Hello this is Itzel.
Welcome to this practice to support you with staying present when emotions rise.
Emotions like waves in the ocean naturally arise and fall away.
This practice is an invitation to recognize the impermanence of emotions and to begin cultivating the mindful presence needed to allow them to flow through us without attachment or resistance.
Let's begin.
If it feels comfortable gently lower or close the eyes and take a moment to arrive.
Feel the support beneath the body,
The floor,
The chair,
The surface supporting you.
Allow yourself to feel held and bring the awareness to the breath.
Not changing it just noticing the natural rhythm of the breath flowing in and the breath flowing out.
Notice if a particular emotion feels present right now.
You don't need to name it precisely.
And if there's not a particular emotion that you're aware of in this moment,
You can work with an emotion that's familiar to you.
Emotions often show up first as sensation in the body.
Take a moment to notice if this emotion is showing up as sensation.
Notice how it feels in the body,
If at all.
You might notice warmth or coolness,
Tightness or relaxation,
Heaviness or lightness,
Dullness or sharpness.
There's no right or wrong way or place for sensation to appear.
Simply notice what's here.
And now see if you can notice the sensations opposite.
So if you're sensing warmth,
See if you can find coolness.
If tightness,
Find relaxation.
Simply be with this opposite sensation now.
And now go back and forth between opposites.
First sensing one and then the other.
At your own pace,
Your own rhythm.
And now see if you can sense both opposites at once.
Now see if you can rest for a few moments as the one who is aware of the sensations in the body.
The space in which all sensations and emotions appear and disappear.
And now gently bring the awareness back to the breath.
Feel the body breathing.
Feel the contact with the surface beneath you.
The air on the skin.
And as we close,
Recognize that this steadiness,
This awareness,
This capacity to witness emotion,
Sensation,
Breath.
This is available to you at any moment.
Always here,
Always now.
Always available to you.
And to close,
If you'd like,
With the palms of the hands together in front of the heart.
Together,
Let's send out a silent wish that all beings everywhere know peace,
Peace,
And only peace.
And when you're ready,
Gently lift or open the eyes.
And thank you for practicing with me today.
