Feeling Your Feelings Guided Meditation

0:00Welcome to this guided meditation called How to Feel Your Feelings.

0:13I invite you now to sit comfortably.

0:18Make sure your spine is straight and your shoulders relaxed.

0:28If you are sitting down, make sure your legs are either cross-legged, or if you are in

0:36a chair, make sure both feet are on the floor.

0:45Begin with a large inhale, slowly, subtly feeling the energy and oxygen come into your

0:57body and nourish you.

1:02Know that you are safe in this moment.

1:15As you close your eyes and begin to soften your muscles, relax into the moment.

1:26Imagine a gold light shining through your body.

1:34This light is here to protect you and to remind you at all times that you are made of love,

1:44that you can forgive, that you can move forward and live in the present moment always, and

1:53that with each other, we can get through anything.

1:58With this powerful love that you hold within, you can get through anything and you will

2:10be okay.

2:15As you exhale, release any insecurities or pain, any fears you have of feeling your pain,

2:25any doubts, or any negative thoughts that might be holding you back from fully experiencing

2:33this meditation.

2:41To get through our emotional pain, we need acceptance and we need to experience the pain.

2:52Experiencing however, does not mean being completely lost in it.

2:59It just means we witness the emotions and sensations that run through us at that time.

3:11Feeling our feelings involves noticing emotions arise within us.

3:18Sometimes we can even feel them around us.

3:23We notice them and we do our best to remain the observer, practicing a kind and curious

3:33attitude towards the sensations in our body and the feelings in our hearts.

3:44Emotions are just visitors, they are vibrations that you feel and they are always subject

3:56to change.

4:00In the moment that they arise, they can feel so extreme that they take over and they create

4:07thoughts that match that vibration.

4:12Emotions can cycle around and around and feel endless and hopeless.

4:20Picture these emotions like wind blowing over you.

4:26Sometimes a strong wind will blow you completely over and knock you down, making you feel like

4:33you are defeated.

4:37Sometimes that wind just keeps on blowing for longer than you want it to.

4:44The sooner you can achieve acceptance that the emotion is there and just allow the wind

4:51to be felt throughout your body, the better.

4:58The sooner you can create the space between yourself and the emotion, the better.

5:13You are the seat of self.

5:16You can sit in this seat and be the observer.

5:23Sit at the seat of your soul, your awareness, and notice the emotions passing through you.

5:36You can be the consciousness above the emotion.

5:41You are the consciousness that is in there experiencing these feelings.

5:47The sooner you can be put in that place and aware of these feelings passing through you

5:57and not being here to stay, the sooner you will feel free from these emotions.

6:10The sooner the wind will calm itself down.

6:18Denying the wind of emotion won't work.

6:24It will prolong its strength.

6:26It will feed into it.

6:29Ultimately, this pushes this negative energy down into your body and it comes up worse

6:39in other ways at more inconvenient times and you risk hurting many others in this process.

6:48You risk hurting yourself much, much deeper in this process.

6:58Work on accepting that you're feeling what you're feeling.

7:02You don't have to like it.

7:04You don't have to want it to stay.

7:07But it's here and we need to be okay with it while it's there.

7:15Fighting it being there only creates resistance and resistance is painful.

7:26You must feel the discomfort of the strong wind blowing against you.

7:34You can't fight against this wind.

7:37You just need to experience it.

7:44Feel the sensations of the pain and allow the emotions to run through you, all the while

7:52remembering they are just emotions, they are just visiting, they will pass.

8:01Everything passes and everything changes.

8:08These emotions are vibrations that will change.

8:15They will leave.

8:19You will get better.

8:25So breathe in whatever feeling you're feeling and say to yourself, it's okay to feel this way.

8:40As you breathe out, imagine this emotion detaching from you.

8:51Watch it like a cloud of dust releasing from your body, observing it, feeling what it feels

9:02like in your body and observing it disappear.

9:09As you sit as the observer, as an awareness from the seat of self, you can allow your

9:19human self to experience whatever you are feeling to its full capacity.

9:30If it doesn't go away in the time that you want it to go away, then it's not done yet.

9:38Sometimes storms last a little longer than we want them to, but we can't speed them up.

9:48They have to just be there in the experience and know that they won't last.

9:58Remember that the negative emotions and the negative thoughts are just emotions.

10:00thoughts that go along with these feelings running through you do not reflect who you are.

10:09At the root of your being, you are filled with love and light. Every single one of us is.

10:19You just have visiting feelings that don't allow you to feel 100% you,

10:30but that doesn't mean that you're still not there.

10:36Your true nature is filled with love, acceptance, joy, laughter, compassion, and kindness.

10:50Even through all of what feels like darkness, you are still a light. Your light is always shining,

11:02just as the sun is always shining.

11:07Imagine this light again. If you can imagine it, it exists.

11:20Even if you just feel a tiny flame inside of you,

11:28you will be okay because this flame will grow.

11:35This flame is always there.

11:41Even through all of what feels like darkness, you're still a light.

11:49Sometimes when we are in dark places, we don't see the sun, but it doesn't mean it's not there.

11:58Light always perseveres, and you are light. You will always be light.

12:11Breathe in deeply and slowly and feel this.

12:20If you can't feel joy right now, that's okay.

12:28Just have hope that you will.

12:33Have hope that you will see the sun again after the storm has passed.

12:40You have never not gone through anything and not come out on the other side.

12:45You are still alive.

12:52Feel your heart. It is still beating.

13:00Feel your breath. It is still flowing.

13:07You will be okay.

13:09You will be okay.

13:17As you breathe in, say to yourself, may I be well.

13:28And as you breathe out, say to yourself, may I be happy.

13:40As you breathe in again, say to yourself, may I be resilient.

13:50And as you breathe out, say to yourself, may I be joyful.

13:59Enjoying every experience of life.

14:03If it weren't for the tough times, we would never gain any strength.

14:12We would not grow. We would not flourish.

14:17We would not cultivate compassion.

14:25Negative emotions, negative thoughts, negative feelings,

14:33still exist in beautiful experiences of life.

14:45If we allow them to pass through us

14:49without identifying with them or getting lost in them,

14:54we will persevere and we will learn from this experience.

15:03So, be proud of yourself for taking this time.

15:11Thank yourself for making sure that you are okay in this moment

15:18and practicing this self-love activity for yourself.

15:23As you take one last deep breath in and one last deep breath out with me,

15:32know that you are just a little bit more healed than you were before.

15:39Become familiar with your body, your presence in the room,

15:46the sound of my voice, the sound of my breath.

15:52And when you are ready, you can open your eyes.