A Meditation to Feel What You Feel favorite_border

Yoga Girl Daily - December 18th 2019

Author: Rachel Brathen

Topics: Meditation, Wellbeing Wednesday

Links: Apple Podcasts / Spotify

About the Episode

It’s time to drop into our meditation practice, which means slowing down, taking the time to drop into our body, our breath, and most importantly - our emotions.

Meditate on how you are feeling right now in this moment. What’s happening in your heart, what is it trying to tell you?

Use your breath as a way to tune in. Use your body as a way to feel into your heart.

Allow what is there to be, then practice honoring that emotion by giving it a little bit more space and room to feel it. We feel what we feel for a reason. You’re meant to feel it because it’s there, in your heart.

Let’s trust in that.


[01:01] Welcome to Yoga Girl Daily and happy Wednesday, you guys. It's Wellbeing Wednesday today, so it's time for us to sit down and meditate for a moment. We only have five minutes, so let's get started right away. Finding a comfortable seat. You can also lie down. You can also stay standing up, but just something that allows you to soften a little bit and stay really present. So, choosing that space just for you. And then I want us to begin this practice by right away placing both of our hands, both of our palms right on top of our chest. So, placing your hands on top of your heart, closing the eyes and taking a moment right here, right now to feel what's moving inside of your heart. How are you feeling here, now?

[02:01] Just inquiring into that a little bit. Perhaps letting everything become quiet, letting your breath, slowing down a little bit. And see if you can create just slightly more space between each one of the thoughts that you have passing through your mind. So just giving yourself a little more space around everything that's moving inside of you. Just to feel, just to listen and just to witness.

[02:34] And especially with the palms of the hands resting on your heart, in a sense we increase that connection to our heart space, our heart chakra, our heart center, so feeling what's moving in your heart right here, right now.

[02:57] And now practicing giving that emotion a little bit more space. And if you have the space to slow the breath down as well, go ahead. Let your next inhale become just a little bit longer and let your next exhale mirror that breath in, so you have the two sides of the breath equally long. And now using the breath as a way to really tune into the body, using the body as a way to feel into your heart. What's here, now? Perhaps in your heart in this moment you're feeling joy, love, compassion, excitement, happiness, just feeling for that if that's the emotion that's present and if it is, let it reflect in other ways. Perhaps allow the corners of the mouth to turn up into a big smile and just feeling the joy that's present in your heart.

[04:07] And if you're feeling something else, if the emotion that's present, if it's not joy but perhaps it's sadness today, Maybe you're feeling some frustration today, perhaps some anger or some fear, confusion, worry. If any of those emotions are present, do the exact same thing. Give that emotion, whatever is there, a little more space to be. Holding that. Feeling that. Allowing for that emotion to be right there at the center of the heart. Knowing that we feel what we feel for a reason. And whatever emotion is present inside of you right now, it's valid. You have the right to feel this right now. It makes sense that you feel this right now. And even if in your mind it doesn't make sense, trusting in the body. How do you know you're meant to feel this feeling right now? Because it's here, right? Because this is the feeling that's present in your heart in this moment. So right now, this is the emotion that you need. And maybe it makes you feel a little uncomfortable or perhaps you feel like you can just let yourself bask in this feeling forever. Wherever you are, whatever emotion is here, take another deep, deep, deep breath in and hold this emotion just a little while longer. Let yourself truly feel it. Let yourself stay here, in this, right now.

[05:58] And then let's take one more full breath in. Open the mouth and let it go. Let's do that cleansing breath one more time. Inhale, filling up and open the mouth, release. And as you flutter your eyes open, if you like for the rest of this day, continue allowing yourself to feel your feelings. It doesn't have to happen just in these structured moments with our eyes closed, feeling or hearts. But a little bit throughout your day, practice just tuning in for a moment, feeling what's there, and then giving that emotion space to be. Thank you so much for practicing with me today. Yoga Girl Daily will be back tomorrow.

[End of Episode]