Gentle Venting Meditation

0:00SPEAKER_01:You may find that this meditation causes you to want to cry or yell out loud. And if you're in a place where you can't do that, you can also redo this later and just let go of as much as you can right now in the place where you're at, and then go and re-listen and let go of some more. So just trust yourself that you will do this in whatever way is most supportive for yourself and the environment that you currently find yourself in.

0:34SPEAKER_00:This is the Meditation Minis podcast with your host, Hypnotist Shell Hamilton.

0:40SPEAKER_01:You can do this meditation sitting or standing or walking, and you may find that at some point during it you want to change your position. If you're sitting, you might decide to stand up. If you're standing up, you might decide you want to sit down, and it's all good. And begin your process by just taking a deep breath and closing your eyes. And on the next three deep breaths, letting out a little sigh on the exhales, maybe even wiggling your body a bit, or turning your hands in circles.

1:21SPEAKER_01:As you take those three deep breaths in, and then breathing in and let it all go. One more time, breathing in, in, and let it go. Next, what I invite you to do is I invite you to just kind of scan through your body, through your mind, through your emotional beingness. And any emotions, thoughts, or feelings that you perceive as being negative, maybe there's sadness, maybe there's anger, maybe there's frustration, maybe there's fear. Whatever that feeling is, just start with the first one.

2:23SPEAKER_01:And there may be multiple ones, but just start with the one that is calling to you the most right now. And give that feeling a name. Does it feel like loneliness? Does it feel like sadness? Does it feel like fury? Just giving it a name. And now ask yourself if this feeling had a color, what color might it be, and go with the first thing that your subconscious mind suggests to you, whether it consciously makes sense or not. Next, ask yourself if this feeling, if this emotion, if it had a texture to it, what might that texture be?

3:17SPEAKER_01:And go with the first thing that comes to mind. Now imagine that feeling and imagine it as that color and that texture. And ask yourself if this feeling, color, texture had a sound to it. Does it? Does it have a sound? And if it does have a sound, what might that sound sound like inside? And perhaps it doesn't have a sound, and that's okay. But perhaps it does. Maybe it sounds like a or a sound of crackling or popping or snapping, whatever the sound is, just go with it.

4:01SPEAKER_01:And again, if there's no sound associated, that's okay. Stick with the feeling, the color, the texture. Now imagine that feeling that color, that texture, and perhaps that sound, if it was in all parts of your body and it was drawing out of all the parts of your body and meeting up maybe in your stomach, your chest, your throat, your mouth, between your eyes, in your hands. Just pick the spot where all of that color, texture, and perhaps sound is going to travel to.

4:43SPEAKER_01:From all parts of your body, it travels to that place and you feel it getting bigger and bigger and bolder and bolder. And when you are ready, take a deep breath and begin on every exhale to imagine it exiting your body in whatever way makes sense for you. And if you're someplace where making a sound on your exhales feels good, or emotion with your body, if you want to wiggle, if you want to stomp your feet, whatever it feels like you want to do to release that feeling out of your body, go ahead and do it as much as you can, given your surroundings and your own comfort level with the experience.

5:31SPEAKER_01:On every exhale, just let it out, let it out, let it out. On the inhales, breathe in. Get in touch with that feeling, that color, that texture, that sound, and on the exhale, let it out, let it out, let it out. And breathing in and letting it out, and continuing for five or six more cycles now, just breathing in and focusing more on those exhales, exhaling that color, exhaling that texture, exhaling that sound until all of it has left your body as much as possible in this moment in time.

6:47SPEAKER_01:And next, I'd like you to turn your attention to the feeling of breathing in. And imagine if you could breathe in calm neutrality. Breathe in calm, powerful neutrality. Because maybe you've been triggered by something in your life or in the world, and maybe it is a righteous kind of action or feeling, and that's okay. But if there's something you need to face, I promise you that you will do it with greater energy, power, and ease if you do it from a place of calm, powerful neutrality.

7:47SPEAKER_01:So keep breathing it in. What things in the earth to you have a sense of calm, powerful neutrality? Maybe it's a tree, maybe it's a rock, maybe it's a cliffside, maybe it's the ocean. There's no right or wrong. Just allow yourself to imagine the things or a thing of the earth that to you feels like it embodies calm, powerful neutrality. And now imagine yourself breathing that object into your body from head to toe until you become that thing. Whether it's the earth or a rock or a tree, or the cliffside where the ocean and a storm rage against it, and it just stands there being a cliff.

8:51SPEAKER_01:I'm going to be quiet for about forty-five seconds while you continue to breathe that calm, powerful neutrality all through every cell of your beingness. See yourself moving forward into your day in a place of clear, calm, powerful neutrality. And notice how much love can live inside that power. As you prepare yourself now to open your eyes.