Guided meditation · 14 min
Feeling Your Emotions
Let every feeling move through you without taking over, and find the calm, spacious place that was watching all along.
With
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- Level
- All levels
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Night or early morning
About this session
- Builds emotional awareness
- Creates inner space
- Softens self-judgment
- Restores a steady centre
Jeffrey Allen guides you to rest your attention just behind your eyes, then invites in one feeling at a time. You shape your face and posture to match it, check an imagined dial of how much permission you give yourself to feel it, and turn that dial up fully.
It suits anyone who tends to bottle things up, get swept away, or judge what they feel. Try it at night to put the day down, or early in the morning before you meet other people's moods and your own.
After the session
01
Room to feel
Notice emotions without being swallowed by them.
02
A steadier sense of self
Know yourself as the one who is aware.
03
Less inner resistance
Stop arguing with feelings you'd rather avoid.
04
Kinder emotional habits
Meet your feelings with care, like a parent.
Who it’s for
Yes, if…
- Anyone who pushes uncomfortable feelings away
- People who get caught up in strong moods
- Those curious about building emotional intelligence
- Anyone wanting a quiet reset at night or at dawn
Not now, if…
- Those wanting a deeply relaxing, sleepy wind-down
- People who prefer silent meditation (this is guided)
- Anyone not ready to revisit difficult memories, even briefly
About the teacher
Jeffrey Allen
Energy healer, pioneer in online energy training & Mindvalley author
Jeffrey Allen is an energy healer, speaker, and pioneer in online energy training, known to Mindvalley students as the author of Duality and Unlocking Transcendence. Through live seminars and online energy training, Jeffrey has taught thousands of people to tap into their intuition and harness the power of their own energy, improving their relationships, deepening their spiritual connection, and increasing their personal presence, happiness, and impact. He lives in Japan with his wife, Hisami, and together they bridge East and West, helping people around the world awaken their spiritual potential. Jeffrey's mission is to make energy work and higher awareness available to everyone, so people can release needless conflict and pain and live with purpose and meaning.
See all by Jeffrey AllenQuestions people ask
Still unsure? Ask your assistant anything about this session.
What is the permission gauge?
It's an imagined dial from zero to a hundred percent that you check before each emotion, asking how much permission you have to feel it. If it sits below a hundred, you move it up. The idea is to allow the feeling that is already in your body, letting it come into awareness when needed and go out again when it isn't.
Why do I make a face and posture for each emotion?
Smiling, frowning, scowling, widening your eyes for fear, or tucking your chin and collapsing for shame gives the feeling a doorway into the body. You then notice where you feel it, which makes the emotion physical and easier to observe rather than something to think about.
Why am I asked to remember a time and then let the event go?
You recall when you felt the emotion deeply and how old you were, so the feeling arrives fully. Then you drop the story and keep only the sensation itself. Seeing the emotion apart from the event is what lets you observe it.
What does 'you are not the emotion itself' mean here?
After each feeling, you're reminded that you are the awareness and consciousness sitting behind your eyes, and that you are feeling the emotion. You aren't the emotion. That small shift is the practice's heart: feel it fully while staying the one who notices.
What is the exercise about emotions as children?
Near the end you notice all the emotions at once and imagine they are your children, each loved. As their parent, your job is to help them grow into balanced adults. You're left with a question to hold: how will you help your emotions grow up?
Why does it start and end with a smile?
The smile opens with happiness and returns at the close, this time with gratitude that you are able to feel your emotions at all. It frames the whole session as welcoming rather than something to endure.