Roller Coaster Of Emotions

This guided meditation script walks through the roller coaster of emotions and noticing the effect mof them on the body and breath. Observing any difference and letting go and moving as you breathe through the rhythm of your breath and the sounds of the breath.

Transcript

Hello, My name is Amita Goel and welcome back to today's guided meditation session on Riding the Roller Coaster of Emotions. Let's begin by sitting comfortably or lying with your eyes closed or open. Bring your attention to the sound or the feeling of breath in your body, Wherever you feel the breath most vividly. If you choose to pay attention to the sounds, Just allow sounds near and far to come to you without making any effort. If you choose to pay attention to the breath, There is no need to manipulate the breath. Allow the breath to flow freely and normally. If the breath is shallow and burdened, Allow it to be that way. If it is long and deep, Just notice that it is that way. In paying attention to the breath, You may choose to place one hand on your belly and another hand on your chest, Allowing yourself to feel the expansion of the belly and the chest with the inhalation and flattening or deflating with the exhalation. If you find that your mind is very agitated, You can label the movement. Inhaling, Rising, Expanding, Exhaling, Falling, Contracting. Choose a word that is easy for you to label the movement of breath. Formulate the intention to remain free of judgment and to be open-hearted throughout the meditation, Allowing kindness and compassion for yourself to be present. It might happen that you begin to feel a slight kindness for yourself or not. It is possible that you continue to feel defective and unworthy. It does not matter whether the feeling is pleasant, Unpleasant or neutral. Just notice what you feel. Noticing the way you feel and allowing yourself to feel the way that you are feeling is what matters. Note that it takes courage and determination to do this work. After feeling the direct sensations of sound or breath for a few minutes, Bring your attention to the sensations present in your body, Discomfort, Pain, Heaviness, Contraction, Hot or cold, Hot or cold sensations in the extremities or in the face. Is your mouth dry? A sinking feeling in the pit of the stomach, A lump in the throat or anything else that's present. Let's do a one-minute scanning of your body, Moving your fingers or toes, Legs and shoulders if necessary to heighten the sensation. This can start from the toes of your feet all the way bringing your attention to your head. Toes, Calves, Legs, Abdomen, Chest, Arms, Neck, Face, Head. Go back to paying attention to the breath wherever you feel a strong urge, A craving or an impulse to act in a destructive way to yourself or to another. Ride the roller coaster of sensations using the breath as an anchor to help you be with the reactivity and to desire to do something, Choose the non-doing. Put the brake on instead of pressing the accelerator. Put your attention to notice any feelings or emotions that might be present with the intention to befriend and make room for all emotions. Notice clearly the feelings of emotions that are present. Where do you feel them in the body? You know how body stores all the emotions? What is their texture, Color, Taste, Smell? There might be feelings of sadness, Euphoria, Happiness, Shame, Fear, Confusion, Anger. There is usually more than one feeling or emotion present. As you start noticing and taking a deep breath, See if it is possible for you to select one emotion as the object of your exploration with the intention to perceive as clearly as possible the signature of that feeling or emotion in your body. Are there any changes in that emotion? If yes, How? What is your relationship to that emotion? Are you pushing it away? Are you noticing attachment to it? Notice that in the middle of an unpleasant or disturbing emotion might be a pleasant feeling and vice versa. At any point, If it becomes too difficult or overwhelming, Choose back to go to the refuge of resting with the awareness of sound or breath. Make a choice that you are most comfortable with. Feeling these emotions. Now take a deep breath and shift your attention to the thoughts that are present in your mind. There may be thoughts of anticipation, Memories, Stories about similar situations. Allow the thoughts to flow in and out of your mind. Being careful not to get entangled in the content of the thought. Being aware that you can witness your thoughts. You are much larger than your thoughts. Realize that your thoughts are events in the field of awareness. That like emotions and bodily sensations, Their eyes stay for a while and quickly disappear if you don't do anything to hold them. Go back to the awareness of sounds or breath every time that you feel out of balance or disturbed. Take a deep breath in and finish the exercise by narrowing your awareness to the feeling of breath in your body, Paying attention to the entire duration of in-breath and the entire duration of out-breath. Notice noticing the gap in between the in-breath and the out-breath. Allow the breath to nourish you for a few moments before you end the meditation. When you are ready, Wiggle your fingers and toes, Stretch your arms and legs. Open your eyes gradually with a smile on your face. Thank you for meditating with me today. Namaste.