Mindful Moments: Recognizing Feelings

Hello and Welcome!

It has been an emotional couple of weeks for a lot of people. So this week's episode is another listener request-and it is focused on identifying and acknowledging feelings.

This week's short guided meditation will give you a few minutes to sit with whatever feelings you may be experiencing. It will encourage you to begin to identify these feelings in this safe space.

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Transcript

Hannah Castillo: Welcome to the Love Your Calm podcast. Mini meditations to help you slow down and find your balance in this fast paced world.

Hello and welcome.

It's been an emotional couple of weeks for a lot of people, so this week's episode is another listener request. It's all about giving yourself space to identify and acknowledge your feelings. I love to hear your ideas, so thank you for continuing to reach out and share them.

Let's get started.

Let's begin by taking an intentional breath together. Inhale completely through your nose, hold it for a moment and exhale fully through your mouth. Let your breath continue with its own rhythm as you take any movement you need to find a comfortable seated position. Give your body permission to begin to relax as you gently close your eyes if that feels comfortable for you, or maybe just soften your gaze. 

As you settle into this moment, bring your attention to your breath. Notice the rise and fall of your abdomen, the sensation of the air entering and leaving your body. This steady rhythm becoming your anchor-grounding you here in this present moment.

I invite you to take the opportunity to check in with yourself. How are you feeling right now? You may notice a variety of emotions present. Some may be familiar, while others might feel new or confusing. It's perfectly okay to feel a mixture of emotions all at once.

As you continue to breathe, begin to scan your body for any sensations or feelings. Start from the top of your head and gently move down. Notice any areas of tension, discomfort, or even warmth as you continue your scan. These physical sensations can often give you clues about your emotional state.

Once you've completed your body scan, bring your awareness to your heart space. Take a deep breath in and as you exhale, invite any feelings or emotions to come to the surface. You may feel sadness, joy, anger, anxiety, or something else entirely. Whatever comes up, allow it to be present without judgment.

Take a moment to name these feelings. Begin with the most prominent emotion you notice. What is it? Give it a name. Naming your feelings can help you understand them better and create space for processing. 

If you find you're experiencing multiple emotions, that's okay. Take a moment to acknowledge each feeling. You might say to yourself, "I feel anxious", "I feel angry," or "I feel hopeful." Allow each emotion to exist without needing to change it or push it away.

Take a couple of deep breaths here, allowing yourself to fully embrace your emotions.

Now let's take a moment to practice self compassion. It's important to recognize that your feelings are valid and deserve attention. Regardless of what you're feeling, remind yourself that it's okay to experience these emotions. You're human and it's natural to have a range of feelings.

Take one final breath, reminding yourself that you are capable of acknowledging and navigating your feelings. And when you are ready, begin to bring your awareness back to the space around you.

When it is comfortable for you, gently open your eyes. Take a moment to notice how you feel now. You may find that simply acknowledging and naming your feelings has created a sense of relief or clarity. As you return to your day, carry this awareness with you. Remember, it's okay to check in with yourself regularly and to name your feelings as they arise.

Thank you for joining me for today's practice for taking this time to connect with your emotions and for honoring your experience.

My name is Hannah and it means so much to me that you're here.

If you enjoyed this meditation, take a minute to hit, subscribe or follow wherever you're listening, and it would be so helpful if you could also share it with a friend.

Word of mouth is the best way for a small podcast like this to continue to grow.

As always, thank you for helping me spread the word that a few minutes of meditation really can make a difference.

Until next week...