A short meditation working with our emotions So beginning by making sure you're comfortable You're sitting in a way where you can feel grounded and also upright and alert Making sure your hands are supported and bringing awareness into the space of the body So particularly becoming aware of that contact with the support under you,
The chair or the tuitions or the office seat under you and the contact you're making with the floor or the ground See if you can have a sense of stability of rootedness With the weight of the body falling through those points of contact and beginning with a few deeper breaths And as you breathe out imagining more and more of the weight dropping down through those points of contact,
The upper body rising up As if there's a gentle lift from the crown of your head towards the sky So spending a bit of time softening any areas of holding on in the body softening the face,
The jaw the throat,
The belly,
The legs areas we habitually hold on in,
Hold on to Really allowing your awareness to fill the body the space of the body and softening any areas of tightness as best you can and then bringing awareness to the heart center the center of the chest and noticing how it feels there Noticing how you are in yourself,
Your general mood,
The emotional tone of your experience If you're not sure how you are,
You could try asking yourself What's going on?
What's the weather like inside me?
See if there's a response in the heart center.
You can also notice any thoughts passing through your mind Notice the thoughts but allow them to pass through,
Not needing to hold on to the thoughts Letting them come,
Pass through,
Dissolve So we're just noticing our experience in the body,
In the heart,
In the heart-mind Letting be,
So letting go of any judgment of how you think you ought to be,
You're just noticing how you are with a patient,
Gentle awareness And sometimes we notice areas of discomfort either physically or emotionally in our experience If it feels difficult or painful,
We need to bring even more patience and gentleness a tenderness in the awareness,
Not trying to push away any difficult experiences but staying embodied,
Letting go of any stories in the mind,
Just feeling whatever we can feel in the body Sometimes our experience is more neutral,
Like there's not much going on And again,
We just need a patient awareness and a gentle interest even if not much is happening,
Patient,
Gentle awareness staying with actual sensations in the body And if you notice yourself getting lost in thoughts,
Or when you notice,
Seeing if you can let go Again,
Not trying to judge or critique your experience just notice,
Let go,
Come back to the body,
Particularly the heart center in the center of your chest Letting your awareness be warm,
Gentle,
Patient,
Kindly And if you can,
Allowing the open a little bit more Letting go of any effort,
And just sitting with your experience without trying to do anything in particular,
Coming out of the practice when you're ready
