We'll start this practice by finding a seated position that allows us both ease and effort.
By this I mean a seated position that is comfortable and sustainable,
But that also allows us to be putting effort into our posture so that we remain alert and mindful.
An easy cross-legged position is a great option.
So is sitting in a chair or stool.
Once you have found your seat,
Inhale to lengthen your spine by reaching the crown of your head up and grounding your pelvis and your legs and feet down.
Take a slow,
Deep round of breath here.
Bring to mind the attitude of an explorer.
In this practice,
Look to just notice,
To observe.
Take on the attitude of an explorer,
Noticing.
Without judgment,
Without any particular attachment to outcome.
One more slow,
Deep round of breath here.
Now,
Turn your awareness towards one emotion you are experiencing today.
Keep in mind that it is a challenge to identify emotions.
So often we are feeling multiple emotions.
So often we place judgment on these emotions.
They can be hard to name and hard to distinguish one from the other.
Take a moment here.
Pick one and name it.
As you name this emotion,
Suspend any judgment you may feel for it and any need to change it.
Simply notice.
Observe the physical sensations that arise as you notice this emotion.
Allow your intuition to guide you to notice the one place in your body where this emotion is most prominent.
And place your hands,
Palms down,
At this place in your body.
As you inhale,
Pull in an awareness of love for that emotion.
As you exhale,
Feel that love come from your hands into the part of your body where you feel that emotion.
Recognize that just as our external senses,
Such as our sight,
Smell,
Touch,
Gives us awareness of our external environment,
Gives us information about how we can react to our external environment.
So our emotions give us information about our internal environment.
Considering them in this way,
We can understand them to be ways to build our self-awareness and to act towards ourselves and others with intention and knowledge and compassion.
Once more,
Inhale to build a feeling of loving awareness for our emotion.
Exhale to send that love through your hands into the part of your body where they are placed.
Inhale.
Exhale.
As your mind wanders and other thoughts come up,
Take on the challenge to harness your awareness and focus it on the one emotion you are exploring today.
Breathe deeply.
Feel the warmth of your hands against the place in your body where they are placed.
And simply observe what comes up in your mind and in your body as you observe this one emotion.
How does it affect your breathing?
What colors come into your mind?
What thoughts come up?
And how can you refocus on simply observing?
Once more,
Deeply inhale and fully exhale.
Release your hands.
Interlace your fingers and bring the palms of your hands up overhead.
Turn your palms so they are facing up and stretch from the base of your spine through the palms of your hands.
Inhale.
Exhale release your arms down either side of your body and place them in your lap.
Inhale deeply.
Exhale fully.
Knowing that in this practice building your awareness you are doing so not only for your own benefit but for the benefit of all the lives you touch.
We will close our practice here.
