Mindfulness of Thoughts and Emotions Meditation by Eva Tzoureka.
Welcome.
Find a comfortable position.
You can place your hands on your lap.
You can relax your shoulders.
Whenever you feel ready you can gently close your eyes or have a soft gaze.
And let's find the breath specifically in the nostrils.
We're going to be breathing in and out through the nose.
And let's start by taking a deep breath together and slowly exhale noticing the air coming out through the nose.
And again take a deep breath in and find your own rhythm of breathing in and out through the nostrils.
And now let's turn our focus to notice what thoughts there are in your mind.
What is the first thought that you notice?
And become aware of and whatever that thought is make the choice to let that thought flow away.
And now see what becomes present for you.
Is there another thought?
If you find just blank space there that's fine too.
But choose not to engage with a thought.
Don't start swinging like a little monkey from branch to branch.
Just cut off the process at the very first thought and choose to let that thought slip away.
Remember we are not our thoughts.
And our thoughts are not us.
And again see what becomes present for you at this exact moment.
Is there another thought?
Just notice and choose to allow that thought to float away.
Thoughts are simply visitors saying a quick hello and we can smile at them and wave at them and then allow them to go their way knowing that we are not our thoughts.
And now I would like to invite you to gently tune into what you're feeling exactly in this moment.
Perhaps you feel connected with yourself or perhaps you feel lonely or angry,
Frustrated,
Bored or you feel happy,
Peaceful,
Calm.
Just notice how you feel with no judgment at all.
Just simply with an awareness of how you're feeling in this exact moment and allow that emotion to wash over you and then head away and wait a little bit and then notice what emotion feels more present for you now.
And again in this next moment,
In this present moment right now,
What are you now feeling?
And again allow that emotion to wash over you and then head away.
And through this process we see that just as we're not our thoughts,
We are not our emotions and our emotions don't define us.
Like everything else they are impermanent.
Pema Chodron says,
Impermanence is a principle of harmony.
When we don't struggle against it,
We are in harmony with reality.
We can acknowledge an emotion,
Even a difficult one.
We can be present with it,
We can see it and we can also choose not overwhelm us.
We can choose to let it be.
Our ability to step back from our thoughts grows stronger as we practice.
Changing our relationship to our thoughts and our emotions rather than trying to change their content is the key to healing and realizing our true potential.
You can turn your awareness,
Your focus now into your breathing,
Allowing your mind to be one with your breath.
You can whisper in your mind,
Thank you for this experience of connecting with yourself.
You can wiggle your toes,
You can wiggle your fingers and whenever you feel ready you can gently open your eyes.
Namaste
