Working With A Charged Thought

Mindfulness of breathing.

Working with a charged thought.

Get into a comfortable position and close your eyes.

Briefly scan the whole of your body.

Noticing and feeling all the sensations that are present.

Then turn your attention to the breath.

Feeling the movements of the body as you breathe in and breathe out.

Notice any thoughts that arise in your mind and as best you can let them go.

If a thought comes back a number of times,

The chances are it has an emotional charge.

Just check that out.

Is that the case?

If so,

Take your attention to the emotion that's driving it.

You don't need to identify that emotion.

No need to give it a label.

It's enough to feel it.

Where do you feel it?

Can you locate it somewhere in your body?

Can you allow it to be fully present?

Fully felt.

It may help if you breathe with the emotion.

To breathe it in on the in-breath and see if you can let it go.

Let go of any resistance to it on the out-breath.

Continue to do this for a few minutes on your own,

Allowing yourself to feel the emotions.

Breathe in the emotions and breathe out the resistance with your breath.

And when you're ready,

Gently open your eyes,

Bring yourself back to the room,

Back to the here and now,

Back to your day.