So I have been kind of sad recently,
But like many of us,
I never really learned how to be sad or how to deal with difficult emotions,
Which are going to come up because,
You know,
We're all human.
So let's get through this together.
Sit comfortably,
Maybe with a long spine,
Chin tucked just a little bit so that the back of your neck is long.
And now try connecting with the feeling of the breath moving in and out of your body.
Not forcing the breath,
But just seeing if you can deepen it a little bit and notice how your body responds to that.
So the first part of this is noticing that you are sad.
Now maybe you have already done that because you are here.
So good job.
So first we identify the sadness.
Next,
Be sad.
Actually just be sad.
Don't try to shove it down or numb it out.
Only be with that feeling of sadness without apology,
Without judgment.
See if you can identify where you feel the sadness in your body.
Is it in your throat,
Your belly,
Chest,
Back,
Wherever it is.
See if you can imagine sending some light there,
A bright warm light just landing in that place where you feel sad.
Continuing to take those long,
Slow,
Deep breaths in and out through the nose.
And remembering that this feeling of sadness will not last forever.
Nothing lasts forever.
You might be sad for a while,
But then you'll feel something else.
That is what it is to be human.
You don't have to cling to the sadness like it's part of your identity,
But you don't need to shove it away either.
You can hold it gently with compassion.
Not beating yourself up because you feel sad,
But instead speaking to yourself as if you were a dear friend who is going through a hard time.
What would you most want someone else to say to you right now?
Noticing if any tension has crept into the body.
See if you can sit up a little taller,
Dropping those shoulders away from the ears,
Relaxing through the palms of the hands.
Emotions have a beginning,
A middle,
And an end.
We are learning how to ride the wave of emotions with observation and not with judgment.
So if you can fully be with the sadness while it's here,
It can dissipate.
The only way out is through because there is nothing wrong with sadness.
It is a feeling.
It's like joy or gratitude.
There's also disappointment and loneliness.
That is what it is to be human.
They are all going to happen,
And you are strong enough to handle all of them.
Anytime the mind wanders away,
It's not a problem.
Bring it back to the breath.
Bring it back to sensation in the body.
Bring it back to this moment right here.
This too shall pass.
You'll get through this.
We'll get through this.
In the final few moments of our meditation,
See if there is any tension still in the body.
See if you can release that just a little bit more.
Taking a deep breath in through the nose.
Open the mouth,
Sigh it out,
Let it go.
Getting those eyes gently open if they were closed made me taking a bit of a stretch.
Great job.
Thank you so much for meditating with me.
I'll see you next time.
