Welcome to your meditation on mindfulness of feelings.
Giving yourself a few moments to find a comfortable and relaxed position for your body.
Letting your eyes gently close down and slowly begin to sense yourself letting go of your day and eventually letting go of your surroundings.
Taking time to shift your awareness from the outer surface of your body into your inner environment.
I invite you to take a few deep breaths to help bring you deeper inside of yourself.
Each inhalation is an invitation to welcome relaxation.
And every exhalation is an opportunity to release any noticeable tension within your body.
Taking a few moments to let your breath come back to its natural rhythmic flow.
Beginning to pay close attention to your breath.
Feeling relaxation with every in-breath.
And calmness with every out-breath.
Noticing how every inhalation is guiding you deeper and deeper into the spaciousness of your belly.
Observing the way each exhalation is encouraging you to be present in your belly.
May your belly be the space for you to anchor your attention as you start to observe your feelings.
As you continue to soften into the comfort of your belly,
Start to notice your feelings.
Every feeling will arise.
Reach a peak and then eventually fade away.
As you notice a particular feeling,
Observe whether the feeling is pleasant,
Unpleasant,
Or neutral.
It is important that you witness the particular feeling as an interested observer,
But never becoming entangled in it.
Continue to notice each incoming feeling and always identifying whether it is pleasant,
Unpleasant,
Or neutral.
If at any time you get pulled away by distraction,
Simply come back to the anchor in your belly and then recommit to watching your feelings.
Observing how your feelings are constantly in motion and always changing.
Staying with the ebb and the flow of your feelings.
Noticing the places inside your body where each feeling arrives.
Reaches a peak and then eventually fades.
The feelings might be coming from the past,
The present,
Or the future.
The feelings might be arising from either physical sensation or inner emotions.
As you continue to observe your feelings on your own,
You might start to sense everything within you becoming calmer and more relaxed.
Remember to observe without being attached,
Not seeking to be engaged.
Just mindful awareness.
Letting go of the practice of observing your feelings.
And just giving yourself time to be present within your inner world,
Sensing a deeper state of peace and calm.
The breath is calm and clear.
The mind is calm and clear.
Everything within you is deeply relaxed.
Gently bringing yourself back to the present moment by taking a few deep breaths and perhaps even letting go of a gentle sigh.
Slowly lift your gaze and taking in your surroundings.
Being fully grateful for the experience of being so mindful of your feelings.
Namaste.
