Namaste.
My name is Raman.
When we experience any painful.
Or unpleasant emotions and feelings.
Our tendency is to either suppress them or ignore them.
Many of us may have realized.
That it doesn't help much.
These feelings persist.
And all our actions emanate from a place of negativity and unpleasantness.
They also have some kind of gravitational pull.
Sometimes this fire.
Keeps killing us for a very long time.
Have you noticed when you get emotionally hurt by somebody?
You don't feel comfortable facing that person again.
Even if you suppress your heart.
Or pacify your mind with reasoning.
There is always some kind of resistance and avoidance towards this person.
Until the pain heals through expression or went out.
Aura Awareness.
Sometimes we feel strong emotions like anger,
PR.
It creates.
.
.
Anxiety.
Which are easier to spot.
And are very evident in a body.
And some emotions are subtle.
And it takes more presence to notice them.
Like an undercurrent of unease,
Restlessness,
Stress.
Or even boredom.
Irrespective of whether these painful feelings are just or unjust.
Reasonable or unreasonable?
They hurt us deeply.
And affect the quality of our life.
Relationships and choices.
Until we address these difficult emotions.
Listen to them.
There is some kind of heaviness and stiffness that we keep experiencing in the backdrop.
Although we try to suppress or ignore them.
But they keep coming back.
Although we keep shooing them away.
Yet they keep manifesting back in different situations.
And we keep getting consumed in them.
In this practice.
We will connect with our difficult and painful emotions.
That we may be experiencing right now.
Listen to them.
And allowing our loving attention to heal them.
Close your eyes if you have not closed them already.
Sit with your back comfortably straight.
And spine in a straight line.
Get relaxed.
A pusher of confidence,
Dignity.
Relax your forehead.
Relax your eyes.
Soften your jaw.
Drop your shoulders.
Relax your complete body.
Now connect with your body and breath.
Feel the natural state of your body.
How are you feeling in this moment?
Just a gentle attention.
Feeling the natural state of your body.
And natural rhythm of your breath without trying to change it,
Alter it.
Resisted.
Now bring your entire attention to your torso.
Particularly your chest.
In Beli region.
Intently scan and notice if you experience any.
Unpleasant emotion.
Or heaviness.
What painful feeling right now.
You you you you you you you you you may also bring to mind some unpleasant experience.
That may have happened recently or in the distant past.
Unpleasantness of which is still alive in your consciousness.
Connect with this unpleasant experience.
This painful feeling in the backdrop of this weakful presence.
Where do you feel it in your body?
Can you direct all your attention to the point or area?
Where you feel it most pronounced.
You you you you you you you you Don't try to change anything.
You just need to direct your kind attention.
To the point where you feel this difficult and painful emotion.
Allowing it to be.
Allowing doesn't mean you have to like it.
It just means.
.
.
Acknowledging its presence.
And letting it be.
You you you you Now deepen your attention.
And inquire what really caused this painful feeling.
Listen to the story behind this painful experience.
Did you feel unheard?
Unimportant?
Did you feel unwanted?
Unloved?
Unsupported?
Did you feel not good enough?
Not capable enough.
Not intelligent or smart enough.
Were you mistreated or wronged by somebody?
Or was there a fear of failure,
Humiliation,
Or loneliness?
You you you you you you you you you Can you give a name for this feeling?
Anger buddy.
The air.
Anxiety.
Stress.
Jealousy soon.
GELD Sadness.
Humiliation.
Hatred.
Don't try too hard to find the exact bird.
You you you you when you put your awareness on any negative emotion.
Or painful experience.
Its intensity may increase.
It doesn't feel pleasant at that moment.
Don't run.
Acknowledge and allow it to be.
Just be there.
Don't run.
Just like you're present to your friend in need.
You you you you you you you you you you you you you you you you Feel free to cry if you want to.
Don't control your tears.
Let the tears roll down your face if they want to.
Feel the intensity of this pain.
In its entirety.
It's okay to be vulnerable.
You you you you you you you you you you you you you you you This painful feeling has been looking for an expression.
Has been looking for your attention for a very long time.
Keep on showering your kind attention.
Without showing it away.
You you you you you you you you you Now for a few minutes.
Allow this space this deep silence within you.
This stillness within you to take care of you.
Allow it to hold you.
Embrace you.
And heal you.
You don't have to do anything.
You you you you you Now relax.
And rest in this space for a few moments.
Continue to rest.
And relax in this.
Peace,
Stillness.
And silence within you.
You you you And now if you want to come back.
Bring your attention to the sounds around you.
Take a few deep and conscious breaths.
Bring your palms together in Namaste posture.
And rub them to generate heat.
Bring your palms over your closed eyes.
And feel the warmth of the river.
Toes,
Thighs and face.
And gently open your eyes.
Noticing.
If there is any shift.
In your state of consciousness.
If you feel more peaceful.
Relaxed.
It may happen that your body feels tired after this meditation.
Don't worry.
It's a part of the healing process.
Please feel free to take some rest if that happens.
I would strongly recommend you doing this meditation for a few more times.
If you don't feel completely.
Empty,
Light and peaceful.
Wish you peace and awareness for the rest of your day.
Thank you so much for practicing with me.
Namaste.
