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A Guided Meditation On Emotional Pain - By Christopher Titmuss.

• Establish an upright and relaxed position.
  
  
• Experience several consecutive in and out breaths to establish presence and calmness.
  
  
• Turn the attention fully to any unpleasant feelings or sensations within.
  
  
• Is there any contraction around this experience?
  
  
• Is there a voice around any emotional pain? What is it saying?
  
  
• What word or phrase describes most accurately this pain?
  
  
• Is it sorrow, despair, guilt, anger, confusion, fear or anxiety?
  
  
• Allow the emotional to be present. Notice the centre of it and edges around it.
  
  
• Does it become intense and fade and intense and fade?
  
  
• Allow yourself to be open to all of this as experiences expand and contract.
  
  
• Let in fresh feelings of kindness and support so that healing can take place from within and without.
  
  
• Let an expansive awareness accommodate this emotional pain so that it rests in something bigger than itself.
  
  
• What needs to be understood here? What is a wise thing to do?