Welcome to this meditation.
Thank you for joining me.
We are in an uncertain time and we cannot control what is going on outside of us.
Yet what we do have control over is our breath.
I want us to focus on our breath and also on some of the mixed emotions we might be experiencing at this time.
I invite you to take a comfortable seat either on the floor or in a chair with your back upright and your hands rested comfortably in your lap.
Alternatively if you prefer to lie down that's okay too.
Some people find the lying experience to be more comfortable for them.
But what matters now is focusing on our breath and the emotions that are coming to the floor.
And I want you to give yourself permission to be in an alternative place for just a short while.
This permission is important allowing yourself to be with your breath and with your emotions.
Firstly start to focus on your breath by being mindful about the inhale through your nostrils and the exhale out your mouth.
So if you inhale to the count of three through your nostrils and exhale out your mouth to the count of four.
And just repeat that again.
Inhale through the nostrils and exhale through your mouth.
Be aware of the present moment.
Come to the centre.
Focus again on your breath.
Relax your jaw,
Relax your shoulders.
Again focus on that breath and if your mind wanders it's okay.
Just slowly bring it back and focus again on the breathing.
Take a moment again to notice if your shoulders are relaxed and your jaw is relaxed.
I ask you to think about the question,
Am I acknowledging the mixed emotions I might be feeling right now?
And am I allowing those feelings to be noticed?
Am I acknowledging them?
Allow those emotions to come to the fore.
Perhaps you are feeling grief,
Sadness,
Disappointment,
Frustration.
Or perhaps you're feeling love,
Connection,
Belonging.
Perhaps you're feeling a mixture of both of those.
Whatever it is you're feeling that is okay.
We are in confusing and uncertain times.
Mixed emotions are a part of that.
This is an opportunity to acknowledge those feelings and to acknowledge yourself for having those feelings.
Come back to the breath now.
If your mind has wandered that's okay.
Be here with your breath.
Relax and soften your chest.
Breathe into whatever that emotion is strongest for you.
What does that emotion look like?
What effect is that emotion having on you?
What can you do about that emotion?
What does that emotion mean for you?
Just be with that emotion and breathe into it and out again.
Breathe in through the nose for the count of 1,
2,
3.
And breathe out for 3,
2,
1.
You can repeat that exercise again with that same emotion.
Or you can move to another emotion.
Acknowledging it,
Recognising it,
Allowing it to exist.
So breathe in for 1,
2,
3 and breathe out for 3,
2,
1.
Breathe in for 1,
2,
3.
Breathe out for 3,
2,
1.
Is there another emotion you'd like to acknowledge and allow to come to the fore?
If so,
Do so.
What does that emotion mean for you?
What is triggering that emotion?
What can you do about that emotion?
What does it mean to have that emotion?
Just be with that emotion.
And breathe in for 3 on that emotion and breathe out for 3 on that emotion.
Just keep your eyes closed and keep breathing.
As we finish this session,
I want to leave you with the knowledge that you have the power to allow those emotions to come to the fore.
You also have the power to manage your thoughts.
So when you notice those emotions,
Allow them to come to the fore.
Acknowledge them.
Remember your thoughts and emotions are so powerful.
They must have space in our lives.
Today is a gift you are here.
Tomorrow is a new day.
We don't know exactly what the day after looks like.
Promise yourself,
I will remind myself that I always have my breath to come back to.
Whatever the emotion or the thought is that I have,
I always have my breath to come back to.
I always have my breath to come back to.
I always have my breath to come back to.
Allow your breath to centre you.
It is my breath and my breath that gives me power.
I'm aware of my breath.
I'm aware of my breath.
I'm aware of my breath.
Slowly open your eyes and go mindfully.
Namaste.
