Mindfulness Of The Feelings

In this guided meditation, we gently explore mindfulness of feelings — learning to recognize emotions as they arise, remain present with them, and allow them to pass naturally. Rather than suppressing or becoming carried away by emotions, this practice invites a calm and compassionate awareness of feeling tones within the body and mind.

This meditation is part of a 5-Step Mindfulness Practice and may be repeated regularly or practiced together with the full series.
Suitable for both beginners and experienced practitioners seeking emotional balance and inner clarity.

Transcript

Hello! This is Carolyn Wallace. Welcome to practice with me today. Wherever you are, I invite you to gently arrive in this moment. Please find a comfortable place to settle, Standing, Sitting, Or lying down. In this meditation, We gently turn toward our feelings, Learning to recognize them and to see that we are not our feelings. Let us begin with the breath. Please take a slow breath in and exhale, Letting go. Again, Inhale, Silently repeat, I am here. Exhale, Silently repeat, I gave myself permission to feel. Once more, Breathe in, Filling the body with fresh air. Breathe out, Allowing the whole body to soften and relax. Now, Allow your breathing to follow its own natural rhythm. Gently turn your attention inward. With kindness, Notice where feelings may be held in the body. Sometimes, The body's sensations let us know that feelings are present. Feelings are often sensed in places such as the shoulders, The chest, The heart area, The belly, Or the lower back. Perhaps there is tightness, Numbness, Tingling, Pressure, Heaviness, Maybe lightness, Brightness, Or spaciousness. Simply notice the physical sensations as they appear. Sense them quietly. See them with your mind's eye and silently say, I see. No judgment, No analyzing, No need to follow. Just awareness. Notice that feelings can be observed. Notice that you are the observer, Separate from your feelings. Like leaves floating down a river, Observe and allow them to move naturally, Not hurried, Not held back. You are the observer. Silently repeat. I see. Return again to the breath. Inhale. I observe my feelings. Exhale. Feelings come and go. Observe. Now take a few moments on your own to breathe and observe. Whenever you are ready, Gently open your eyes. Thank you for joining me today. Until next time, May peace be with you and carry you gently through your day.