A 12-Minute Meditation for Difficult Feelings
On this guided meditation, we use a method primarily based on Dan Siegel’s Title It to Tame It to be with difficult feelings in a approach that’s accepting and self-compassionate.
All of us have moments that carry up difficult feelings for us, and it may be tough to know the right way to cope with them once they inevitably come up.
Kim invitations us to view this follow like a lighthouse guiding ships by the stormy seas of the thoughts. This guided meditation presents a sanctuary for these looking for to face and course of tough feelings with grace.
Kim’s method includes grounding methods to ascertain a way of presence, figuring out and naming feelings to acknowledge them totally, exploring the bodily sensations tied to those feelings, and at last enveloping oneself in tenderness and compassion by 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 follow whereas sitting, standing, or mendacity down. Shift your physique to search out what’s comfy.
- Everytime you really feel prepared, shut your eyes. If closing your eyes is uncomfortable for you, you possibly can merely decrease your eyes and soften your gaze.
- Take just a few stress-free breaths. Shut your mouth and breathe in slowly by your nostril. Then let it out by 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. Enable your consideration to fully chill out from any must be targeted or fixated. In the event you discover that your consideration turns into fixated or distracted, that’s okay. Merely start once more and simply chill out.
- 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 when you can merely discover with curiosity and kindness what was occurring for you. What ideas and emotions had been you having concerning the expertise?
- Gently title the sensation(s) to your self, as when you had been greeting it in passing. Title it such as you’re validating the expertise and the emotion of somebody that you take care of. Concern, anger, disgrace, and so forth. You may even greet them such as you would a passing neighbor, not lingering, however simply acknowledging. Whats up, despair. I see you there.
- Tune into your physique as you expertise that emotion. Discover the place you’re experiencing this emotion in your physique—possibly like a tightness in your chest, a tingling, a fluttering, stress 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, Might I really feel ease on this second. Might I get by this difficult emotion with curiosity and compassion. I do know I’m doing my greatest.
- Thanks on your follow at this time. I hope you discovered it supportive.