Guided Meditation - The Healthy Release Of Unwanted Emotions

Ian Hawkins 0:02

Are you ready, ready to release internal pain to find confidence, clarity and direction for your future, to live a life of meaning, fulfillment and contribution to trust your intuition again, but something's been holding you back, you've come to the right place. Welcome. I'm a Ian Hawkins, the host and founder of The Grief Code podcast. Together, let's heal your unresolved or unknown grief by unlocking your grief code. As you tune into each episode, you will receive insight into your own grief, how to eliminate it, and what to do next. Before we start by one request, if any new insights or awareness land with you during this episode, please send me an email at info at the and Hawkins coaching.com. And let me know what you found. I know the power of this work, I love to hear the impact these conversations have. Okay, let's get into it.

So I've been talking a lot about emotions lately. And I also share that there are some resources that I can share with you some meditation training. So I thought I'll go one better today, I'll actually take you through a guided meditation to help you release and to process and to regulate your unwanted emotions. This is part of being able to release that unresolved and and known grief. Because when we can regulate our emotions, we can cut through all the noise that that's getting in there from a day to day, and then we can actually see what's showing up. That is there. That's that's still stuck within us that's keeping us stuck, stopping us moving forward and, and really restricting us from enjoying our life to the fullest. So get yourself comfortable. If you need to pause now find yourself have a nice quiet place. If you're driving, I highly recommend you do this while you're driving. So find yourself a place where you can sit or lie down comfortably. And then close your eyes. So like I said, get comfortable. Close your eyes. And just focus on your breath now. So we're starting to breathe in and out slowly. And for some of you, it might be the first time that you've actually taken the time to slow down like this. So there may even be a feeling of exhaustion, you may find yourself yawning. And even through this meditation, you may even fall asleep. And that's fine. I have my teachers when I was learning meditation, I remember saying and it was such a relief. If you fall asleep in meditation, it just means that you're tired. Nothing else, no nothing to read into. Just means you need to be focusing more on your sleep. And more meditation will help that even if the meditation is that you are feeling like you're going to sleep you're actually taking your brain to a theta state. So that you can receive at a level that you already receive at the moment. So whatever is unfolding this, just know that your inner self, your intuitive side, your inner guidance will give you everything you're ready to receive. Nothing more, nothing less. So you are surrendering to the process and trusting that inner part of you to know that you will only receive what you're ready to receive nothing more, nothing less. And you can relax in that knowing that you are in control of this. So in this space of slow breathing for those that can using your nose to breathe in and your mouth to breathe out slowly in through the nose out through the mouth. And for those ready to go to another level and are finding this already comfortable. You can deepen your breaths by using your throat muscles to draw in the air and your throat muscles to push the air out. Allow your breaths to go longer and deeper. So it sounds will they call in yoga oceanic breathing because it sounds a little bit like the ocean so I'll demonstrate now. Through the nose and yeah through the math

And each time you do that, you will notice you can go longer, more drawn out, and more relaxed each time. And allow yourself to seek deeper into relaxation with every breath. And just while you breathe, notice what shows up in your body. Notice what shows up in your mind. And start to gently get yourself in that state of allowing. Allow whatever physical sensations you have, don't resist them and invite them in. Because you more that you can accept and allow and invite them in, they will instant really relax, it is the resistance to these things that keeps us now same with your thoughts. Whatever thoughts are coming through, allow them to flow fully. When the noise in the background, I must be sending my dog into a deep relaxation because he's purging something emotionally there at the same time. And that's another thing you can do in this space is sometimes with meditation, there's all this outside noise that gets us distracted. Same thing, allow yourself to hear everything inviting all those sounds.

Oh whatever you can hear in the background, allow them in. It's actually a great tool for concentration, if you are doing anything where you have to concentrate. It's a high performance state. In that place of allowing, I'm drawn to, to golf specifically or other ball sports, for me is almost like the ball is glowing, the more you can just allow everything in all of using all of your senses. your peripheral vision increases, your focus increases. So now we've allowed in the physical sensations, the thoughts, the sounds in the background, and now allow whatever emotions that are flowing through you. Now, part of it might be some sort of sadness, that's actually more like relief from giving yourself this space. And just allow that emotion in we can get so confused because sometimes that relief emotion we call sadness and makes us feel worse. Just allow it to be. So same with anxiety, excitement, we've got so confused, we can't tell the difference. So allow it to be if there's a anger or frustration or anything else rising to the surface, allow it to be beautiful. And now we're going to get to another level. And I want you to call in all of the people, places, circumstances, situations that have caused you anger, frustration, sadness, anxiety, shame, guilt, any of those things, call them all in in front of you now. If you can't see them and you're more sensory just get a sense that they're there, or a feeling that they're there. For me, I can explain to you the whole vision that I'm seeing but I don't see it. It's like a It's a feeling and a thought. So do that same thing now call in all those different circumstances. Whatever emotion comes up as you see or feel or sense these people, places circumstances, situations, and again, allow it to be beautiful was a really good release on that. That's nice, doing really well. And now part of this meditation, starting to find your voice again, a safe place to express emotions. I want you to say or yell or scream, anything that has left be left unsaid to these people to these circumstances. Anything and everything just get it all out in your mind. So you're not screaming this at the top of your voice you're staying in a calm place continuing to focus on your breath. And then your mind's eye just say everything that needs to be said the more you can surrender to this and yeah, like I said scream and yell if you have to, to healing process. It's safe for them, it's safe for you. And if you need to go to another level, it's okay for you to use any axe. Okay, you need to lash out, lash out. If you need to blow stuff up, blow it up. Again, this is a safe place your healing for you. And as a result, you're healing for them. Baseball bat, swords, whatever, get it all out

to good all of the emotions that are coming up for you now are fine. All of the thoughts are fine, you're letting them out. No self judgment, it just is. You'd rather process it this way then have all that play out underneath a emotion like revenge, people say oh, you can't feel that will actually allow yourself to feel like you're doing now and release it so that you can move up to a better feeling place

now that you've got as much of that out as you can, you're now going to wrap up this whole space. Imagine you are carrying a giant chain like they have coming off the those big ocean liners, the ones that are attached to the anchor. And in this space, you've got all the strength, you need to take this chain, and wrap, wrap up all these people, places, situations circumstances and continue to wrap them until they completely covered and you can do this really quickly in your mind. And you have all the strength that you need to do this, wrap it all up until it's completely covered. And then notice the end of that chain flows all the way through and connects to your heart. And any other part of your body you feel that needs releasing from this toxicity in your body. So you may have multiple of these chains coming off from this big pile of chains that you've created. Now, you'll notice you're standing on the edge of a cliff, and you're going to gently push this pile of and as it falls, the chains will start to unravel from you allow them to unravel. There's no rush, some of them will take longer than others. And just allows you watch that big bowl of chains with all of those things that you've wrapped up in the releasing and the chains running from your system. And then slowly popping out. It'll be like an anchor ripping out so for some of you will be gentle for some of you it might feel like a almost like an exorcism allow it to unravel and they'll start popping out of you. Oh--

for a lot of you, that'll be enough for some of you. It may be like the the big bullet changes stuck in it needs another little kick to get it over the edge wherever it's stuck and continue to release and fall. And it'll fall away. Continuing to release those chains and then dissolve into energy at the bottom oh there feel into your body. And notice the lightness. There may be some residual thoughts, pain, or sensations or emotions, leaving your body acknowledge them just know that they're leaving. Good

good, this is a tool you can use it again and again as you need to release anything else that comes up

as always, with any of these meditations, if anything comes up, that doesn't feel right. I'm giving you my full permission to reach out and ask any questions. So I can make sure that you are back on track or you have some certainty around anything that came up there so that you can move forward in a peaceful way

give yourself a pat on the back a moment of appreciation for she's showing you Up in this space. When you're ready, you can come back fully into your body. You can open your eyes and enjoy the rest of your day.

I hope you enjoyed this episode of The Grief Code podcast. Thank you so much for listening. Please share it with a friend or family member that you know would benefit from hearing it too. If you are truly ready to heal your unresolved or unknown grief, let's chat. Email me at info at Ian Hawkins coaching.com You can also stay connected with me by joining the Grief Code community at Ian Hawkins coaching.com forward slash The Grief Code and remember, so that I can help even more people to heal. Please subscribe and leave a review on your favorite podcast platform