Noticing Emotions

Feelings are called feelings because we feel them physically and emotionally. It's important to feel our feelings because unacknowledged emotions don’t disappear—they quietly turn into chronic stress that lives in the body and eventually becomes illness. Inspired by one of my teachers, Lauren Eckstrom, this meditation will help you create space for whatever you're feeling.

Transcript

Hello and thank you for joining me for this mindfulness of emotions meditation. Today we will briefly tap into our feelings. So our primary emotions come in three tones, Pleasant, Unpleasant, And neutral. So today when we rest with our body and breath, We're going to see what is present for us today in this moment without judgment and with grace. And here we go. As you feel ready, Finding a seat, See if you can remain upright, But also in a relaxed posture that allows the breath to move freely. You might be more comfortable standing, And that's okay too. If it feels okay, Go ahead and close the eyes. Or you can always take your gaze a few feet in front and just soften. When draw our attention to the body and breath, See if you can notice where the body is in touch with the surface behind, Beneath, Or around you. Now we shift the awareness to include the rise and fall of the breath. As we remember the body and breath together, Make up that first foundation of our mindfulness practice. Knowing there's nothing about the breath that needs to change, Our body knows how to be breathed. As you rest with the body and breath, Can you begin to shift your attention and notice any emotions or feelings that might be present for you today? Begin to name any of these feelings or emotions as they arise. And you may not notice any feelings at all, And that's okay too. Whatever arises, Notice you're simply able to name it without judging or criticizing. These feelings are sensed through the body. They're called feelings because they are sensed both physically and emotionally. As you stay with these feelings, Can you notice where in the body you feel it? Perhaps if you're feeling anxious today, You notice tightness in the chest. Or if you're feeling joy, You feel lightness in your facial expressions. Maybe you're feeling frustration, And you notice this as tension in the jaw or in the hands. Where are we gripping? So as we stay with this sensation, Does it stay the same? Or does it shift? As you stay with your feelings, How do they begin to change? And what do you notice in the body? Remember that no feeling is final. Whatever you are feeling is normal. You may even find it comforting to say to yourself, This is how it is today. This is how it is today. This is how it is today. We learn to tenderly attend to and befriend without judgment whatever feeling state is present, Knowing that it's not permanent. No feeling is final. When we are open to noticing how we are feeling, We widen and expand the capacity for growth. Our ability to name what emotion we're feeling gives us the capacity for perspective and seeing clearly. We learn appropriate responses instead of reacting. As you feel ready, Begin to deepen your breath, Taking a moment to acknowledge yourself for this practice and know that the same quality of attention can be carried through the entire day. Perhaps set an intention for the rest of the day to be aware of how you're feeling in your physical body and being able to name emotions as they arise. No judgment, No pressure, Just notice, Allow, Release. Inhale through the nose, Open the mouth, Let it go. Thank you so much for your practice today. Be well.