Meditation for Releasing Emotions

Sometimes negative emotions can build up in you.

Maybe you feel anxious, stressed, or angry.

Your mind begins to churn, and your body tenses up.

 

When you feel this way, it can be helpful to release these emotions.

Like a pressure valve letting out steam.

 

Close your eyes and bring awareness to your breath.

Inhale fully and then exhale slowly and gently.

Do this several times, noticing how your chest rises and falls.

 

Recognize the emotions that you’re feeling.

You don’t have to do anything with them.

Simply be aware of them.

It can even be helpful to name the emotions.

 

Is there a particular spot in your body where you feel the emotion?

Maybe your stomach is balled up.

Or your shoulders are tense.

Or your chest feels tight.

 

Instead of trying to push the feelings away, allow them to pass through you.

 

Imagine that your emotions are a tight ball.

Let the ball begin to spread through your body.

As the ball spreads, it begins to dissipate.

The emotions begin to melt away.

 

You are breathing in peace and breathing out the negative emotions.

With every inhale you feel calmer.

With every exhale you feel the emotions less.

 

It may help to imagine your feelings as a cloud.

As you continue to breathe in and out, the cloud begins to disappear.

Watch the cloud go away.

 

Now you are at rest, both in body and mind.

You can think clearly, and your muscles are relaxed.

Your emotions aren’t controlling you.

Your mind isn’t racing.

 

Enjoy this relief for a few moments.

 

When you’re ready, open your eyes and come back to where you left off.

Notice how your situation has seemed to change now that you can think clearly again - Without the stressful, negative emotions.

 

You can do this exercise as often as you need.

Whenever negative emotions begin to build in you, use this process to release them.