A 12-Minute Meditation for Sitting With Uncomfortable Emotions

On this guided meditation, Diana Hill invitations us right into a soothing house the place we study to embrace our uncomfortable emotions, each bodily and emotional.

On this meditation, we’re going to follow sitting with an uncomfortable emotion. As people, we’ve all types of feelings that present up in our day. We now have irritability, anger, disappointment, nervousness, pleasure, and bodily discomfort. Avoiding our feelings or closing off to them can lead us astray from listening to the underlying want of our emotion or the values that the discomfort is pointing to. So on this follow, you’ll follow observing and providing compassion to a tough feeling.

A Guided Meditation for Sitting With Uncomfortable Emotions

You are able to do this meditation sitting or mendacity down. Enable your shoulders and your higher again to chill out. Your eyes will be closed or trying softly at a spot in entrance of you.
Start to decelerate the rhythm of your respiration. Inhaling, you may say to your self, “I’m conscious that I’m inhaling.” And respiration out, “I’m conscious that I’m respiration out.” Inhaling. And respiration out.
Begin to discover the slowing down of your coronary heart fee, of your blood stress, permitting you to totally be right here on this current second.
Really feel your physique the place it makes contact with the ground. Really feel the air round you in your pores and skin. And take heed to any sounds inside or outdoors your room, all orienting you to the right here and now.
Begin to discover the place there’s discomfort. Perhaps there may be an uncomfortable ache like bodily ache. Perhaps there may be an uncomfortable emotion—anger, disappointment, irritation, confusion, loneliness.
Climb inside your physique and see the place there’s some type of discomfort for you. One thing that possibly you would like wasn’t there. And step one in being current with an emotion in your physique is to look at it. Discover the place it’s inside you, its weight, if it has a form or a texture. If it has a coloration, what coloration would it not be?
Hold respiration as you observe your discomfort. Inhaling, you may say, “I’m conscious of my uncomfortable feeling.” Respiration out, “I observe my uncomfortable feeling.” Simply maintain bringing consciousness to and observing this discomfort.
Now, discover the place you’re bracing your self round your discomfort. The place are you tensing or contracting? See when you can soften across the edges of your discomfort. Let go of the stress and make more room or no matter it’s you’re feeling.
Now, convey some care, acknowledgment, validation, and heat to your discomfort. You’ll be able to place your hand in your physique the place you’re feeling it. You could possibly use some heat, validating phrases like, “It’s comprehensible that you just really feel this fashion. I’m right here for you.” You could possibly even think about sending some care to this sense, bringing some heat, some acknowledgment that this can be a second of simply consolation, and that you just’re right here for your self with it.
When you want extra heat that’s not simply your individual, you may herald imagery of individuals or pets or nature to encompass you and be with you. You’ll be able to really feel that presence with you, as effectively, as you’re making house for and bringing heat to this discomfort.
The final step is to ask your self, “What’s it that’s vital right here?” Perhaps this ache, bodily or emotional, is attempting to inform you one thing. One thing that you just want or one thing that you just worth. What’s vital right here? And as you make contact with what’s vital to you, your worth beneath this discomfort, you now have the capability to behave on that worth, to behave on that factor that’s vital to you.
Think about your self transferring all through your day, acknowledging and observing any discomfort you’ve got, softening round it, bringing heat to it, after which performing on that factor that’s most vital to you. What would that seem like?
If you really feel prepared, convey your consciousness outward towards sounds within the room. Discover the temperature in your pores and skin, your physique making contact with the ground. And inhaling, say, “I’ve arrived.” Respiration out, “I’m right here.”
Thanks to your follow at this time.