Feeling Feelings - a meditation
In last week’s blog we discussed spiritual shame and how we sometimes feel bad about feeling bad. As if our “bad” feelings were wrecking our lives and then we get stuck in a judgement loop, feeling bad, judging ourselves as bad for feeling bad and on and on.
In this week’s meditation, Joline leads you through a process to feel your feelings and let them move through you so you can come back into alignment and not feel so controlled by your emotions.
Audio Transcription:
Welcome, I’d like to invite you to close your eyes if you feel comfortable doing so.
And let’s start off by taking the deepest breath you’ve taken yet today….inhaling deeply and exhaling
Taking a moment to settle into a normal pattern of breathing
Feeling the relaxation starting to flow through your body
Nowhere to go, nothing to do, just being here in this present moment
Hearing any sounds around you, feeling the surface beneath you and relaxing more and more
Letting go of whatever has gone on in your day thus far
Perhaps taking that mental elevator ride down from your head, down, down, down, into your heart
Taking a moment now and bringing your attention to your brow, noticing if you’re holding any tension there and if you are, gently softening your brow, letting it smooth out
Feeling your eyes getting heavier and your jaw getting slack
Dropping your shoulders down and back, just settling in
Softening the belly, letting it relax in this moment
Perhaps noticing your neck and shoulders….are you holding any tension there? And if so, you can just invite that area to relax as well.
Breathing into that space and noticing how the muscles respond and relax
And now perhaps, bringing your attention to your entire body, checking in with yourself, noticing if there are any spots that are holding tension or are uncomfortable and if you find any that are, just breathing into that area and consciously relaxing them
And now that you are in this space of deep relaxation and peace, I invite you to notice if there is a feeling that you may have been struggling with recently. Is there anything that you’ve been stuffing down or trying to hold at bay?
If so, I invite you to take a moment to really feel this feeling. You are safe in this moment, it is ok to feel what is there.
Remembering that emotions are just energy that needs to move through us, and our job is to let them do so and in fact, feelings will move through us rather quickly (45 – 90 seconds) if we just allow them to be without going back to the story that brought them up.
We do this by coming into our bodies and becoming aware.
Feel that feeling that is present for you. Really feel it. And notice if you find yourself going back to the “reason” for the feeling, and if you do so, just bring yourself back to your body and your awareness of the feeling.
Also notice if you feel any judgement toward yourself for having these feelings and if you do, I invite you to very gently let that go.
There is nothing wrong with you. It is ok to feel, remember that it is just energy that needs to move through you, letting go of any judgement….
And now I’d like you to feel where in your body you feel this feeling…..
Do you notice it in your chest? Your belly? Your shoulders? Your heart?
And once you’ve identified that spot, I’d invite you to place a hand over that part of your body if you’re able to and repeat the following:
I see you
I hear you
I feel you
I love you
And let this really sink in, do you feel it? Does that part of you feel acknowledged? Heard? Held?
And now in this space, remembering to breathe, just relaxing…..just be in this moment, notice how you feel
Do you feel lighter? If not, you can continue this process for as long as it takes, remembering that there is no right or wrong, what comes up for you is perfect, just for you…..
And when you are ready, let’s take another deep breath in……and exhale….letting it all go
Taking a moment of appreciation for the work that you’ve done in this time and space we’ve had together
Remembering that strong feelings are not only ok, they are there to serve you, there is nothing wrong with them. They are just energy that needs to move…and when you let the energy move you’re more able to be present in this moment and to be in your body as your authentic self.
And now, bringing your attention back to the room that you’re in….
Hearing the sounds around you…
Feeling the surface beneath you….
Wiggling fingers and toes…..
Perhaps shrugging your shoulders and stretching in a way that feels good to you
And whenever you’re ready, opening and closing your eyes.
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