So start by finding a comfortable position.
You can close or half-close your eyes.
You can sit on a chair,
The floor,
A cushion.
Stand with your two feet on the floor or lie down.
What you want is a posture that is alert,
So you don't fall asleep,
Yet relaxed.
Take a deep breath,
Breathing the air from the room where you are,
Then release the breath.
And as you release it,
Feel the tension in your body releasing.
Put your attention on the focus point which is most comfortable for you.
It might be your breath,
It might be somewhere in your body,
And rest your attention there.
During this practice of mindfulness of emotion,
I'm going to guide you to recognise the emotion,
Accept them,
Investigate them a little,
And observing them evolve.
Now letting go of your focus point,
Bring an interested,
Curious and kind attention to any emotions that are arising inside you.
Receive this emotion kindly.
If it is helpful,
You might want to name this emotion.
Anxiety,
Sadness,
Peace,
Joy,
Frustration,
Helplessness,
Restlessness.
Do this mental labelling briefly.
And notice how this emotion feels.
Where can you feel it in your body?
Is it just in one place?
Or is it a constellation of sensations?
How does it respond when you put your attention on it?
Is it dissolving,
Or does it get stronger?
Does it move inside your body?
Just notice.
Pay a gentle attention to it.
Did your mind wander?
It's okay,
Just bring it back to the emotion you were exploring.
Or if the emotion has disappeared,
Go to your focus point until another emotion appears.
You are the space of loving awareness that can kindly notice emotions as they come and as they go.
If you feel some resistance to the emotion,
Or if it feels very strong,
Bring your attention just there.
Acknowledge that emotion,
Sensation or thought kindly,
Just like it was a kind stranger,
You give it a nod and you return your attention to the emotion you were exploring.
And when the emotion fades away,
Return to your breath or to your focus point.
This practice is like watching the waves in the ocean.
You notice them from the beach without being washed away by them.
Now gently come back to your focus point.
Your breath,
Your body,
Letting go of the emotion you were exploring.
Open yourself to the sound,
The room.
Thank you for your practice.
