Emotional Healing Guided Meditation

Hey.

Whatever brought you here today...

it's welcome.

You don't have to explain it.

Sit or lie down, whatever feels safer.

Maybe put a hand on your chest, or your belly.

Take a breath in...

just an ordinary one.

And breathe out slowly...

like you're fogging up a window.

One more in...

And out.

Now think of the thing that's been sitting with you lately.

You don't need the whole story.

Just touch the edge of it.

And notice where it lands in your body.

Maybe a tight throat.

Or a knot low in your stomach.

Wherever it is...

rest your attention there.

You're not trying to fix it.

You're just saying, okay, I see you.

What does it feel like?

Hot, or heavy?

Maybe it even has a shape, or a color.

Whatever you find is fine.

Feelings are allowed to be messy.

Breathe in...

and imagine the breath going right to that spot.

Breathe out...

and let a little room open up around it.

In again...

more space.

Out...

the feeling can stay.

It just has more room now.

If tears come, let If them.

nothing comes, that's okay too.

You might want to push it Most away.

of us were taught to.

For now, just let it sit there, and keep breathing next to it.

Picture rain running down a window.

Slow drops, finding their way to the bottom.

With each exhale, let a bit of that feeling slide down with the rain.

Not all of it.

Just what's ready to go.

Another exhale...

another drop running down the glass.

And again...

letting it drain.

Now notice the space where that feeling was.

It might feel a bit empty.

A bit tender.

Imagine a lamp switching on in a dark room.

Soft yellow light, filling that space slowly.

It reaches the corners.

It warms the spot that felt so tight a minute You ago.

don't have to earn It's this.

just Breathe there.

in that warm light...

And let it settle in your chest as you breathe out.

My feelings are allowed to move through me.

I can feel this and still be okay.

I'm letting go of what I don't need to carry.

Rest here for a bit.

Nothing else to do.

The rain can keep going on the window.

You're warm inside.

Start to notice the room around you again...

the sounds, the air.

Wiggle your fingers.

Roll your shoulders once.

Be gentle with yourself for the rest of today.

You did something brave

just now.