This meditation is focused on finding greater emotional balance and harmony.
It will guide you to recognise yourself as the observer of your emotions,
Allowing you to create greater space between your true self and the experience of your thoughts and emotional reactions.
Find a comfortable place,
Either laying down or sitting upright with your back straight.
Try and make sure you will not be disturbed for the following meditation so you can rest and relax fully.
Close your eyes and take three deep breaths in through your nose and out through your mouth,
Making your exhale slightly longer.
Now bring your attention to your physical body and take notice of any sensations that might be present throughout the whole of your body.
Start with your toes,
Scan all the way up to the crown of your head,
Recognise and allow any sensations to be there.
As you do this,
Notice if any thoughts arise,
Other thoughts of resistance,
Acceptance or craving.
Try to neither resist nor cling to these thoughts and avoid attaching to any stories that might be forming in your mind.
Allow the thoughts and sensations to come and go like passing clouds while constantly anchoring your attention back to your breath in the present moment.
As you allow the sensations and thoughts to rest as they are,
Be conscious of any emotions that have arisen in this process.
When you notice the presence of your various emotions,
I'd like you to observe which emotion is calling for your attention.
Bring your awareness to this specific emotion.
Can you label it?
Once you have labelled it,
Notice how you are an observer of it.
Recognise where the emotion rests in your physical body.
Does it have a shape?
A size?
A colour?
What stories does this emotion create about your life,
Who you are and what you are experiencing?
Do any more physical sensations arise?
Bring to mind only what is comfortable in this moment and with your breath acknowledge the rise and fall of your emotions,
Which will come and go like a flowing river.
Connect with the awareness that your emotions and feelings are never permanent.
Tell yourself,
I am aware of emotions arising in me.
Now take a few minutes to recognise how this feels,
Knowing that you are not your emotions,
But your feelings.
Set a yup.
As you surrender to all that arises from a place of compassion and love,
Be aware that your emotions are there for a reason and ask them,
Why are you here?
What would you like me to be aware of?
Every emotion has a hidden intention of supporting you,
Whether for protection,
Healing and safety.
A true self only wants to find happiness,
Peace and fulfillment.
Connect with that place in yourself that accepts all that arises in and passes through your awareness.
Use your inhalation and exhalation to recognize the coming and going and constant flow of your experiences.
The true self observes the passing thoughts and emotions from a place of complete acceptance and peace.
To bring this guided meditation to a close,
Take three more deep breaths in through your nose and out through your mouth.
As you do this,
Notice what is different.
Send love and gratitude to yourself,
Thanking yourself for taking the time and space today to complete this guided meditation.
