Reaching for Hope: A Meditation for Heavy Emotions

Hello and Welcome!

This week's meditation is a listener request, so thank you for continuing to reach out with your ideas for the podcast!

This short, guided meditation will help you to pause, reflect and find a sense of hope-even if life feels pretty stressful at the moment. 

For more information about Hannah Castillo, her meditation practice, or to explore ways to work with her, visit the website and blog at https://www.love-your-calm.com

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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.

This week's episode is another listener request. Some days are heavier than others and sometimes it can be easy to lose sight of hope when sitting with those heavy emotions. This short meditation will help you find comfort and offer hope, even if life feels like a lot right now.

Let's get started.

Take a couple of moments to get settled. You can remain seated, feet flat on the floor if you would like. Or you can choose to sit cross-legged if that's more comfortable for you. Or maybe you'd rather be lying down today. Whatever position feels good for you. Once you are settled, consider closing your eyes if that feels okay, or maybe just soften your gaze.

Let's start with a couple of rounds of breath. Inhale fully, feeling your lungs fill with air,  your stomach gently rise. Hold it for just a moment and exhale completely. Let's take another round of breath. Just like that. Inhale completely, breathing in the nourishing air. Hold it for a moment and exhale fully, releasing any tension or heaviness you may be feeling.

As you settle into your breath, let it flow naturally, finding its own rhythm, its own pace. With each inhale, invite in a sense of calm and acceptance, and with each exhale, let go of any emotional burdens that may be weighing on you. 

I invite you to shift your awareness to the feelings you've been experiencing. Take a moment to consider how these feelings show up for you. Acknowledge any heaviness or tension without any judgment. Give yourself permission to recognize that it's perfectly okay to feel deeply and that these emotions are valid.

As you continue to breathe, focus on the sensations in your body. Notice where you may be holding tension or discomfort. Simply observe these sensations without feeling a need to change them. Give yourself permission to sit with these feelings, acknowledging that it's natural to experience discomfort, but it's also okay to seek relief. Begin to shift your awareness to the concept of hope and on your next inhale, invite in a sense of hope. With each inhale, think of the possibility of brighter days ahead. With each exhale, release any doubts or fears that may cloud your view of the future.

Allow the idea of hope to fill you, reminding you that emotions are temporary and that change is always possible. If your mind begins to wander or if thoughts about your emotions arise, gently acknowledge them and return your focus to your breath. Remember, it's natural for thoughts to come and go, but hope is always there, waiting.

It's always waiting to be held.

Take one final round of breath here, using the inhale to invite in acceptance and hope, and the exhale to remind yourself that it's okay to take the time you need to process your emotions and when you are ready, begin to shift your awareness back to the space around you. Take any movements you may need, maybe wiggle your fingers and toes, and slowly, when it feels comfortable for you, open your eyes. Carry this sense of comfort, acceptance and hope with you throughout your day, knowing that this practice will be your waiting whenever you need it.

Thank you for joining me for this short meditation. My name is Hannah and it means so much to me that you're here today. If you found this practice helpful, consider sharing it with a friend or maybe share it on your social media and be sure to tag me if you do so I can say thanks.

Remember to hit subscribe or follow wherever you're listening and maybe even take a moment to leave a rating or a review.

And as always, thank you for helping me spread the word and including a few minutes of meditation in your day really can make a difference.

Until next week...