15 Minutes Mindfulness Of Emotions Meditation

Description:
This 15 minute guided mindfulness meditation combines breath awareness, body awareness, and mindfulness of emotions to help you develop a kinder, more balanced relationship with your inner experience. Using the breath and body as anchors, you'll practice noticing, naming, and feeling emotions as they arise, change, and pass away.

Keywords:
mindfulness of emotions, emotional awareness, emotional regulation, mindfulness meditation, breath awareness, body awareness, stress reduction, self-compassion, grounding, resilience, present-moment awareness, guided meditation

Transcript

This is Angelique Bellucin with a meditation on emotions. So settling into a meditation position that is right for you and your body. A position that supports your quality of being relaxed and alert. You might like to be still or make some adjustments. Gently rolling the shoulders or neck. Or maybe take a bit of a stretch. And if you like, You can close your eyes or have a soft downward gaze. You might like to take a few deep, Long, Slow belly breaths. Slowly in through the nose. Holding for just a moment. And then a long exhale through the mouth. Letting go of tension. And inviting in a sense of calm. And another long, Slow belly breath in through the nose. Taking just a sip more air if you can and then holding for a moment. And then a slow, Long exhale out the mouth. Releasing tension. And allowing that sense of relaxation to grow. One more long, Slow belly breath in through the nose. Noticing that feeling of air suspended as you hold for a moment. And then slow on the exhale, Releasing, Relaxing. And then allowing the breath to come back to its natural rhythm. Still aware of the breath. And now also scanning down the body. Loosening the jaw. Face. Scalp. Maybe a slight gentle smile on the mouth. Melting the neck and shoulders from the inside out. With every exhale, Softening. The chest. Belly. Arms. Hands. Relaxing the hips, Legs, Feet. Now bringing a gentle awareness to where the breath is the easiest to feel. And with every breath, Inviting a sense of calm and ease to grow. Breathing in. Breathing out. In. . . And you can return to observing the breath or any body sensations at any time with ease. Continuing to expand awareness. To include any emotions that call your attention. Bringing that same kind of awareness that you have to the breath. And if an emotion arises. . . Allowing attention to the breath and body sensations to be in the background. Receive the emotion kindly. It can be helpful to name it softly. Maybe curious. Distant. Stressed. Optimistic. Or something else. Just noticing how simply you can name this emotion and what arises. As you gently tend to the emotion. What does it feel like in the body? Pressure. Or tension. Tingling warm or cool. Notice how emotion is a constellation of body sensations. How does the emotion respond to gentle awareness? Does it dissolve or get stronger? Does it change into another emotion? Notice this too. You are the space of gentle awareness that can kindly notice emotions as they come and go. If the mind has wandered. With kindness, Bring the mind back to the emotion. Or observing the breath or body sensations. You might notice if there is a story the mind tells with the emotion. And acknowledge that story with kindness. And then let that story be in the background. Again, Bring a gentle presence to the emotion. Simply naming it. And noticing what does it feel like in the body. If the emotion has changed or dissolved. You might return back to awareness of the breath or body sensations for a time. Emotions can be gently attended to with awareness. While noticing the breath and body sensations. Emotions come and go. And you are the calm, Steady witness. Acknowledging emotions without getting caught by each one. And now practicing on your own for the last minute or two before the end of the meditation. Practicing mindful, Kind awareness. You become gradually more open. Balance. And grounded. And now coming back to the space you're in. Noticing the temperature of the air in the room. The feeling of clothes on your skin. When you're ready. In your own time. You can open your eyes. Just noticing if you can allow some of that. Wise awareness. To remain with you.