Hello,
This is Danielle with the Namaste Project.
Today our practice centers on mindfulness of emotions.
So as we return to the idea of an embodied awareness,
We're able to recognize that when we are in tune with our internal compass,
When we are taking the time to really listen to our body,
We're able to pick up on messages that come through in physical form.
Perhaps it's something like a gut feeling or an increase in the breath.
Sometimes it's tension in our shoulders or our jaw.
But a lot of times these feelings that we may ignore or rush past are letting us know about emotions that are showing up.
So for our practice today,
We're simply going to sit with our eyes closed and allow ourselves to really feel and name emotions that may be arising.
So go ahead and find a comfortable spot,
Making sure that you're allowing your chair or the floor to support you.
Relaxed but still alert.
Close your eyes if it feels okay,
Or maybe just lowering your gaze.
Let's take a breath in through the nose and then open the mouth,
Let it go.
Come back to your natural breath.
Just tuning in to how the breath is showing up for you today.
Just noticing without changing your natural breath if it's long or short.
Maybe where it's easiest to pick up in the nostrils or in the chest,
Or maybe as it exits the lip onto the upper lip.
And then bringing the attention away from the breath and just doing a quick scan of the body.
Just seeing if there's any space that is sending a lot of sensations out,
Perhaps your hands or your shoulders,
Your heart space,
Your stomach.
Just where is it the easiest place for you to pick up on some tingling or some heat or throbbing?
Or maybe you're looking for some numbness somewhere.
Just tuning in.
And then where in the body can you release some tension,
Perhaps softening the shoulders down the back,
Relaxing the hands a little bit,
Letting your tongue soften in your mouth,
Your jaw loosen.
And then taking your attention to notice what might be showing up for you energetically or emotionally.
How are you feeling?
Maybe you're able to label some relaxation or some frustration,
Or maybe you're labeling some joy,
Some peace.
You might be labeling some anger,
Some anxiety.
Maybe you're feeling a sense of steadiness.
Maybe you're feeling a sense of despair,
Of grief,
Of sadness.
You might be feeling focused,
Hopeful,
Content.
Just tuning in and observing what emotion is strongest for you.
And then I want you to just name it and sit with it.
Don't try to change anything.
Can you just notice how it feels in the body?
Does the anger feel like heat in your face?
Does the focused feeling translate into a sensation in the hands?
Just observing for the sake of knowing.
And then coming out of this awareness of this energy,
Of this emotion,
Just coming back to that breath.
Maybe returning to where you noticed it the most,
The chest,
The belly,
The space underneath your nose,
Your upper lip.
Taking an inhale together,
Filling up,
Opening your mouth,
Letting it go.
Knowing you can stay here and sit and observe emotions,
Physical feelings as long as you'd like,
Or you can blink your eyes open,
Returning to your space and come back to this practice anytime that you need.
Thank you.
Namaste.
