We'll be practicing a mindfulness of our emotions and so it's helpful to first offer the body any adjustments so that it can be comfortable and at ease.
Remembering too that if at some point there's a great deal of pain or discomfort it's okay to shift the body and then try to settle back in.
So as you start to draw your attention inward,
First letting yourself become connected to the body and sensations of sitting.
Sensing your body being held by the furniture that you're in.
Sensing also your own musculature supporting you.
And to the extent that it's possible letting go of any unnecessary tension that's appearing.
Perhaps noticing the feeling of your feet evenly planted and pressing.
And the weight of your hands equally distributed.
And taking a moment to also notice the body breathing.
Observing the flow of the breath as it comes in and leaves.
And how the body breathes is often colored by our emotional landscape and the state of the body.
Also with a curious non-judgmental awareness just noticing how is the body breathing right now.
And drawing the awareness a little bit more inward.
Taking a moment to observe what is your current emotional state.
And often our initial response to that is something like good or bad or fine.
But let's peel back the layer and look a little deeper.
What is it that you're feeling right now?
And the mind might wander to things outside or inside of your experience.
And see if you can just gently shine that flashlight back on the question.
How is it that I'm feeling right now?
I can usually identify an emotion using a single word rather than a sentence or phrase.
Even if multiple emotions are there at the same time.
And take a moment to check in.
How can I tell I'm feeling this feeling?
Where does it land in my body?
We often sense things somewhere along the midline.
And a particular feeling might feel like a weight,
A pressure or spaciousness.
A pulsing or throbbing.
A lifting or a pull.
And so right at this moment,
Not earlier today,
Not yesterday,
How am I feeling right now?
And it's okay if that question feels a little difficult to answer.
See if you can just invite a bit of patience and a kind,
Gentle awareness.
Observing too that in any given moment,
The name of the feeling or its associated sensations might shift or change.
Remembering that if a feeling you encounter is too overwhelming to stay with,
You can always come back,
Bringing your awareness into the breath or an anchor in the body for a few moments or longer if you need.
Letting yourself again come back into noticing your body in the furniture.
The sense of your feet evenly planted and the weight of your hands evenly resting.
Taking three more breaths to complete the practice.
And as you are ready,
Letting your awareness return.
