Most of us reside in our thinking mind. We dissociate from our bodies because that is where all of our unprocessed life experiences are repressed. Breathing into our emotional pain unravels the patterns that are packed into our body. When we are deeply present to what feels uncomfortable, our stored emotional pain begins to loosen and unravel. This unraveling process, while painful at first, eventually brings new love and light into our body.
I have come to see breathing through the emotional pain of our human experience as the initiation that is required to embody our soul. As we surrender to what is arising for healing from our emotional body, we make room for our authentic essence to inhabit our body. As we dismantle the dysfunctional patterns that have dominated our life, we can enjoy creative freedom, effortless awareness and an unconditional appreciation for life just as it is.
Surrendering to Negative Emotions
Try this meditation for about 20 minutes to begin with:
1. Surrender to Painful Sensations: To stop resisting your emotions, move into your strong sensations. Surrender to them. You might even want to lie down in order to fully embrace your emotions. Watch your emotions move and shift. When a new emotion arises, notice where it is, and how it feels in your body. Emotions transform when we kindly follow each new feeling without telling a "victim story."
2.Turn Toward Fear: To the protective ego, emotional pain feels like, “I am not going to survive....I might even die from this pain.” Instead of vacating your body in fear and avoidance, move toward your emotion with your whole heart. How is this emotion expressing in your body now? Do a body scan and gently touch the places in your body that hurt. Move your hands toward the pain in your body with love. It is also very helpful to tenderly say, "I love you" to each place that hurts.
3. Don't Try to Change Anything: Move in the direction of your emotional heaviness with curiosity. Breathe into your sensations even as they are discomforting. If you are kind to your emotions, they will eventually share a longing or need. They might even say, "I long to be loved as I am." In the process of surrender, we do not attempt to change our emotions at all. We observe them and allow them to reveal their longings.
4. Observe Each Emotion as it Shifts: To shed emotional layers, continually drop back into your body. Observe and be conscious of each emotion as it moves and shifts. Breathe into each new feeling as it changes. Repeat "I love you" to each emotional shift. Eventually there will be no more layers to shed (this time) and you will reach a good feeling.
5. Wait Until You Feel Good: If an emotion feels trapped in your body and is not moving, breathe your emotion out into the room. Give your emotions more space to transform. Let your emotion be in and all around you. When the good feeling finally emerges through this constant state of loving surrender, enjoy it for as long as you can. You have earned it!
6. Listen for Information: Emotions hold information. After we fully feel an emotion it will reveal the painful stories and limited beliefs that need to be transformed. With "fresh space" in your body, you will likely receive insights, new perspectives and antidotes to your pain. This benevolent emptiness creates space to practice and anchor your higher intentions and affirmations or simply to bask in stillness.
Free Expressive Arts Journaling Course
In this course you will learn how to:
DECIDE upon the aspect of yourself that most needs to emotionally heal right now.
DEDICATE a journal and a period of time to deepen into your emotional healing.
DEVOTE yourself to the daily practice of loving what you need to emotionally heal.