Position yourself comfortably in the chair.
Feet flat on the floor,
Arms placed comfortably,
Chair fully supporting your body.
Allow your eyes to close.
Begin by paying attention to your breathing,
Taking a few long breaths to get settled.
Now gently guide your attention to how you are feeling emotionally within yourself at this moment.
Note whatever feelings arise within you,
Whether they be positive,
Neutral,
Or negative.
Whether they be strong or weak in intensity.
They are all just emotions,
All just feelings to be felt.
Whatever feelings arise,
Remind yourself that it is okay to allow yourself to feel it.
Remember that you are not your emotions,
You are the watcher of your emotions.
Take some time just to observe your emotional experience,
Making no attempt to change how you are feeling in this moment.
You might label the emotion to yourself,
Ah there is calmness,
Happiness,
Indifference,
Surprise,
Boredom,
Frustration,
Fear,
Sadness.
You might describe where and how you feel the emotion in your body.
Take time to notice the physical signs that you are feeling the way you feel.
Watch as the emotion changes in intensity and nature.
Bring whatever image to mind that helps you be the watcher of your emotions.
Maybe seeing your emotion like an ocean wave,
Or an express train,
Or a cloud floating in the sky,
Or a leaf floating on a stream,
An empty room,
A naughty child.
You don't have to buy into your emotions and get swept up in them.
You don't need to change your emotions,
Fight them or get rid of them.
You are just here to watch,
Observe and experience what is going on right now.
See if you can make some space for the emotion,
Seeing it as part of a broader landscape within you that contains lots of things like other feelings,
Thoughts,
Memories and body sensations.
Your emotions are just emotions.
Your feelings are just feelings,
Nothing more and nothing less.
When you have fully experienced whatever emotion is there and the experience has run its natural course,
Redirect your attention towards your breath.
Note each inhalation and each exhalation.
Bind your attention to the back and forth movement of the belly as you breathe in and breathe out.
Note the sensations in your body as you draw breath in and then out again.
Take some time now to allow your breath to be your anchor to the present moment.
If your mind wanders away from the breath to an emotion or thought or sensation,
That's okay.
That's what minds do.
Congratulate yourself for noticing and give your mind the time to again observe and watch what you are experiencing.
Once that observation has run its natural course,
Again gently bring your attention back to the breath as you anchor to the present.
Try to continue your mindfulness practice for the next 10 minutes or more.
When you feel ready,
You can gradually open your eyes,
Bringing this mindfulness exercise to a close and congratulating yourself for making the time to take care of yourself.
