On this guided meditation, we use a way primarily based on Dan Siegel’s Identify It to Tame It to be with difficult feelings in a approach that’s accepting and self-compassionate.
All of us have moments that convey up challenging emotions for us, and it may be troublesome to know cope with them after they inevitably come up.
Kim invitations us to view this apply like a lighthouse guiding ships by way of the stormy seas of the thoughts. This guided meditation presents a sanctuary for these searching for to face and course of troublesome feelings with grace.
Kim’s method entails grounding strategies to ascertain a sense of presence, figuring out and naming feelings to acknowledge them absolutely, exploring the bodily sensations tied to those feelings, and at last enveloping oneself in tenderness and compassion by way of contact, phrases, or visualization.
A Guided Meditation for Difficult Feelings
A 12-Minute Meditation for Difficult Feelings by Kim Armstrong
- Start by discovering a snug posture of your selection. You are able to do this apply whereas sitting, standing, or mendacity down. Shift your physique to seek out what’s comfy.
- Everytime you really feel prepared, shut your eyes. If closing your eyes is uncomfortable for you, you’ll be able to merely decrease your eyes and soften your gaze.
- Take a number of stress-free breaths. Shut your mouth and breathe in slowly by way of your nostril. Then let it out by way of both your nostril or your mouth.
- Let’s begin with the “R” of REST. The “R” of relaxation invitations us to start by stress-free our consideration. Permit your consideration to utterly loosen up from any must be targeted or fixated. Should you discover that your consideration turns into fixated or distracted, that’s okay. Merely start once more and simply loosen up.
- Subsequent, draw your consideration to a sensation in your physique as a approach of grounding. This could possibly be the sensation of your toes on the bottom, your fingers resting in your thighs, or your backside within the chair. Simply discover it.
- Now, go to a reminiscence of the final week or so, the place there was some kind of difficult emotion. Decide one thing that doesn’t really feel too overwhelming.
- See for those who can merely discover with curiosity and kindness what was happening for you. What ideas and emotions had been you having in regards to the expertise?
- Gently title the sensation(s) to your self, as for those who had been greeting it in passing. Identify it such as you’re validating the expertise and the emotion of somebody that you take care of. Worry, anger, disgrace, and so on. You would possibly even greet them such as you would a passing neighbor, not lingering, however simply acknowledging. Hey, despair. I see you there.
- Tune into your physique as you expertise that emotion. Discover the place you might be experiencing this emotion in your physique—perhaps like a tightness in your chest, a tingling, a fluttering, rigidity in your fingers or toes.
- Now, place a soothing hand, even simply imagining it someplace, in your physique that might really feel comforting to you. This could possibly be putting your hand in your coronary heart, or giving your self a hug—no matter would really feel soothing and reassuring.
- You may also gently say some phrases to your self. For instance, Could I really feel ease on this second. Could I get by way of this difficult emotion with curiosity and compassion. I do know I’m doing my greatest.
- Thanks on your apply in the present day. I hope you discovered it supportive.