MSU Extension Mindfulness for Better Living

Transcript

[Music] Guided Imagery Emotion Meditation. This guided imagery practice helps us to connect to our emotions in a gentle, curious, and compassionate way. We will be exploring and interacting with emotions and sensations. If at any time you feel discomfort, please feel free to stop the practice and take care of any needs. I invite you to settle in for the practice. [bell sound] Allow yourself to take a deep breath in and let it out slowly. Notice your body. Feel the weight resting on the surface beneath you. You are supported and secure. Take a moment and observe anything that is present in your body. Allow yourself to release any tension. Relax your jaw. Soften your shoulders. Allow the breath to come naturally. Imagine that you're on a peaceful path. You feel safe. The space is calm and welcoming. This is a special place that is just for you. As you slowly travel the peaceful path, you notice a small glowing light nearby. This light represents an emotion. Allow yourself to approach this light with a gentle curiosity. Observe this light. Notice the color, size, brightness, shape. Allow this emotion to simply be, without trying to change or control it. Allow it to exist, to shift, to transform naturally. Breathe with this emotion gently existing. Ask yourself what this emotion might have to tell you. Listen without forcing a response. Notice how you feel the emotion in your body. Warmth in your chest, tension in your shoulders, butterflies in your stomach, pressure in your head, or softness around your heart. Whatever you feel is okay. You are observing and safe. Imagine embracing this emotion, sending compassion. Visualize your compassion as a warm light that radiates from you. It warms and brightens the emotion, wrapping it in a comforting blanket of acceptance. Allow yourself to acknowledge the emotion, telling it that you are aware of its existence. Notice any changes to the emotion as you offer it kindness and acknowledgement. Imagine this emotion moving freely around you. It may move slowly or more quickly. Allow yourself to release any attachment to this emotion. It may stay. It may wander away. It is okay. You are okay. Emotions will come and they will go. Take a moment and breathe. You are in your body. Notice the movement as your lungs expand and contract with each breath. Feel the steady surface beneath you. Begin to invite movement to your body if that feels good. Gently wiggling. Gently moving. Remind yourself that you are in your body. Take a moment to check in with yourself and notice if anything feels different. You are safe. You are secure. You are okay. When you are ready, you can let go of the attention. [bell sound] This mindfulness practice is provided by Michigan State University Extension. For more information about upcoming health programs and resources, you can visit our website at www.extension.msu.edu/healthprograms [Music]