This meditation will guide you through being with your thoughts and emotions in a non-judgmental way and move towards accepting them as they are.
Often we try to avoid difficult thoughts or emotions,
However it's important to develop your ability to sit with these feelings rather than escape them.
In doing this you'll be able to improve your resilience,
Coping skills and the relationship that you have with difficult times and you may find that you're better able to manage these feelings and thoughts as they arise.
Meditation is a useful way to give yourself time and space to explore these thoughts and emotions in a safe space and reflect on them as you need.
It also allows you to move towards a place of accepting these thoughts or emotions as part of your current state and acknowledging that they are present for one reason or another.
By avoiding or escaping difficulties there is no chance to improve your strength in managing them and the cycle can continue.
Before moving forward take three deep breaths.
One.
Two.
Three.
Now turn your attention towards your body and any sensations that you are experiencing.
You might notice your back against the chair or mattress or the feeling of your feet on the floor.
You might feel your chest rising and falling as you breathe.
Take some time now to just be with your body,
Thoughts and emotions as they are.
You may notice that thoughts cross your mind,
Perhaps events from the day or things that you need to get done or they could be thoughts about something difficult you have experienced or are experiencing.
That's okay.
Just allow your thoughts and emotions to be without judgement and just notice them as they are with curiosity.
Is there a particular thought or emotion that is coming up for you?
What might that thought or emotion be trying to tell you?
Is there a colour or shape to your thought or emotion?
Some thoughts and feelings can be difficult and uncomfortable to sit with.
These could be feelings like fear,
Anger,
Anxiety or loneliness.
There is no right or wrong feeling and each emotion can be helpful to us in their own way.
These feelings are simply a part of your present moment and will pass and merge into new feelings,
Just the way that thoughts constantly change.
By sitting with your difficult thoughts and emotions in a non-judgmental way and noticing them for what they are,
Simply passing thoughts and emotions,
You can improve your ability to manage them effectively when they arise in your day.
Turn your attention now back towards the breath.
As you breathe in,
Notice any tension or discomfort in your body and feel it releasing as you breathe out.
Breathe this for three deep breaths.
One two three.
When you are ready,
Open your eyes.
