Lately, my personal prayer practice has been focused on trust and surrender and asking for help to let go of that which I no longer need. Ask and you shall receive.
During a recent reiki session, the most beautiful meditation came to me. A meditation that allowed the participants to let go of their fears without pain or struggle, but with ease and peace. I keep coming back to this as the visualization and it continues to help me. Throughout my healing journey I have worked hard uncover the many fears that I was holding onto. But there are times that it feels like as soon as I work through one fear based though another is right behind it. This is quite normal actually.
The good news is that I am have become much more aware of my emotions experiences. When I used to feel fear or anxiety I would tense up and do my best to avoid or ignore it. Now, I do my best to turn towards it. To allow it to surface and to compassionately sit with it so that I can release it. I am far for perfect but I’m moving in the right direction.
Sitting with Our Emotions
It’s not easy to turn towards our emotions if we’re used to avoiding them. It takes courage and some effort to create space for stillness. I understand that the idea of sitting still with our thoughts can be overwhelming but I’ve founds that leading clients through a guided meditation can be really helpful as they feel supported and led through the process.
I hope that this meditation will help you sit with your uncomfortable emotions. I know it’s helped me.
Guided Meditation for Letting Go
Close your eyes. Ground yourself with a few full and purposeful breaths. It helps to breathe in through your nose and out through your mouth a couple of times. An audible sigh on the out breath can help you to settle. When you are ready, normalize your breath and bring your attention to any areas of your body that feel tense. Breathe into those areas to soften them. This in itself is a great mediation practice you can do anytime.
Now, notice any emotions that might start to surface. Fear? Anger? Sadness? Grief? These are natural emotions that are a normal part of our human experience. Smile at them and feel how your hearts sighs in relief.
Hold your hands out in front of you like your catching a snowflake. You can do this literally or simply visualize the action in your minds eye. Gently, with love and compassion, place those difficult emotions or experiences in the palm of your hand. One at a time works best. Imagine that emotion is a feather and set it free with your breath. Watch as it’s floats away…effortlessly. There is no resistance. Instead, a sense of peace.
If you feel resistance, don’t panic. Simply question the reasons why you might be resisting. Explore this with compassion and love, like you were doing this for a friend. Breathe into the resistance as much as you can. Even speak to yourself and say, “it’s okay. I’m not ready yet. I will come back to this again and do my best to move through it”
No matter your experience, when you see a feather, it may remind you that you are able to transform those uncomfortable emotions by simply smiling at them and with a gently exhale, set them free.