Welcome to our mindful space.
As we gather here remember that this time is for you.
A moment to explore and honor your emotions with compassion and kindness.
So find a comfortable position where you can feel relaxed yet alert.
Be it sitting or lying down.
Allow your body to settle into this safe space.
Now close your eyes or lower your gaze.
Whichever feels most natural to you.
Take a deep nourishing breath in inviting tranquility into your body and exhale slowly.
Releasing any tension you might be holding on to.
Let's take two more full deep breaths.
Inhale,
Feel the chest and the belly expand and exhale.
Sense the release of busy thoughts and worries.
Let the rhythm of your breath draw you into this present moment.
Imagine your breath as an anchor rooting you into the here and now.
It's a safe and serene place within you and notice those parts of your body where you feel the breath most vividly.
Perhaps it's the cool air passing through your nostrils or the gentle rise and fall of your chest.
Now see if you can bring to mind a recent time where you felt strong intense emotions.
Allow the memory to surface without judgment,
Without reliving the story,
Just the emotions as they are.
Begin to scan your body from head to toe seeking out where these emotions live within you.
Approach this with a sense of curiosity and kindness.
Scanning gently,
Discovering where you experience these feelings most intensely.
When you find that place in your body where the emotion resides,
Focus your gentle attention there.
Let's explore it without trying to change anything.
If this emotion had a form,
Where would it start and where would it end within your body?
And if it had physical attributes,
How would you describe it?
What color is it?
What shape does it take?
Consider its weight.
Is it heavy or light?
Is it solid,
Liquid or gas?
And what might be its texture?
Is it rough,
Slimy,
Smooth?
Really build a vivid mental image of this emotion,
Whatever form it takes.
And observe whether it's static or moving.
Now with your next few breaths,
Imagine directing your breath into and around this emotion.
You're not pushing it away or trying to alter it in any way.
You're giving it permission to be present,
To exist in this space you're providing.
Notice as you continue to practice this,
Does the emotion change in any way?
Does the shape or color,
The density or texture,
Shift or change as you create space for this feeling within you?
If the feeling is quite painful or uncomfortable,
You can place a warm and tender hand over the area and feel the compassion in your touch,
The caring energy from your hand radiating into that part of your body,
Offering comfort and warmth.
Now gently begin to move your awareness to other areas of your body.
Notice your feet on the ground,
The weight of them,
The connection they make with the earth.
Observe your hands and how they're resting,
The sensation of air or warmth on your skin.
You can give a little stretch,
A wiggle of your fingers and toes and embrace of your physical presence in this space.
Expand your awareness to include your other senses.
Listen to the sounds that surround you,
The far-off and the near.
Taste the air on your tongue,
Feel the textures that your skin touches.
Allow these sensations to ground you in the now and notice what happens as you do this.
Has the emotion that you've been working with shifted to the background and gone out of focus?
Has it become less pressing or urgent?
And as we conclude this meditation,
You can start to open your eyes,
Returning to the room around you with a renewed sense of peace.
Acknowledge the strength you possess as a sensor,
Your unique ability to deeply experience life's texture,
Both its challenges and its joys.
Carry this sense of understanding with you beyond this practice,
Holding on to the knowledge that emotions are like the sea,
Their tides will ebb and flow,
But your adeptness at navigating them will remain constant.
Thank you for meditating with me.
