The following meditation is called mindfulness of emotions observing an ocean wave.
Please take a few moments to sit with a relaxed and erect posture.
Allow your hands to rest comfortably on your lap and have your feet planted flat on the floor.
If you feel comfortable,
You can gently close your eyes fully or partially.
Take three deep breaths to settle into your body and into this present moment.
Breathing in,
Know that you're breathing in.
Breathing out,
Know that you're breathing out.
On your next in-breath,
Gently guide your attention to how you are feeling within yourself in this present moment.
As best as you can,
Notice whatever feelings arise within you,
Whether they be pleasant,
Neutral or unpleasant,
Whether they be strong,
Medium or weak in intensity,
Just simply noticing.
It may be helpful for you to label the emotion and greet it at the door,
Perhaps saying,
Hello,
There you are,
That's how I feel right now.
Whatever feelings are present,
Remind yourself that it is okay to allow yourself to feel it without analyzing,
Judging or trying to push it away,
Just allowing it to be.
Breathing in,
I'm aware of my present emotions.
Breathing out,
I allow my emotions to just be as they are.
As you continue to breathe in and out,
Take the opportunity to scan your body from head to toe.
Just where and how you feel the emotion in your body.
Paying attention to the physical sensations that you are experiencing.
If there are areas of tension,
Tightness or discomfort,
Gently breathe into it.
As best as you can,
Tend towards any difficult emotions as you might tend towards a child or beloved friend with curiosity,
Compassion and loving kindness.
For the next few moments,
Continue to just observe your emotional experience.
Stay present with your emotions and give them the time and space they deserve to be heard.
As best as you can,
Make no attempt to change how you are feeling by pushing it away or trying to hold on to it.
Assume yourself that feelings are to be felt,
That you are not your emotions,
That emotions are not facts,
And that your emotions are not permanent.
As you continue to breathe in and out,
Take the opportunity to just observe your emotions and feel them.
Now that you have become aware of your emotions,
Notice how it changes in intensity and nature.
Perhaps imagining your emotion like an ocean wave,
At times increasing and becoming more intense,
But eventually always reaching some plateau,
Subsiding and finally passing.
When you are being mindful of your emotions,
You don't fight the wave,
But instead you allow the wave to carry you over its crest and down the other side.
Or perhaps you might choose to surf the wave,
Allowing it to carry you into the shore.
At times,
You may notice that the emotion may arise again,
Setting off another wave or smaller ripple.
This is completely normal.
Once again,
Being aware of that emotion is not permanent and tend to it with patience,
Openness and compassion.
Stayati.
When you have fully experienced whatever emotion is present and the experience has run its natural course,
Scan your body once again and see if there is another strong emotion that is present.
If so,
Repeat the practice with that emotion for another few minutes or longer if you wish,
Perhaps reminding yourself from time to time that the intention is simply to be aware and accepting of your feelings and each moment.
When you are ready,
Shift your attention from your emotions to your breath.
Breathe into your body and pay attention to the movement of your breath.
Allow your breath to anchor you back to the present moment.
Breathe into your body and pay attention to the movement of your breath.
Breathing in,
I have arrived.
Breathing out in the here and now.
In breath,
Out breath.
In breath,
Out breath.
Breathing in,
Out breath.
