Welcome to this practice focused on cultivating awareness of our emotions.
Through this meditation,
We will gently examine our minds to foster greater self-awareness.
As we begin to clearly recognize what is happening within us,
We can form a wiser,
More compassionate relationship with our emotions.
Feelings are a natural part of life,
However,
We often ignore or suppress them,
Which can leave us feeling overwhelmed or controlled by them.
In this safe,
Nurturing space of meditation,
We will practice welcoming our emotions,
Recognizing their presence,
Observing how they feel in the body,
And allowing them the space to arise and pass without judgment.
This helps us learn how to pause and respond thoughtfully,
Instead of reacting in habitual ways.
This meditation is best suited for times when you are open to exploring your emotional landscape.
It is not recommended for moments when you are experiencing intense emotions.
Let's begin by finding a comfortable,
Supported posture,
Either seated with a tall spine or lying down.
Taking a few deep breaths to settle in.
Now allowing your breath to return to its natural rhythm.
Simply let your body breathe,
Feeling the in and out flow of the breath.
Softening your belly to receive the breath easily.
Using this natural rhythm as an anchor for your present moment awareness.
If focusing on the breath doesn't feel supportive today,
You might allow your attention to rest gently in the body,
Perhaps noticing your hands,
Feet,
Or the body as a whole.
Whenever you notice your attention has wandered,
Kindly guide it back to the breath or the body,
Welcoming back your awareness,
Almost celebrating that you are aware and relaxing back into this moment.
After a short while,
You may notice background experiences arising.
Body sensations,
Thoughts,
Emotions.
For today's practice,
We will focus on exploring the emotions present.
Opening to your current experience and receiving any emotions with kindness and curiosity.
You might notice whether the feeling is pleasant,
Unpleasant,
Or neutral.
Just noticing.
There's no need to change it.
Simply acknowledge that this is the way that it is.
It can be helpful to gently name the emotion.
You might softly whisper in your mind,
Happy,
Sad.
Whatever word it is that helps you to capture the general sense of the emotion.
This naming of emotions helps us acknowledge them with non-judgmental awareness,
Preventing us from getting caught up by them.
Now see if perhaps you can find the feeling in your body.
Our emotions have a physical presence,
But sensing this may be new to you,
And that's perfectly okay.
You might feel a warmth in your body,
A heaviness in the chest,
A flushing in the face.
Just approach this with an open,
Exploratory spirit,
Setting aside any judgment if it feels challenging.
Now noticing how the emotion shifts as you bring awareness to it.
Does it soften?
Intensify?
Does your mind create a story around the emotion?
You might notice more surface emotions as you rest here,
Like tired,
Restless,
Calm.
Occasionally deeper emotions may arise,
Feelings you've been too busy to acknowledge.
And if a difficult emotion does surface,
You may choose to bring gentle awareness to it.
You may ask yourself,
What do I need right now to be with this emotion?
And if that feels overwhelming at this moment,
You might ask yourself,
How can I care for myself if I can't sit with it?
Perhaps returning to the breath and the stability of the present moment.
And once you've explored the emotion and its hold diminishes,
You can gently return your focus to the breath or the body.
And whenever another emotion arises and pulls you away,
Remembering a kind attention to whatever it is.
Letting the naming and acknowledgement of the emotion support your mindful,
Loving awareness.
And as we approach the end of this meditation,
You can begin to invite gentle movement back into the body.
Taking a few deeper breaths,
Stretching softly if you'd like.
And when you're ready,
Opening your eyes.
Remembering that your capacity to respond mindfully develops each time you experience emotions during meditation.
And simply observe them,
Allowing them to be here as they are,
Without reacting.
