💗 Meditation Monday 🧘‍♀️ - Feel All the Feels
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Welcome to Meditation for Anxiety. I'm Katie Kramitzos. I'm the creator of the Women's Meditation Network and your guide here. I am so grateful you've taken the time to be here with me right now. This episode is made possible thanks to the generosity of our sponsors. And after a message from them, we'll begin today's episode. If you'd like to listen ad-free, become a premium member by following the link in the show notes.

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to get Bioma with an extra 15% discount. This is a limited time offer, so don't miss out. Claim your extra 15% savings today. Your gut will thank you. Hello and welcome. I am so grateful to be here with you for our Meditation Monday. It was a really beautiful one today that I shared live in our Facebook page. You can join me every Monday live at 1130 a.m. Eastern.

but I also put it here every single Monday so you can listen as you like. I hope you really enjoy this one. Namaste, beautiful. Hello. Good morning. Happy Monday. Happy Meditation Monday. I'm so grateful you're here with me. I've got a really special one for you that I want to share. So as you come on, say hello. Let me know what emotions are going on for you today because that is going to be the subject of our podcast.

meditation. And I want to give this meditation a little context. I used to have a podcast where I interviewed businesswomen, really awesome, amazing women entrepreneurs. And I remember one woman I had on, her name was Bea Arthur, not the girl from Golden Girls, but another amazing woman called Bea Arthur. And she said this statement that I'm going to paraphrase. And it was something along the lines of,

Every emotion deserves to be acknowledged. And she was in the therapy world. And that statement always stuck with me as...

Just a really beautiful way to honor all of our emotions. And you'll hear that in my meditations quite often where I'll talk about like honoring our emotions, honor the feelings that are here because I too do believe now that all emotions deserve to be recognized and to be at least acknowledged.

Doesn't mean we need to sit in them. It doesn't mean we need to let them take over our lives and, you know, be the fuel behind our decisions, but to be recognized, to be acknowledged, to be honored. I'm saying this today because yesterday, you may remember me talking about two weeks ago about my very good friend, Neil, who passed away and it was sudden and just heartbreaking, heartbreaking. And, um,

He and his wife were in our inner circle, our inner inner circle. He's one of my husband's best friends. So yesterday was his celebration of life. And I found myself sitting there. It was absolutely beautiful. Like just such an incredible representation of who he is. And I found myself sitting there and thinking,

within the span of 10 minutes, I was sobbing. I was smiling. I was laughing. I was feeling nostalgic. I was, um, feeling angry, right? Just feeling all of the emotions. And it struck me of this is what it feels like to feel all the feels and just to allow all of those emotions to roll through on the

I think it's a really powerful process when we allow ourselves to feel all of our emotions. And in that, like there's so much beauty in allowing ourselves to notice and acknowledge and to like see all of these emotions. And to me, it just is this beautiful, like, wow, that's like the juice of life. Like that's the juice of this human world, right? Of this human experience is that we're just like,

in it, deep in all of this stuff. So anyway, that is what our meditation is going to be about today. So my intention in sharing this meditation today is to give you an opportunity to actually acknowledge what's here inside of you right now and to give yourself an opportunity to allow it to be and to maybe move it through a little bit and give you an opportunity to use that as a reminder of just how magical

and beautiful this life actually is. So let's go ahead and start by closing your eyes if you can. Let's start with one big deep breath, breathing in through your nose, feeling that warm air on your nostrils. Then hold it at the top for just a second and then exhale all that air out. And then let yourself fall into a nice, easy rhythm of breathing.

And with every breath out, see if you can notice your body sinking a little deeper into the object that supports it. See if you can feel your shoulders drop, your whole face soften, and your stomach relax. As you settle a little further, see if you can just take a little bit of an inventory over what thoughts you might be feeling inside. Maybe some are

Kind of loudly rumbling within you, begging for some attention. Or there might be some hidden in the caves within, not wanting to be found. See if you can notice and maybe quietly and silently whisper what those emotions might be. Maybe excitement. Maybe sadness. Maybe frustration. Anxiousness. Anger. Joy.

Maybe shame. Maybe envy. Imagine yourself just acknowledging these emotions. And each time you silently do, see if you can imagine them lighting up in whatever part of your body they're in. It's okay that they're here. It's okay that they're present. It's okay that they are feeling. It's okay if some of them are bigger than others.

Just acknowledge and surrender to what they are within you. See if you can let go of your desire to get rid of them all or to get rid of the ones that are uncomfortable in order to feel relaxed. You don't need that. All of these emotions can just exist right now without any meaning, without any resistance. Let them just be.

Now imagine yourself taking one of the emotions and holding it in your hand. Just observe it here for a second. Maybe there's a part of your mind that wants to resolve it and let it move away and let yourself figure it out so this emotion can dissolve. Or maybe there's a part of you that wants to live in this emotion forever and let it expand and let it overshadow everything else.

Just acknowledge those thoughts and those desires and let them move away as you just stare at this emotion in your hand. Now take a big deep breath in and as you exhale, imagine that your hand takes this emotion and places it on your heart as you feel it absorb back into your body. Now imagine grabbing another emotion within you

Holding it in the palm of your hand and just letting it be. Giving a silent nod and acknowledgement without needing to get rid of it. And then let your hand bring it to your heart and absorb into your body. And for the next little bit, see if you can do this over and over again with all of those emotions that you're feeling. All of those emotions inside. Holding them in your hand.

and placing them upon your chest as they absorb back into your body. Now breathe and see if you can feel the warmth of all of these emotions just living inside of you. And know that at any moment, you can take them out again and allow them to blow off into the breeze, into the air around you, acknowledging them and saying goodbye for the moment.

You are not your emotions. They are simply a part, a beautiful part of your human experience. Now see if you can find the beauty in the dancing of all of these emotions inside of you. The gratitude for this life that allows you to feel all of it. The pain and the joy, the tears and the hugs, the frustrations and the lightness.

What a gift. Go ahead and place your hand on your heart, noticing the warmth between the palm of your hand and your chest and bowing your head in gratitude. Let's end with one big deep breath. And as you exhale, slowly open your eyes. I hope you really enjoyed that. And I hope it gave you an opportunity to really appreciate all of those emotions instead of maybe just wanting to rid them all away.

Remember, if you enjoyed this meditation, please share it. Just go ahead and press the share button so other people can experience it. And remember that there are free meditations, often multiple times a day, across our entire network, womensmeditationnetwork.com. You can also go to your favorite podcast app, Apple Podcasts, Spotify, whatever app you're listening on,

And you can just search for Women's Meditation Network or Meditation for Women, and you will find all of them at your fingertips. And you can have me in your ears at any time. Okay, I love you. Thank you so much for being here and happy rainy day.