Name It To Tame It: A Short Meditation For Emotional Calm

Welcome,

This practice invites you to pause and gently connect with your emotions,

With curiosity and kindness.

There's nothing to fix,

Nothing to change,

Just notice what's here.

Begin by finding a comfortable place to sit,

Or lie down if preferable.

You may close your eyes or soften your gaze.

Take a slow,

Deep breath in through the nose,

And exhale gently through your mouth.

Take another slow breath in,

And let it go.

Feel the weight of your body being supported by the chair,

The floor or the ground beneath you.

Now gently turn your attention inward.

Ask yourself softly,

What am I feeling right now?

Whatever arises is welcome here.

You might notice happiness,

Sadness,

Anxiety,

Frustration or something more subtle.

When you sense an emotion,

Gently give it a name.

Not to analyse it,

Just to acknowledge it.

You might quietly say,

This is anxiety,

This is sadness,

This is calm.

Now notice where this emotion lives in your body.

Perhaps it shows up as a tightness in your chest,

A heaviness in your stomach,

Or warmth in your face.

There's no need to change it,

No need to push it away.

Simply breathe with it.

If another emotion appears,

Gently name that one too.

Notice how emotions shift and change or soften when they're met with awareness.

Take one last slow deep breath in,

And exhale fully.

Begin to bring your awareness back to the room around you.

Carry this simple practice with you,

The power of noticing and naming with compassion.

Thank you for practicing mindful emotional awareness.