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This guided meditation serves as a beneficial approach to aiding individuals in managing the ups and downs of daily life with kindness and an open heart.
In the face of challenging emotions or situations, we often discover that the most helpful strategies are not complex but rather straightforward and accessible practices.
This week, educator and leadership coach Carley Hauck presents a method aimed at addressing difficult emotions through body awareness and visualization. Her approach emphasizes the importance of acknowledging the support, care, and wisdom needed to stay grounded in the present moment. Amidst a world filled with increasing complexity and unpredictability, Hauck’s guidance acts as a soothing presence, encouraging us to pause and seek tranquility amidst turmoil. She reminds us that it’s perfectly normal to feel overwhelmed from time to time.
A Guided Meditation for Working With Difficult Emotions
To begin this meditation, settle into a comfortable seated position. Ensure that your feet are firmly on the ground. Take a moment to assess your posture and allow your shoulders and upper back to relax.
Become aware of your breathing as you inhale and exhale. Placing one hand on your lower abdomen can enhance your awareness—feel your stomach rise with each inhalation and fall with each exhalation.
Pay attention to how your heart rate and blood pressure may begin to stabilize, creating a sense of being fully present at this moment.
Think about a recent experience that brought up feelings of sadness or disappointment. It doesn’t have to be the most intense situation, just something that allows you to practice this exercise. You might even focus on something that has yet to occur but is causing you feelings of sadness or anxiety.
Shift your focus to the sensations within your body. As you reflect on the experience of sadness, explore what feelings are manifesting physically. Do you notice tension around your eyes, or perhaps a heaviness in your shoulders or head? Be observant and aware of these sensations.
With a sense of compassionate curiosity, acknowledge your experience. Know that all feelings are valid in this moment.
If you find it challenging to engage with what arises, that’s okay. Use your breath as a tool for stability, allowing you to be present with whatever thoughts, feelings, and sensations come and go. You might find it helpful to name your emotions, whether they be sadness, loss, or disappointment.
If it feels right for you, envision a wise and nurturing figure wrapping you in a warm embrace. Imagine this figure comforting you with gentle strokes on your head, softly repeating the words, “It’s okay. I am here for you.” Allow yourself to fully receive this support.
Consider any other comforting messages or gestures you might need to feel truly supported right now. What words or actions would bring you the most comfort?
As you accept this support, observe your body’s response. Are there feelings of heaviness, peace, or acceptance?
When you feel ready, express your gratitude to this supportive figure for their presence and care. Recognize that you are centered, resilient, and prepared to face the day ahead.
As your meditation concludes, gently transition back to your daily activities—slowly open your eyes, feel your feet on the ground, and take notice of your environment. Thank you for engaging in this meditation today.
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