Arriving fully to emotions.
Find a comfortable seated position.
Rest your hands on your knees or in your lap.
Sit up tall with a wakeful but relaxed posture.
Close the eyes.
To get centered,
Just take three deep breaths,
Breathing in deeply through the nose,
And then slowly out the mouth.
Without losing your posture,
Relax the entire body from head to toe.
Begin to notice if there are any emotions present,
Pleasant or not.
Get a sense of the feeling tone of the moment.
You may notice tension or stress,
Anxiety or worry,
Or perhaps joy,
Ease or happiness.
Whatever you find,
Just be willing to open to it.
Be willing to feel it,
Fully.
Try to get the experience for yourself,
That your awareness is spacious enough to hold any emotion.
And start to see that your emotions are nothing more than feelings in the body,
Temporary sensations that come and go.
See if you can drop the storylines behind the emotions,
And simply rest in the felt sense of them.
Where do you feel this emotion?
What does it actually feel like?
How long does it last?
Start looking at your emotion with curiosity,
With receptivity and acceptance.
Hold whatever you're feeling with unconditional friendliness and warmth.
Allow whatever emotion is present right now to feel the way that it feels.
Give it the freedom to express itself,
And hold it with spacious compassion.
Breathe with it,
And relax towards it.
Now release the emotion,
Come back to the body,
And together let's take one deep breath in the nose,
And slowly out the mouth.
Begin to gently move your body,
And when you're ready,
Open your eyes.
Now release the emotion,
Come back to the body,
And relax towards it.
