CMP: 30 Minute Guided Practice Of Mindfulness Emotions

This is a live recording by the Community Mindfulness Project, involving a 30 minute guided 'Mindfulness of Emotions' practice. Here, you will observe what kinds of sensations arise, opening a completely non judgemental dialogue between the mind and the body. Throughout this practice, cultivate a centred relaxation and openness, bringing a deep sense of inner calm and inviting a peaceful frame of mind.

Transcript

Welcome to Community Mindfulness Project's Mindfulness of Emotions Guided Meditation.

We invite you to use the sound of the chime as a welcome mat into your practice today,

Just holding your attention on the sound of the bell for as long as you can.

The bell is invited to ring.

So inviting you now to assume a posture that is balanced,

Upright and dignified,

Ensuring that the spine is straight.

If you're sitting in a chair,

Maybe moving away from the back of the chair.

Maybe imagining a piece of string attached to the top of your head that is gently pulling upwards.

Raising the sternum by tucking the shoulder blades together slightly,

Which opens the chest.

Allowing the chin to tilt slightly downward so that your neck is at rest.

And closing your eyes are allowing them to look downwards,

Just about three feet in front of you.

We can take a moment now to set an intention for the practice.

Intentions can help to serve as a roadmap when doubt or difficulty enter during the practice.

So just inviting you to take a moment to set an intention for this practice,

Such as maybe during this time I intend to be open to any emotions that arise and to acknowledge their presence with non-reactive awareness.

Or maybe I intend to be willing to give emotions space and allow them to follow their natural path of beginning,

Middle and end.

So setting your own intention now for your practice.

And now let's bring attention down into the body,

Integrating mind and body now.

Noticing whatever sensations are arising in the body.

Noticing the points of contact with the chair or the cushion and the ground.

Perhaps the sensations of clothing touching the skin or the movement of air.

Observing any other sensations,

Tingling,

Pulsing,

Tightness,

That are arising in the body in this moment.

Not seeking to change anything,

Just opening a dialogue between the mind and the body that will be important as we experience emotions in the body.

And now taking a moment to invite some openness into the body.

This is the one time in our practice when we're going to seek to change something rather than just observe it,

Because we're setting the stage for our formal practice.

So beginning at the top of the head or the forehead,

Just allowing the muscles to relax.

Cultivating a sense of relaxation and openness.

Moving to the muscles around the eyes and along the jaw and around the mouth.

Down into the neck and the shoulders.

Maybe for a moment scrunching the shoulders up a bit and then allowing them to fall down,

Letting gravity pull them down if you're sitting.

Inviting openness and relaxation into the arms and the hands now.

Down along the spine.

Moving down into the abdomen,

Allowing the belly to be soft and round.

And moving down into the legs,

Down to the toes,

Just softening as you go.

Turning our attention now to the mind for a few breaths.

Just noting the amount of activity,

The quality of the activity,

The speed of the activity.

Just noticing what your mind's experience is in this moment.

You were just paying attention,

Familiarizing ourselves with our experience without judgment.

And now inviting you to take three intentional deep breaths at your own pace.

Allowing the breath to flow all the way into the belly,

Like pouring water into an empty vase.

If you'd like,

You can place one hand on the belly to be sure that the breath is reaching all the way down into the abdomen.

And now allowing the breath just to flow naturally without exerting any control,

Letting go maybe of the tendency to control.

Breathing as spontaneously and as effortlessly as if you were deep asleep.

And now we're going to turn our attention towards our emotional experience in the moment.

So taking on the air of just a listener and noticing if there are any emotions present right now.

Noticing the quality of the feeling tone,

Whether it's comfortable,

Uncomfortable,

Or neutral.

If no emotions are obvious,

Just noticing that rather than going looking for one or drumming one up.

Or perhaps asking yourself,

How am I now in this moment?

Sometimes it's helpful to picture your dearest friend asking you how you're doing.

And then just noticing what arises in response to that.

Emotions are very fleeting and very often subtle or neutral.

So we may not be able to experience a large chunky type of emotion.

And that's completely natural.

Whatever emotion may be present,

Welcoming it as you would have guessed in your home.

Don't schools still be trying to perform these rehearsals every day?

Do they still perform alive?

They certainly still do.

And whatever emotions may be present allowing them to move along their natural path.

Not getting caught analyzing them.

Not getting on a thought train,

Just observing.

Noticing to where different emotions might have homes in the body.

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

Saying welcome.

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

What's your physical experience that may go along with your emotional experience?

We hope that this guided meditation has served you in some way.

We invite you to listen to Community Mindfulness Project's guided meditations and discussions on Insight Timer and at our website,

Communitymindfulnessproject.

Org.

We would love to hear from you with any questions,

Comments,

Or experiences that you'd like to share.

You can email us at welcome at communitymind.

Org.

May all beings everywhere without exception find comfort in their emotional experience.

Reviews

This was excellent. I sunk into a very deeply peaceful state of mind. I love how you encourage the listener to consider what thoughts are associated with what emotion. Very powerful, thank you for that. 🙏

Best meditation so far on emotional mindfulness ☺️🙏☀️

Very nice mindfulness meditation. Thank you for enough time in between to practice staying grounded and living in the moment.

Very calming. When I found my mind drifting, this meditation brought me back to focusing on breathing. This meditation allows space for a roaming mind and allows emotions to pass as needed.

This is an excellent practice. Thoughtful, well-paced, and very helpful. I find myself going back to it about once a week. Thanks.

Fabulous. Thankyou so much

Really helpful, balanced meditation. Thank you!

Wow that was lovely. Really relaxed me.

This was extremely well done and very peaceful and helpful. Bookmarked to use often—thank you so much! 🙏🏻❤️

Very pleasant, calm and supportive. Really enjoyed it. Thank you!

Very helpful. Speaker’s voice was calm and pleasant. Directions were clear. Liked the long silences between words.