Welcome.
My name is Natalie.
And I am so happy you are joining today.
Summer often slows external life.
And this can actually create space for unprocessed emotions to surface.
This meditation will help you stop resisting what arises.
It will help you soften your nervous system and help you reconnect to inner timing.
Instead of emotional overwhelm.
So let's find a comfortable position.
Whether you want to sit down,
Lie down.
Just make sure you are as comfortable as possible.
And that you will not be disturbed.
Allow your body to arrive here.
Without needing to change anything.
This is a space where nothing needs to be fixed.
If emotions are present today.
Or if things feel a little bit more intense than usual.
Know that you are welcome.
Exactly as you are.
You are welcome.
Exactly as you are.
And let's begin by simply noticing our breaths.
No need to deepen it.
No need to control it.
Just observe.
As you're inhaling.
And exhaling.
Feel the air going up your nostrils.
And feel the air as it's going down your nostrils And if it feels supportive to you right now,
Gently lengthen your exhale.
Make your exhale maybe one count longer than your inhale.
Only if this feels right.
To not confuse yourself.
And in your own time,
Let your body understand this.
There is no urgency here.
You are safe enough to slow down.
Summer often brings a strange contrast.
On the outside.
Life can feel slower,
Lighter.
More open.
And yet internally.
Emotions that were stored.
Ignored.
Or postponed.
Can begin to rise.
Know that there is nothing wrong with this.
You are not going backwards.
You are simply becoming aware.
And instead of holding back what you feel.
Or pushing it away.
See if you can allow it to move through you.
Like weather passing through the sky.
The sky does not resist the storm.
And yet it remains unchanged beneath.
You are that sky.
If emotions are here.
Where there is sadness.
Restlessness.
Tenderness.
Overwhelmed.
Try not to label them as problems.
Let them be sensations.
Energy in motion.
Emotion.
And I want to remind you that emotions are only 90 seconds in our body.
90 seconds.
Everything that you feel for longer than 90 seconds.
Is due to what we make of it.
So let's try to sit with whatever emotion you are feeling right now.
And gently count to 90.
One.
Three.
Aww.
Six.
Hey.
Bye.
10.
11.
13.
16.
17 18 19 Twenty.
Carry on until you reach 90.
And slowly let go of the counting.
It doesn't matter if you had to start over.
Just remember this.
This is a very quick fix if you feel that your emotions are causing you to feel overwhelmed.
And also remind yourself.
You can feel this.
You can allow your emotions.
Without becoming them.
And now bring your attention back to your breath.
Not to change what you feel but to anchor yourself beneath it.
And imagine your awareness moving deeper than the emotion.
Into something steady.
Quiet.
And changing within you.
Like a space inside you that is not touched by intensity.
A place of inner stillness.
No matter what arises,
You can return here.
Again and again.
Returning to this quiet presence within you.
There is no need to rush your healing.
There is no need to resolve everything today.
Your timing is not behind.
It is not wrong.
It is yours.
Just as nature does not force a flower to bloom faster.
You are allowed your own rhythm.
And even now,
Without efforts.
Trust that something within you.
Is already reorganizing.
Already softening.
Already finding its way.
And now take one final deep breath in.
And slowly exhale.
And as you move forward from this moment.
Carry this remembering with you.
I can allow my emotions to move through me.
I can return to inner peace.
And I can trust my own timing.
And when you are ready,
Gently open your eyes.
Until the next time.
Namaste.
