Hello,
And welcome to a meditation for handling strong emotions.
We'll start with a simple mindfulness practice and move on to a meditation technique called noting.
The meditation will end with a poem reading and some silence to allow for reflection.
You can use this meditation during times of stress,
Anger,
Heartbreak,
Anxiety,
Or any other strong emotional charge.
I hope you find it helpful.
Sit in a comfortable seated position.
Take a moment to get any last minute fidgets out.
Make sure your bones are stacked in a way that supports your body.
Pull your shoulders away from your ears and allow your collarbones to be open.
Make sure your posture is nice and erect so that your breath can flow with ease.
Start to pay attention to your breath.
Say to yourself,
I inhale and I exhale with each passing breath.
This will allow you to anchor your mind to the rhythmic pattern of breath.
Each time you breathe in,
Saying to yourself,
I inhale,
And each time you breathe out,
Simply,
I exhale.
As you do this,
We will move on to the noting technique.
It's normal for the mind to wander away from the focus of the breath.
When it does,
Simply label or note what the distraction is.
It may be a thought,
A feeling,
Or a physical sensation.
Each time you notice something that pulls your awareness away from the breath,
Gently note whether it was a thought,
A feeling,
Or a physical sensation in the body.
You can say to yourself,
Thought,
Feeling,
Sensation,
Or maybe you label what the feeling or what the thought was.
Maybe it's something like worry,
Pain,
Anxiety.
Whatever it might be,
Simply note and then bring yourself back to the breath practice,
Saying I inhale and I exhale.
Let's spend the next moment doing this.
And inside case,
What comes out of it is the mess.
You you you and to end this practice I'll read a poem from 13th century Persian poet Rumi Rumi It's called the guest house This being human is a guest house Every morning a new arrival A joy a depression a meanness A momentary awareness comes as an unexpected visitor Welcome and entertain them all Even if they are a crowd of sorrows who violently sweep your house empty of its furniture Still treat each guest honorably He may be clearing you out for some new delight The dark thought the shame the malice meet them at the door laughing and invite them in Be grateful for whoever comes because each has been sent as a guide from beyond Take the next moment to reflect on this poem in stillness you you Knowing that each time you find yourself distracted by a strong emotion You can use this noting technique and bring yourself back to an anchor like the breath And each time you become aware of a strong emotion Treat that emotion honorably just like it says in the poem Welcome and entertain them all I hope you find these techniques helpful.
Thanks so much for joining me today You
