Many of us,
Including myself,
Might be questioning,
What can I do?
What can I say or what should I say in this space,
In this time?
What's missing from those questions and that curiosity is,
What am I feeling?
How am I feeling?
This is the space I want to create and hold for you right now in a 10 to 15 minute guided meditation to reflect on our emotions and identify them,
Embrace them,
And then from there find a way to express them,
To take action,
To respond in a way that is productive rather than reactive.
And if it does help inspire an action for yourself,
That's great,
That's amazing.
We need people who can help but also don't feel like you have to have that solution immediately or to know exactly what steps to take.
This is the time and space to process those emotions for yourself and it will be uncomfortable,
It'll be unfamiliar,
And it may bring up many emotions that are difficult to feel.
Depending on where you're at you may or may not be ready for this space,
For this silence.
If you don't feel you are,
Bookmark it,
Come back to it later when you are in a safe and comfortable environment.
But if you can,
We can use this space to lean into that discomfort.
Much of our grief comes along with it a sense of disconnection or disassociation,
Thinking this can't happen to me,
This shouldn't happen to me,
And that creates a lot more isolation and loneliness within ourself,
Within our connection to our humanity,
Within the other humans around us.
And it might be a contributing factor to feeling frozen and stuck in place because we haven't allowed ourselves to feel.
Know that there is no right or wrong way to do it.
Again this is for you to process these emotions and you have the power to find an outlet for them.
So I'll be ringing the bowl three times throughout the meditation to indicate the beginning,
The middle,
And the end.
So if you can find a comfortable seat with where you're at.
And gently close your eyes.
Here we'll take three breaths.
With the first inhale taking three seconds in through the nose.
One,
Two,
Three.
And now through the mouth for six seconds.
One,
Two,
Three,
Four,
Five,
Six.
And through the nose for three seconds.
And now through the mouth for six.
One more time in through the nose,
Three seconds.
And now through the mouth for six.
And as you come to a steady rhythm with your breath,
Take notice of what's happening in your body.
If there might be any tension or gripping.
Maybe there's a heat or lack thereof.
And just observing what's happening without trying to fix it or explain it or justify or reason.
Just feel.
As your mind begins to wander,
You can come back to the voice.
You can come back to your breath.
And the ringing of this bowl.
Back into your body.
What are you feeling?
Can you name it?
Can you identify it?
What does it feel like?
What are the sensations in the body?
Again viewing it with compassion,
Without shame or judgment or resolution.
Can you show compassion to yourself?
Can you feel the shift in the energy within your body?
What does that feel like?
Know that this energy,
This force can be sourced at any time.
You have access to this love whenever you want.
And as uncomfortable as it is,
You can take a deep breath in through the nose,
Filling up the lungs as you hold your breath at the top.
Taking a few more sips if you can and exhale through the mouth for as long as you can,
Elongating the breath,
Letting out every last drop of air.
Just observing what's happening in the body.
Taking another deep breath in through the nose and holding it at the top,
Filling up the lungs and the chest as much as you can,
Taking a few more sips and exhale through the mouth for as long as you can,
Letting out every last drop of air.
What do you feel?
One more time in through the nose,
Inhaling and embracing all of the emotions,
Every sensation in the body activating all the muscles and the energy,
Holding it at the top and exhale through the mouth,
Emptying the lungs.
What can you feel?
You you Just allowing your body to do what it needs to do.
You might clench your hands or stretch the knuckles.
Wiggle your toes activating the muscles,
The bones,
Moving your head slowly from side to side.
As you come back to the environment around you,
The floor walls around you,
The furniture,
The decorations.
You're slowly reactivating the body as it stretches out of its stillness.
Bringing that awareness up to your eyes as we begin to conclude our time.
And when you're ready you can open your eyes.
You
