Sitting with emotions meditation.
We can all experience difficult emotions or emotional discomfort especially in these really challenging times.
The thought of sitting with uncomfortable emotions can feel very overwhelming and we can often want to push these emotions down or to get rid of them as it feels too much to tolerate them.
However the more we fear and try to avoid any form of emotional discomfort generally the worse the distress gets.
Learning to sit with your emotions can be a really positive resource.
Being able to recognize the emotional sensation you are experiencing and being able to sit with it even for a minute can assist you to better tolerate these sensations and feelings.
Thus the more able to tolerate the emotional discomfort the more it reduces our stress and assists in building resilience.
So let us begin.
Take a seated or lying down position.
Let your eyes close gently or if you prefer them to be open just hold a softer gaze focusing on an object.
At the end of the meditation a bell will sound to close this mindfulness practice and we're going to start with three deep breaths.
Breathing in and gently exhaling.
Breathing in and a long slow exhale out.
And last breath in and gently exhaling out.
And now allow your breath to resume its natural rhythm and pace and as your breathing settles sense your body slowly beginning to relax.
Your muscles starting to ease and the stress of the day starting to melt away.
Now gently guide your attention to any uncomfortable sensations that you may be feeling within your body.
There may be more than one area of discomfort just focus on the area that is the most intense in sensation.
Now I invite you to take a breath and as you breathe in to visualize the breath flowing down and around the sensation.
Allowing the breath to flow through the sensation and as it gently flows around the breath in flows out.
Breathing in,
Following the breath around and through the sensation and following the breath as you exhale.
And thoughts may rise and they may want to distract you.
Whatever the thought,
Just acknowledge it's just a thought and allow it to pass by.
Bringing your attention back to the breath,
Back to the sensation.
And if we could explore this sensation,
Does it feel cool or hot?
Does it have a colour?
Does it feel heavy or light?
We're just exploring it.
We're just getting to know it and allowing the breath to continue to flow around and through the sensation and knowing that the breath is holding sensation.
Holding it ever so gently,
Almost cradling the sensation.
And breathing in,
Allowing the breath to flow around and through the sensation and then following the breath out.
And if any other emotions arise,
Just remind yourself that it's okay to have this feeling.
You don't have to struggle or find or get caught up with it.
You are just observing and experiencing what is going on for you right now in this present moment.
The idea is to make space for this emotion.
We're just allowing it to be there.
Nothing more,
Nothing less.
And bringing your attention back to the breath,
The breath flowing around and through the sensation and the breath flowing out.
And thoughts may arise,
They may keep wanting to distract you again and again.
Whatever the thought is,
Just acknowledge it and allow it to pass by.
Bringing your attention back to the breath,
Back to the sensation.
And be aware of the sensation in your body that it may feel different or it may feel the same.
There is no wrong or right here.
The importance is that you are being aware,
That your awareness is growing and developing and that you are holding space.
And as you continue your breath,
Holding the sensation,
Making space for it.
This creates a centering within you in this present moment.
And I thank you for taking this time out for yourself,
To honour yourself and to provide your own healing and growth with this meditation today.
And to slowly start to come back into the room,
To feel the chair or floor beneath you,
Becoming aware of the sounds around you and to wiggle your fingers and toes and to slowly come back into the room.
Namaste.
