Colleen Garrity.
Take a comfortable seat.
Notice how your body feels.
Your feet might be on the floor.
Allow your spine to be long.
Relax around your eyes,
Your jaw,
Your eyebrows.
Allow your shoulders to melt down.
Start noticing your breath.
Resist the urge to change it and just notice.
Allow your pelvis and sit bones to become heavy.
Allow your neck to grow long.
Start imagining energy moving in through your third eye,
Down into your body.
Become aware of your index fingers.
Notice how they start to tingle when you direct your energy.
Start sending your energy down now into the middle fingers.
Notice how they come alive.
Your energy starts to go down further into the ring finger.
You're still breathing,
Rounding,
Connecting.
And then the energy goes into your pinky fingers and into your thumbs.
Notice how in this moment,
Both of your hands have come to life.
The body is always present.
It's the mind that pulls us away into the future or the past.
Notice your presence.
Feel the energy in your body.
Start sending the energy down into your big toes,
A stream of healing energy.
Notice how they wake up.
Send the energy now into the second toes,
Softening the outer edges of your jaw,
Of your shoulders.
Sending the energy now into your third toes.
Keep breathing and send the energy now into the fourth toes.
And then into your fifth toes.
Notice how now the entire foot has come awake.
You can feel your hands.
You can feel your feet.
And you're very aware that you can direct the energy in your body.
Keep breathing,
Staying with that presence,
Allowing the energy to flow through you.
Notice how nice it feels not have to make a decision when you don't have to be the leader.
When you can just surrender and allow your presence to unfold.
I want you to draw awareness now into your right side ribs,
Right around the liver.
Keep breathing.
Imagine the shape.
With your awareness in that area,
I want you to remember a time when you felt anger or frustration.
Keep breathing.
Stay in the seat of the witness.
You don't have to react.
Notice what memories bubble up when we hold space to do so.
What age were you?
What were the circumstances?
And imagine witnessing,
Seeing the whole scene like you're standing in the room,
Watching yourself,
A younger version,
Perhaps a child.
When you were angry,
You were frustrated.
Watch that child or that young adult.
And notice how perhaps they don't know how to handle these emotions.
Keep breathing with all the wisdom,
With all the nurturing that you have as an adult.
See if you can cultivate compassion,
Love,
Sympathy for this young child.
You can imagine getting close to this child,
Putting a hand on the upper back.
Let him or her know,
I am here.
It's okay.
They didn't know.
You're not alone.
Allow permission fully to experience that emotion,
Drawing back into the body.
Allow the anger and frustration,
The outer edges,
To soften and allow it to expand through the entire body like a heat wave.
Breathe into it.
Make it real for you.
Again,
You do not have to react.
Just stay present.
Emotions are only vibrations.
Take a deep breath in through your nose.
Exhale through your mouth.
Release.
Let it go.
And draw your awareness now to the kidneys.
Many of us store fear here.
You can notice if there's any particular color.
And perhaps inviting in a memory of when you felt really fearful,
Scared.
Perhaps you were a child or a young adult.
Measure the circumstances,
What you're wearing,
And allow yourself to feel that fear around the back of the ribs and the back.
Imagine that young child or young adult.
What is their body language?
Perhaps they're curled up in a ball hiding.
Perhaps their head is hung down.
Imagine you're in the same room,
Witnessing that child or young adult with compassion,
With love,
Without conditions.
With all your wisdom and all your ability to nurture,
Imagine walking over to that young child,
Holding space,
Allowing them to feel,
It's okay.
I know you feel sad.
I know you feel scared.
And it's okay.
You don't have to be alone.
I'm here.
You can imagine holding this young child,
Giving a hug,
Whatever you feel you need to fully heal.
Feel that fear in the back of the ribs.
You both feel it.
And allow that feeling to expand through your entire body.
Many times it is not the emotion that is the worst part.
It's a resistance.
Give yourself full permission to feel.
Allow that fear to expand through your entire body.
Again,
You don't have to react.
Stay in the seat of the witness.
Breathe into it.
Make it real.
Flush it out.
You feel it vibrating through your entire body.
Take a deep breath,
Inhale.
Exhale.
Let it go.
And then draw your awareness now around the stomach.
And I want you to allow space for any time you felt shame,
You felt less than you felt unworthy.
Picture yourself when you were in that space,
Whether it was yesterday or 40 years ago.
Notice that child,
That young adult.
Notice the body language,
Perhaps the head is hanging,
The shoulders droop,
The heart is covered and protected.
Many of us put armor on to protect ourselves from shame.
Witnessing this child or young adult,
Notice the compassion that comes up.
They don't know how to deal with these big feelings.
That's okay.
You can imagine walking over,
Placing a hand on the small of his or her back.
I'm letting them know I'm here.
It's okay.
You are deeply loved by me.
You are never alone.
You are completely worthy.
It's okay.
I love you.
Notice how the young child or young adult's body posture starts to change.
Allow that growth of love and acceptance to flow through you.
Allow that shame in your stomach to grow big,
To become thin.
When we allow it to expand,
We take away its power.
Allow it to expand all the way to the outer edges of your body.
Take a deep breath,
Inhale.
Exhale.
Imagine walking through that shame.
We find what's on the other side.
Joy,
Happiness.
Start cultivating a memory through your entire body of when you felt joy and happiness.
Whether you were three or it was a week ago.
Allow that vibration to expand.
Allow your body posture to change and grow.
Allow your heart to open.
Time does not have to be linear.
We can heal the wounds of our past and cultivate healing in the present.
When that joy has reached its absolute peak,
Push your index and thumb together,
Anchoring that emotion into your hands.
Whenever you need it throughout the day,
You can just press your index and thumb together again.
Imagine the surge of joy come flowing through your body.
Imagine what your life would be like if you can look out from the perspective of joy,
Love,
Compassion towards yourself and towards others.
How would your life change?
How would you act?
Keep cultivating this sense of joy.
It is yours.
You created it.
Namaste.
