Hi there,
This is Mary from Ravers Journey Wellness.
Thank you for spending a little time with me today for another guided meditation.
Today I want to offer you an opportunity to release fear,
Anxiety,
Or other difficult emotions using the practices of mindfulness and loving kindness.
This is a practice you can use when you are feeling weighed down by difficult emotions or depleted from the struggle against your emotions.
Mindfulness and loving kindness allows all aspects of your inner self to be heard,
Seen,
And validated.
Giving yourself the gift of acceptance and compassion so that you can return to feeling balanced and whole.
For some this may be a bit radical and for others a wave of relief.
Today I want you to just begin to practice mindfulness and loving kindness to dissolve difficult emotions.
Let's begin.
I invite you to settle into your chair or bed,
Resting comfortably,
Gently closing your eyes,
Beginning to relax the body,
Beginning to settle the mind.
This is your time to release any fear or anxiety that has been building up or slowing you down.
Take a deep and full breath in and then slowly release the breath out.
Deep breath in and slowly out.
Another deep inhale and slow exhale.
We are beginning to settle the body's response to that feeling,
That difficult emotion.
Breath work is a wonderful start.
It helps you to tune in to your inner self,
Your inner knowing and wisdom.
Although you are experiencing some tough emotions,
We'll begin making space to fold in some of the concepts of loving kindness,
Beginning to welcome in non-judgment,
Compassion,
Acceptance and observation.
Begin to recognize the emotion you are experiencing and give it a name such as this is feeling fear or there is anxiety.
Release any self-judgment or criticism for experiencing this emotion.
Simply acknowledge it is present.
This is fear.
There is anxiety.
Allow the feeling to fully come to the surface.
There may be some resistance as it might feel unsafe to even acknowledge the experience of the emotion and that's okay.
Remind yourself that you are safe and all is well.
Take a deep breath in,
Soothing the emotions,
Releasing the tension that has been building on the exhale.
Watch how the fear or anxiety has been impacting you on a physical,
Mental,
Emotional and spiritual level such as when fear is present,
My body feels heavy and sluggish,
My mind goes blank and I feel lonely and alone.
Take some time to acknowledge how it feels for you.
But now acknowledge that you are separate from the difficult emotional state.
We are simply allowing the emotion to be witnessed.
Our thoughts create a reality and sometimes judge or criticize ourselves when we experience difficult emotions.
It is time to set that aside.
See yourself as separate from the experience,
Separate from the difficult emotion.
See yourself as whole and complete even in the midst of fear and anxiety.
Know that every human has struggled with difficult emotions and although we might feel this way again in the future,
It's okay.
Take a deep breath in,
Bringing your awareness back to your body and any sensations you notice.
Whatever comes up,
Simply noticing and accepting that the feelings and sensations are there.
Creating a compassionate space for the feelings and sensations to be accepted.
Make a wonderful friend saying,
Whatever it is,
It will be okay because we'll work through it together.
Breathe love into those areas of the body that you notice tension.
Love has the power to dissolve the heavier difficult emotions.
You can imagine drawing in fresh cleansing air with each breath or brilliant sunshine filling those areas of the body where you notice tension.
Send kindness and compassion to those areas of the body.
Be tender with yourselves,
Soothing and nurturing.
On your next exhale,
Imagine the difficult feelings and thoughts leaving the body like floating away on a breeze through an open window or clouds moving across the horizon on a bright sunny day or like the waves of the ocean being reabsorbed by the vast body of water.
Scan your body again.
Notice any changes or shifts in your physical sensations.
Keep breathing into any area if tension or tightness returns and allow it to release on your exhales.
Notice as the stillness increases,
The body and mind softens and relaxes.
You are moving through the negative emotion and returning to inner balance using mindfulness and loving kindness to dissolve the difficult emotions.
Gently and softly affirm to yourself,
May I be happy.
May I be whole.
May I be at peace.
May I be happy.
May I be whole.
May I be at peace.
May I be happy.
May I be whole.
May I be at peace.
So give yourself that time for loving kindness whenever it is needed.
When heaviness or difficult emotions begin to weigh you down,
Know that you do not have to keep carrying the load.
You can release it.
You can release it by moving through it with mindfulness and loving kindness.
Remember to take a moment for yourself to see the difficult emotion for what it is,
To listen to your needs and to lovingly support yourself through the struggle.
You will find when you lay down the resistance and stop fighting your difficult feelings,
The struggle dissipates.
You find strength you didn't know you had within you.
You find love from within you that you didn't think you could access.
Find peace when you didn't think it was an option.
It is time to release this meditation,
But know you can always come back to this meditation or that quiet and safe place within.
Begin to return your attention to the present,
To your room.
You can begin to wiggle your fingers and toes to wake up the body.
When you're ready in your own time,
You can open your eyes.
Thank you for taking time to meditate with me today,
Sending you peace and wishing for you to have a continued practice of mindfulness and loving kindness.
And always remind yourself,
May I be happy,
May I be whole,
May I be at peace,
May I give myself time for loving kindness when it is needed.
