Welcome to this meditation for emotional maturity and emotional resilience.
Begin by finding your usual meditation posture,
Sitting in a chair upright with the back straight,
Shoulders relaxed,
Hands are on the legs,
Eyes are gently closed or you could be lying down in a bed comfortably,
But alert and focused.
Begin by taking a moment to feel the weight of your body.
Notice the sensations of your body on the chair or on the surface beneath you.
Take note and cultivate your awareness of the weight of your physical being.
And then notice your breath moving slowly and softly into the nose and out of the nose.
And if you can't breathe through your nose,
Obviously breathe through your mouth.
See if you can cultivate your awareness precisely around the nostrils.
Try and see if you can feel individual hairs moving as you breathe.
Now let's take note of our emotional state currently.
See if you can identify an emotional difficulty that you've experienced.
Where is this emotion in the body?
Is it in your chest?
Is it in your heart space?
Is it in your throat?
Is it in the head and the brain?
Is it in a combination of different areas of the body?
Is it everywhere?
Now let's tune in to the frequency of that emotion.
Does this emotion have any warmth?
Or does this emotion feel cool?
Is it a tight feeling?
Or is it a soft and expansive feeling?
Does it feel like a pressure?
The first thing to do with this emotion that's quick and effective is to remove the label that this emotion is either good or bad.
Most likely you've given this emotion a negative label and that's fine and that's understandable.
We all do that.
Just tell yourself now,
Convince yourself that this emotion is neutral.
It's just a vibration.
It's just a frequency of energy located in your body.
At this point you may notice that your mind begins to attempt to re-label the emotion.
It may say things like,
Oh but this emotion really is bad.
Or,
But this emotion really deserves to be a bad emotion because this person did this to me and it was terrible.
If that happens,
Notice that your mind is not you.
You are the space.
You are the awareness of the mind.
You are the awareness of the emotion.
And again remind yourself,
This emotion is just a vibration.
It might be a dense vibration,
Yes,
But it's still just a vibration like any other.
The next thing we'll do with this emotion is we'll compare it to other neutral sensations and experiences.
Let's find a sensation in your body now that's neutral,
That's neither good or bad.
Let's go to the sensation of your body and the weight of your body that we identified earlier.
The weight of your body,
The sensation of gravity moving your body into the surface below you.
Go to that sensation now and notice how this neutral sensation of gravity,
It's neither good,
It's neither bad,
It's just a frequency of energy.
And notice how you can go back and forth between this neutral gravity sensation and the denser emotional sensation in your body.
Go back and forth and try to make your emotional sensation a neutral sensation.
Go back and forth between the bodily neutral sensation and the emotional sensation and try to establish neutrality between the two.
They're very different vibrations,
Aren't they?
One is very dense and intense.
It could be weepy,
It could be very,
Sad emotion,
It could be very angry emotion and it's got a charge to it.
Whereas the sensation of weight and gravity is neutral and light and not difficult to process.
Keep going back and forth and reminding yourself that both sensations are neutral and vibrations.
You are the awareness.
You are the seer.
You are the presence which notices.
And this awareness that you are has no preference.
It has no opinion.
It has no judgment.
All it does is illuminates.
It's the mind,
It's the lower self which has an opinion and which labels.
Try to rest and relax into the all-seeing awareness that you are.
This is a practice.
We all find ourselves labeling emotions again as we move through life.
But just know that you've done something very brave today.
Keep practicing this skill of comparing neutral sensations to highly charged emotions and you'll notice that your life transforms.
Have a wonderful day.
