In this meditation you pick a challenging emotion or remember a situation you would like to understand better and deal with.
A memory,
A fear,
A craving,
An emotion.
Maybe a person comes to your mind or words.
Choose your experience you want to deal with.
If you do this meditation for the first time,
Don't pick the most difficult emotion.
We will go deeper into your experience and play with it.
There is no right or wrong way to do this meditation.
Use your imagination,
Stay brave,
Cultivate stillness and presence.
Sit in a comfortable posture with straight back.
Let your shoulders melt down.
Feel your body breathing.
Allow yourself to relax with each out-breath.
And close your eyes.
Take a deep breath in and let it out.
Again a breath in with your belly.
And fully out.
One more time.
In.
And out.
Let your body take care of your breathing naturally.
We start with grounding,
With experiencing your being.
I am.
What is it like exactly?
Where do you feel it?
Air filling your lungs and belly.
I am.
Become aware of your being.
You don't need to go anywhere to be.
You don't need to do anything to be.
It is your natural state.
I am.
Relax into your being.
Your home.
Bring the emotion or situation to your mind.
Define it.
Name it.
Concentrate on it.
Call it to you.
Make it alive.
Real.
Make it grow.
Feel it around you.
In you.
Leave it again.
If it gets difficult,
Don't avoid it.
Say to yourself,
It's okay.
I can be with it.
It's already here.
In me.
Breathe out challenging painful experience.
Accept your experience with your in-breath.
Stay with it.
Become curious about your state.
Feel ready to explore,
To understand the nature of your emotions.
Ask yourself,
Where in your body is this experience?
In your head,
Chest,
Neck,
Arms,
Shoulders,
Belly,
Back,
Legs.
Find where in your body you feel your emotions.
Breathe into that place.
How does it feel in your body?
Is it cold,
Hot,
Sharp,
Itching,
Tingling,
Vibrating?
What is the physical sensation?
What is its texture?
Is it smooth,
Rough?
Does it have a color?
Is it dense or transparent?
Does it have a sound?
Maybe a smell?
Any ideas coming up?
Listen to your intuition.
What is the size of your feeling?
Could you hold it in your hand or is it much bigger?
Can you feel its form?
Is there anything hiding behind it?
Look deeper.
Can you sense anything?
A memory related to your feeling?
Maybe you can find the roots of your experience.
Bring it all together,
Everything you learned today about your feeling.
Sit with it for a moment.
It is here in front of you.
It's your teacher.
It's here for you to grow,
To understand yourself better.
See if you can feel grateful for your experience.
It might be necessary to go through harsh experiences.
But you don't have to carry it with you.
Get ready to free yourself from it.
Release it to earth.
Imagine everything you don't need anymore falling off you to the ground.
Earth absorbs all your negative experience,
Transforms it,
Neutralizes it.
She has this power.
How does it feel to be free now?
Do you feel lighter?
Notice how easy it is to breathe now.
Take a deep breath and let it all out.
It is new you,
Relieved,
Free.
Feel it in your body.
Become aware of your feet on the ground,
Your arms,
Your face,
Room around you.
When you're ready,
Open your eyes.
