If you are listening to this meditation,
You've probably had some type of big uncomfortable emotion arise and We're gonna take a moment to sit with that so I want you to Just notice whatever position you're in just if you need to get a little bit more comfortable And then after you've tended to the physical space of your body Come in to notice your breath Just noticing the sensation of it without having to tie Language to what's happening.
You're not needing to verbalize this to anyone You don't need to be able to explain what you're feeling.
It's simply for you to feel Just watching and feeling Sitting with and being present with your breath almost like you are being breathed instead of You being the one who's doing the breathing bring your attention to This emotion you're feeling And you can start by naming it whatever you Call this emotion and if you're unsure of What exactly it is you're feeling but you know,
It's just kind of big and uncomfortable.
I encourage you to sit with it and See if there is a name that comes to it and maybe that's how you spend this whole meditation just noticing the sensations that you're feeling and trying to Understand more fully what it is If you do know the name of the emotion you're feeling Then maybe you could allow the name to actually drop away and what it might mean by that is Feeling the sensations That this energy right of whatever you're experiencing actually feels like in your body Maybe you notice where you feel sensation in your body or the type of sensation It may be in your throat or your belly or maybe all over Is it?
Tingly Pulsing Does it make your body feel light or heavy?
Just observe the sensation that's there Not letting yourself get caught up in any story of the emotion Not any story of the happening but sitting with the sensations Caused by this situation And giving yourself Full permission to feel these sensations Even when they're uncomfortable Remaining loyal to yourself and not turning your back just because it is Uncomfortable to notice But as you sit with it,
You might start to find that the sensation actually shifts and changes Maybe that it's not Staying as big and all-consuming Or maybe it quiets down in little waves Or maybe not But just being open to witnessing how the sensation Evolves over time as you give yourself permission to feel it There is no bad feeling There is no wrong or shameful emotion or sensation So there's no need to judge any of it You have permission to feel the full Span of natural human emotions Remember not to get up get caught up in the story of the emotion the story of the situation Just focusing on the feelings and when your mind wanders off like it naturally does you lovingly With friendly tone bring yourself back Bringing yourself back to the embodiment and that's happening How the energy is being?
Represented and felt regardless of whether or not the sensation invoked by this emotion has changed yet or not I Promise you it will I promise that It won't always feel like this even if that just means There's little waves in the feeling Sometimes it's a little bigger sometimes.
It's a tiny bit smaller Sometimes it changes into a totally different Emotion with its own set of sensations And maybe you've actually experienced that here right now,
Maybe you're already feeling something totally different But that's not expected It's not better if you are There is nothing wrong with whatever you're feeling and I encourage you to Continue to give yourself permission to feel the things To let the wave wash over you and know that it will have a peak And It'll fade away You're more than welcome to stay with any part of this meditation as long as you'd like whether that's Focusing on identifying what you're feeling sitting with the sensations Watching them evolve into new emotions But if this is the end of your practice take your time to Reacquaint yourself with the world around you and maybe that starts by just imagining Where you are in space and where the things are around you Whether that's walls Items right here outside.
Maybe it's where trees are roads or Whatever it is And only when you're ready And gently blinking the eyes open if you had them closed and maybe taking a soft downward gaze until you're ready to Fully step into the space around you Thank you for trusting me to guide you and for sharing your practice with me.
I'll see you next time
