Emotion

Effortlessly watch and witness your emotions move through the body like currents of energy. This is a powerful practice that allows the body to liberate trapped emotions through the art of observation. This practice will help you to enhance your emotional intelligence and overall wellbeing.

Note: This meditation is part of the Reprogram your brain series.

Transcript

Without mindfulness,

We cannot be emotionally intelligent due to the simple fact that there is no awareness of emotions.

When we are not aware of our emotions,

We tend to become overwhelmed by them,

Which can cause suffering.

Emotional intelligence develops through self-awareness.

Being in tune with emotions improves cognitive functioning and enhances our sense of well-being.

In other words,

Emotional intelligence allows you to step back from a situation,

Perceive it without emotion,

And respond to it without an automatic,

Preconditioned reaction.

Cultivating mindfulness gives us the ability to stop automatic negative responses,

Resulting in a more harmonious life,

Thus making us more emotionally intelligent.

Emotional intelligence is an essential ingredient when it comes to reprogramming the mind.

Meditation helps with the understanding of emotion.

Through self-awareness,

We have the ability to be aware of thoughts and emotions,

Not allowing our minds to get caught up in vicious cycles of negative thinking and feeling.

Ultimately,

We must allow emotions to move through our body like currents of energy without identification.

When we identify with emotions,

Our being becomes invested,

Ultimately entangled to outcomes that dictate the very way we feel.

This results in a yo-yo effect of our moods and well-being.

Allow emotions to flow through the body,

Feeling them,

But not identifying with them to the extent where they can control your life and mood.

In this meditation,

You will increase your emotional awareness by activating executive regions in the brain that will increase your cognitive functioning.

Please find a comfortable position for this meditation.

Maintain a comfortable and straight back.

Then gently close your eyes and mouth.

Let's begin by signaling to the body that it's time to relax.

Let's do this by taking in some long,

Deep breaths.

Breathe in through the nose and gently release out through the nose.

Breathing in through the nose.

Breathing out through the nose.

Continue breathing mindfully and center your awareness into this moment.

Breathe in through the nose.

Breathe out through the nose.

Breathe in through the nose.

Breathe out through the nose.

Breathe in through the nose.

Now,

Channel your attention within the body.

How do you feel right now?

Be mindful of any physical sensations that may arise.

Allow any memories that have caused you suffering,

Disappointment,

Or heartache to surface.

Go back to a memory that has caused you anger or pain.

Allow your body to feel these emotions.

Welcome them into your existence,

Into the present moment,

And just observe these emotions that get stirred up.

Feel them,

But do not identify with them.

Emotions are currents of energy.

Allow these energies to move through the body.

Just effortlessly watch and witness.

Feel them,

But do not identify with them.

There is no need to allow these emotions to fuel your thoughts.

Keep your mind open and spacious while you observe these emotions within the body.

Feel them,

But do not identify with them.

Feel them,

But do not identify with them.

Feel them,

But do not identify with them.

Feel them,

But do not identify with them.

Feel them,

But do not identify with them.

You are not your emotions.

Emotions are currents of energy within your field of awareness.

Just breathe and observe.

Stay calm and rise above the emotions.

Feel them,

But do not identify with them.

Feel them,

But do not identify with them.

The aim here is to watch and witness,

Allowing your body to feel,

But not to become consumed.

The goal is to be present with the emotions,

And you can stay anchored in this space by keeping your attention on the breath,

On the pure sensation of observing these emotions move throughout the body.

Feel them,

But do not identify with them.

Feel them,

But do not identify with them.

Emotions are manifestations of energy.

If the energy is disturbing your inner peace,

Then it is wise to allow the body to flush them out as they are unsettled and unwanted energy.

Just before you throw something away,

You check with yourself to make sure that it is not of use to you anymore.

We can do the same thing with our emotions.

Before we can let go of any emotions,

It is wise to spend time with it in silence,

Allowing it to move through the body and pass on any important information to us.

And in fact,

We cannot fully let go of an emotion.

It is more the emotion letting go of us or whatever idea we have around who we think we are.

So listen,

So observe.

Listen before you let go of this emotion.

Listen before you let go of this emotion.

Listen before you let go of this emotion.

We will now move to the next part of this meditation.

The seed of mindfulness has now been implanted into your subconscious mind.

The next time you feel emotionally overwhelmed,

Remember to breathe and realize that you are not your emotions.

Stay with the emotions,

But don't allow them to fuel your thought process.

Feel the emotions,

But respond with clarity and grace.

Every time you rise above negative emotions,

You are operating from higher regions in the brain,

Growing your presence and reprogramming a new level of mindfulness.

Having the ability to process your emotions with full control is the key to a harmonious life.

It is perfectly natural to feel emotions regardless of how we can label them,

Positive,

Negative,

Helpful,

Harmful.

But allowing them to take over the mind and our reaction system is our choice.

It is an act of free will.

By growing your self-awareness through meditation,

The gap between trigger and reaction grows more and more,

Allowing you to respond in a manner that clearly and truly represents your being.

The Buddha once said,

Pain is inevitable,

But suffering is a choice.

For the rest of this practice,

Witness your emotions,

Watch your feelings,

Grow your self-awareness,

Be the observer.

The Buddha once said,

Pain is inevitable,

But suffering is a choice.

Now come back to the breath.

Follow your breath for the next few moments.

If you want to create a new reality,

If you want to re-engineer a new self,

You must make peace with emotional memories.

It is not a matter of just letting go.

You must learn to embrace these memories with love and compassion.

Acceptance is key.

Now,

See these memories.

Now,

See these memories with eyes of love and compassion.

Feel love in your heart as these memories arise.

Doing so will automatically weaken their charge.

And the more that you can remain in a state of love,

The more you will rise into a new state of being.

If you do not have any emotional memories,

Then just simply embrace anything that rises into your field of awareness with love.

You may begin.

Now,

See these memories.

Shift the body into a state of love,

Kindness,

Compassion,

Gratitude.

Completely unaffected by anything or anyone.

Right now.

Right here.

Embrace the pure state of Zen.

You are free here.

Right now.

Right here.

Congratulations for finishing this practice.

Please feel free to repeat this session as many times as you need.

Until you can stay in a state of awareness without being consumed by your emotions or memories.

Remember not to just let go,

But to embrace with love and joy.

Reviews

What an amazing Mediation i am so happy i found this. Thank you so much 💚

What in the heck was this? Wow I did not expect such power. This is one of the most amazing meditations I heard

Well done. Great CBT re: emotional triggers and reactive response.
Sit with emotion with love. T y.

Thank you so much Elliott. Keep up with good work 🥰😍😘😊

Excellent wise therapeutic content delivered so tenderly and beautifully. This will get used over and over. Thank you 🙏🏼

This session brought me clarity on topic that I've been struggling figure out. Thank you sir, thank you sooo much for this clarity.

Namaste 🙏

What a wonderful experience it was!!!
What is the background tune?? Is so relaxing and heart opening!

Zen and the space of silence best and highly recommended 🙏

Honestly, dealing with negative emotions in the moment is a weakness. I hope to evolve that skill through repetition, including this meditation often. Thank you 😊

🙏💛💚💜 with Love and Gratitude.

Thank you 🙏🙏🙏

Every sentence resonates within today. Even I did listen to this a couple of times before, today I need it the most. Thank you Elliott 🙏

Powerful! This was challenging for me and I’m grateful.

Brilliant thank you Elliott. Nothing triggered for me as I’m able to sit in awareness and witness emotions come up and then go with love, but still a really good practice to do to keep balance. Namaste 🙏🏼

Wow, this meditation took me all the way through and to the other side, where I could find peace and light. Now feeling happy with the resolution of those processed and released emotions, forgiving, and grateful for the lessons. Thank you for this very complete practice Elliott. 🙏

Thanks guys, this is a very insightful meditation 🙏💜🙏