Creating Space For Feelings & Emotions

Welcome to this mindfulness meditation for creating space for feelings and emotions.

Become still wherever you are.

Choose a posture to be as comfortable as possible.

When you're ready,

Lightly close your eyes or gently gaze downwards at your feet.

As you settle into this moment,

Begin to breathe deeply,

Allowing the mind and body to relax with each exhale.

Begin to expand your awareness to whatever is going on for you right now.

Give the weight of your body up to gravity,

Allowing your weight to sink into the points of contact between your body and the surface beneath you.

What sensations are there for you right now?

If you notice any tension or resistance to painful or unpleasant sensations,

See if you can gently turn toward them,

Accepting them as best you can without ignoring the unpleasantness,

Inviting calmness.

If at any point during this practice,

You begin to tense around the breath,

See if you can let go a little bit with each out breath.

Again,

Softening into gravity.

Now notice any thoughts as they arise and pass through the mind.

See if you can let them come and go without becoming too attached to their content.

Look at your thoughts,

Not from them.

Observe them as if they were clouds in the sky.

State to them as a flow of mental events,

Remembering that thoughts are not facts.

Begin now to notice any feelings or emotions as they arise.

Can you let them come and go without pushing away those that you don't like or clinging to those that you do like?

Include everything within your awareness with a kind and compassionate perspective.

Recognize