Similaire: Libération émotionnelle
Cette Méditation proposée par Yann Thibaud ici te propose d’observer en Équanimité tes émotions
Exercice de transmutation
- Rends-toi compte que l’Émotion est une mémoire du passé et que tu peux la libérer.
- Laisser faire, jouir de l’émotion, que tu acceptes pleinement
Comment laisser faire concrètement
Laisser venir ce qui te vient naturellement. Une émotion se présente, peu importe ce que c’est, alors accepter totalement sa manifestation dans le Corps : si je veux pleurer, je laisse le corps pleurer, si je veux crier, je crie au loup, etc.
Se rendre compte qu’il y a une Émotion mais ne pas s’identifier à elle, et donc ne pas la justifier (ne pas chercher de Raison à ton émotion, juste observer). Laisser l’émotion être la libère après quelques secondes de manifestation physique dans le Corps.
Si on justifie l’émotion (“ah ça m’est arrivé parce que l’autre il m’a dit ça…”), on l’entretient, on n’est pas en Conscience-témoin et donc elle ne se libère pas.
Pour entrer en mode Conscience-témoin il suffit de pleinement accepter que le Corps a le droit de manifester l’émotion comme il le voudra, en Spontanéité, et puis de vivre ça, de le Ressentir pleinement.
les écueils possibles
- Se complaire dans l’émotion, pleurer ou crier pendant des heures
- Refouler l’émotion, ne pas la laisser venir parce qu’on a Peur d’être débordé ou submergé
- Théâtraliser l’émotion : faire semblant de la laisser venir dans le but de s’en débarasser. Ainsi on la force et on l’exacerbe, ce qui enlève la Spontanéité et l’Authenticité de celle-ci.
- Projeter l’émotion sur le processus-même de transmutation : c’est quand tu as peur d’avoir peur, ou que tu es en colère d’être en colère, ou tu es triste d’être triste. À ce moment-là tu bloques ton ressenti initial dans cette mise en abîme. Si tu te trouves à projeter revient simplement au Ressenti dans ton Corps et oublie toutes les Justifications (elles ne nous intéressent pas ici)
Liens : Gérer tes émotions
Méditation sur les émotions de Aynur
So having done the square breathing, you can come to your regular breath. And now you can open your mind eye and just look within yourself what the emotions are arising. You may have a few emotions, actually. Just put an intention to focus on just one emotion. Just look now to one emotion.
So now turn your awareness to that emotion. This emotion can be anger. Just look. It can be also something positive like joy, love. Just look what your body is saying to you.
See if you can locate that emotion in your body. This emotion can move in your body. Just for now, wait. Hold your attention to that space, and your attention will follow the emotion. Now we will look at the details of that emotion.
Details like the shape, the color, the temperature also. Notice all the details about that emotion. Take your time. Just look at that emotion. As you are looking to the details, the characteristic of that emotion, be careful to not chase the story behind what the mind is saying to you. Just look with detachment.
And since it is our object of meditation, we are just here looking to that emotion. Every time that you notice that the mind is wandering, it’s not there anymore, come back and look to that emotion. You will notice that as many time as that you are doing that exercise to coming back to that emotion when the mind is wandering.
When you come back, the emotion has maybe gone or it doesn’t have the same effect. Maybe it’s becoming more slippery. Just notice it. So by observing an emotion without trying to identify it, you are giving that emotion the freedom to transform itself. Because otherwise, we are writing a story behind it. Just free that emotion to transform itself.
Because the emotion is also energy.
It is an energy in our body, but don’t let the mind to attach the story behind it.
And you, you are the witnesser of that emotion. Put your distance like that. That’s why we are observing with detachment.
Continue to observe the emotion, the characteristic.
As we are seeing, the mind is the sky and the emotions are the clouds. So if you feel another emotion, let this also appear, but just observe it.
Let’s take the size.
Now perhaps the object of that your focus has disappeared, that emotion you are feeling it less, or maybe you are feeling it stronger because you put your attention and you want maybe to attach more yourself to that emotion, just realize it. How big or how small is it actually?
And now I will ask you to shift your attention to yourself, to look at yourself. And you will now see that there are two entity, you and the emotion. You are the witnesser, the consciousness of that emotion. And just in front of you, there is the emotion.
So this exercise was just to realize that the emotion is present, it’s real, that the story behind is always written by the mind. And if you can put a detachment, you let the emotion to free because it’s an energy. This energy can be good or bad for our body. It’s just to us to realize it.
And now we will shift our attention to the sounds in the room. If you see that your mind is wandering again, come back. Just listen to the sounds. You can now slowly open your eyes. Just watch your room, everything like, it’s the first time. You can put a smile on your face if you want. If not, you can keep your meditative state. You can stay like that. Just observing.
The observe. The exercise is just to use our eye to observe. If the mind is wandering, come back and just observe. Your time. Don’t put a meaning.
Just observe. That’s the exercise. When you are ready, you can stretch. Or if you need, you can keep this meditative state. We are just observing.
It’s nice if we can just observe without putting the story. It was the exercise. Because the story sometimes put pains. So it’s a strategy, let’s say, if the pain is too hard because I worked on an emotion of pain, of sadness, and it helps. I wish you a wonderful weekend, and thanks yourself, and happy Valentine’s Day.
Sorry. Very important. If you believe that story, if your mind is believing that story, it’s happy Valentine. Thank you, Anne. You’re welcome, Dorianne.
Thank you. Bye bye. Bye bye. Bye bye.