Emotions as Sacred Messengers

This can be a long practice or a short practice. It can be a few breaths or a journey. There is no right or wrong way to meditate. Let it be creative and maybe even fun!

1. Get into a position where you are both comfortable and able to stay alert. Two positions that allow energy and breath to move efficiently are in a chair with your feet on the floor in front of you, or sitting legs crossed lotus style. If reclining or laying down is what is available to you, that is perfectly fine. 

2. Now turn your attention inward. Become aware of your breath and your body. Maybe your eyes want to close or find a soft gaze in front of you. 

3. Take a moment to notice where the breath likes to go in your body at this moment—whether it’s high in the chest or maybe lower in the abdomen. There is no right or wrong way to breathe. Just notice. Notice if the breath is full or a bit shallow, quick or slow. Just be aware of the quality of the breath moving in and out of the body for as many cycles as you choose. 

4. Become aware of your emotions now. Turn toward the emotion and create space and time for it to be present. What does it feel like? What does it look like? Can you allow your imagination to create a picture of this emotion in your mind's eye? If a particular emotion is not present for you, simply create an open space for all emotions to be welcome.

5. What shows up in my creative imagination within my mind's eye is an extraordinarily remarkable Goddess. I become aware that she has dressed in precious hand-made individually-chosen luxurious fabrics, gems, and flowers all placed perfectly to come see me and deliver me a precious gift. She has a box in her hands. I know that inside the carefully wrapped box is the gift. The gift of my emotion. This sacred messenger has come to deliver it so carefully and so reverently. This is how precious the contents of emotions are. I wouldn't turn the gift away—it is so valuable. I accept it with reverence and gratitude and carefully open it up to see what's inside. Anger, grief, sorrow, maybe even joy! They are all welcome and have come to share guidance with us.

Perhaps you envision a sacred messenger, a luminous light, a different deity, or a place in the natural world where you receive your sacred emotion, such as a riverbank or a cave. Whatever resonates with you or comes to mind is what counts. It could be a being, an image, or a place that stirs feelings of reverence and deep personal regard.

6. Use the tool of your creative imagination to visualize receiving whatever emotion is there for you and whatever it is there to offer you. Maybe the sensation of being with it is enough. Growing your capacity to sit with your emotions. Allowing your system to get comfortable with the feeling of anger or deep sorrow. Maybe it comes to inform you about an action or truth you've been seeking. Listen to the wisdom within as you practice this visualization. 

7. Remain open by returning to your breath if you notice thoughts or stories about the emotion, or a wandering mind taking over. Return to breath in the body, just like in the beginning of the practice, then return to visualizing the sacred messenger. Focus on receiving the most precious and welcome gift, the valuable guidance, the emotion present to inform you of knowledge and wisdom. Do this over and over as many times as you would like. Stay in the mind's eye with your sacred messenger and receive as many gifts of emotion as you would like.