Mindfulness Of Emotions Meditation

A guided meditation that offers an invitation to receive whatever emotions are present with kindness, neither pushing them away nor being swept along. Emotions carry information — about what we need, what we've lost, what matters to us. This practice creates space to be with them long enough for that intelligence to emerge. All emotions are welcome here.

Transcript

This is a meditation for being with emotions. Not trying to change them or fix them, But to receive them with kindness. All emotions are welcome here. So before we begin, You might take a moment to actually find the right spot in your room for meditation. Some people feel most settled when they can see the door. Others like to be tucked into a corner or sitting close to the entrance. There's no right answer, But it helps to have a place that feels comfortable for your nervous system. So you might pause this and try out a few different spots and see what works best for you. So we'll begin by finding a comfortable position for meditation. That could be sitting, Standing, Or lying down. We're looking for a posture that feels both supportive and also at ease. Your eyes can be open or closed. If you choose to keep them open, You can find a spot, Maybe a foot in front of you on the floor, And have a soft gaze. Let's begin with a few slow, Collective breaths. Breathing in and out. And I'll let you take another on your own, Maybe letting this out breath be a release. You might take a gentle scan through your body, Checking for areas of tension. You may look at your jaw, Softening your eyelids, Letting your shoulders drop back and down. You might receive this next breath into a soft stomach. Checking in to see if anything would like to release just a little bit more. And letting your breath be natural. I'm not trying to make it any way. And as we are going to be working with the heart, You might just invite a softening and a soothing, Including a softening for your own heart, So it can receive what arises with compassion. Again, All emotions are welcome. Big, Small, Pleasant, Difficult, Confusing. However they arrive, They and you are welcome just as you are. A mantra that has helped me when difficult emotions arrive is this, This too belongs, I am more than enough. It reminds me that there are no wrong emotions. You might try it quietly to yourself now, Or simply let it rest in the background as we practice. So we'll settle in now, Bringing your attention to your breath by noticing the in-breath and the pause between the breath and the out-breath. If the breath doesn't feel like a comfortable anchor, You might also try sound, Letting yourself receive what other sounds are near or far, Or physical sensations, Perhaps the weight of your hands in your lap, Or the tingling in your fingertips or toes. There's no wrong choice. If you notice the attention has wandered, You can gently bring it back. Wandering is natural, And what the mind does, This breath, This sound, This sensation. And as other experiences arise, Bodily sensations, Thoughts, Images, Or sounds, Letting them come and go around your anchor, Like waves. And now if you're ready, You might become aware of any emotions that are present for you. When one arises, You might let go of your anchor and gently invite this emotion in, This belongs. If it's helpful, You might name it, Softly like a whisper, Angry, Sad, Scared, Anxious, Happy, Bored. Whatever's here. If you can't find the exact word, That's fine. It's more important to experience the emotion than to name it correctly. See if you might locate it somewhere in your body. Where does it live? Does it have a texture? Is it rough or smooth? Is it hard or soft? Does it have a temperature? Does it have a color? How does it respond to gentle attention? Does it dissolve or get stronger? Maybe it shifts into something else. We're just getting familiar with what's happening. This too belongs. Now, If you feel resistance to an emotion, Or it feels very strong, You might see if you can notice the story that goes along with it. What is the story telling you about yourself? And is it true? See if you can welcome the emotion with compassion and allow it to be here without needing to resolve it. It might help to return to the sensations in your body, Breathing with them, Letting sounds happen around you. Most strong emotions only last a few difficult seconds. This too belongs. Now, When the emotion has changed or dissolved, You can always return to your anchor. And an emotion may come back, Each time offering it the same gentle attention. Over time, It will move on when it's ready. And as we come to the end of this sitting, You might let the session soak in for a moment before returning to your day. I'll leave you with what novelist Jenny Ophel wrote, Which I offer with a small substitution. She wrote this about thoughts, But I find it truer of emotions. Gods suppressed become devils. We only have to allow emotions to exist and let them move at their own pace. And that leads us to freedom of the heart. So whenever you're ready, You can begin returning to the room feeling your feet on the floor. You might clasp your hands and notice the temperature. And whenever you're ready, You can open your eyes.