Hi and welcome to the meditation on emotional pain.
The goal of this meditation is to help you dissolve emotional pain and the fear of suffering.
Start by sitting symmetrically and upright,
But without it being uncomfortable.
Close your eyes to start the journey within,
And close your mouth so that you're only breathing through your nose.
The nostrils filter the incoming air better than the mouth,
And also allow your breathing to be slower and thus more serene.
Become entirely still.
The only thing moving inside you is the air coming in and out of your nostrils.
Observe your breathing.
It's happening naturally and automatically,
Without you having to do anything.
As if you were observing something you had no control over.
Observe your current mood as if you were inspecting your emotions from the outside looking in,
As if these emotions were separate from your being.
And notice how the air coming in is colder than the air coming out of your nostrils.
If at any point during this meditation you're bothered by incoming thoughts,
It's perfectly normal and it's part of the practice.
When you notice these thoughts,
Simply bring your attention back to the physical sensation of the cold air coming in and the warm air coming out.
That is to say the present moment.
Without forcing anything,
Try to slow down your breathing so that it becomes a very thin stream of air,
Bringing calm and comfort to your inner body as it comes in on the inhale and out on the exhale.
As if this stream of air were a magical substance,
Bringing you joy with every inhale while still breathing slowly.
Imagine that you receive this air that enters your nostrils as if you had been deprived of air,
As if you were plagued by thirst and were finally given a drink of water.
And progressively,
This stream of air is becoming thinner and thinner.
You're breathing slower and slower.
Bring to mind an actual or potential source of emotional pain in your life.
Maybe it's a breakup,
The loss of a loved one,
Or something else.
Now picture this pain as a cloud appearing before you.
Visualize this cloud,
Its color,
Its texture.
Now look at this cloud of pain and inside you call that pain.
Tell her to come to you.
In your head just say,
Come to me pain,
Come to me pain,
Come to me pain.
Feel the pain in your whole body so that you become one with this cloud of pain.
Perhaps you feel it more in the solar plexus or in the stomach or in the throat.
Notice if this pain has a particular texture.
Observe it without resisting it,
As if you were looking at a foreign body inside you.
Maybe this pain is causing you anger.
Feel this anger in your body.
Or maybe this pain is causing you guilt.
Feel this guilt in your body.
Feel in your body the sadness this pain causes in you.
Now picture the cloud of pain passing through you and leaving your body.
Visualize the cloud spitting you out after it passes you through.
And in your head just say,
Pain sets me free,
Pain sets me free,
Pain sets me free.
Finally imagine that after the cloud has left your body,
You get propelled towards a giant source of pure light,
Like a great ray of sunshine in your eyes that wakes you up in the morning.
Feel the purity and beauty of this light inside your body.
Visualize this light inside your body,
Pure,
Strong,
Dazzling.
Before we end this meditation,
Once again look at your current mood,
As if you were inspecting your emotions from the outside,
Looking in.
And when you're ready,
You can slowly come out of this meditation and start noticing everything around you happening in the present moment,
Such as the surrounding sounds,
The weight of your clothing on your body,
And of course all the colors around you.
I hope this meditation was helpful.
Take good care of yourself and I'll see you soon.
