Hello,
I'm Diana.
I want to welcome you to this Emotion Observation Meditation.
So let's begin by settling in.
I'd like to invite you to find a comfortable seated or lying down position,
And gently close your eyes.
Let your hands rest softly,
Maybe in your lap,
Or beside you.
Take a long,
Deep breath in through your nose,
And out through your mouth.
Deep breath.
In,
And slowly out.
Begin to let the outside world soften,
Just for this time.
This is your moment.
A time for stillness,
A time for honesty,
For compassion with yourself.
Feel the support beneath you.
Notice the sensation of the surface you're resting on,
Its steadiness and its weight.
Bring your attention back to your breath.
You don't have to change it,
Just notice it,
And we exhale.
Feel the rise and the fall of your abdomen,
Or your chest.
Feel the coolness as the air enters your nose.
And feel the warmth as the air leaves.
It's like an anchor,
Helping you stay connected to this moment.
Let your mind soften,
As you rest,
Into the rhythm of your breath.
And slowly,
Notice your forehead.
Do you notice any sensations there?
And then slowly move your focus.
Can you feel your eyes?
And then we continue to your jaw.
What do you notice about your jaw?
And from your jaw,
Draw your attention to your neck.
How is your neck feeling?
Only let go of any tightness you find.
There's no need to fix anything.
Just notice and breathe into it.
Continue to slowly move your attention,
And keep going down your body.
What do you notice about how your shoulders feel?
Is there any tension there?
And now slowly move your attention to your eyes,
Your attention to your hands,
To your chest.
How does your chest feel?
To your belly?
Do you notice anything?
And now slowly move your attention to your hips.
We change focus.
Notice what's happening in your legs.
And then we go all the way down.
What do you notice in your feet?
Focus on each of your toes.
Slowly going from your big toe to your little toe.
Invite a little more ease.
A little more peace.
Find the gentle intention of this meditation.
To observe your emotions without needing to change them.
To simply be with whatever is present.
You don't have to seek anything.
Just let yourself be open,
Like a soft worm,
Where any emotion is welcome to appear.
Ask yourself quietly,
What emotion is present in me right now?
You might feel one.
Or you might feel many.
Or maybe you even feel none.
That's all okay.
If it's unclear,
Try noticing what's happening in your body.
Emotions often live in sensations.
Once you've found an emotion,
Or a sense of something,
Rest your attention with it.
Name it when you can.
This sadness,
Or this is joy,
Or this is anxiety,
Whatever it may be.
Let yourself sit with it.
Gently,
With curiosity.
No story,
No judgment.
Just the emotion itself.
Ask yourself,
Where do I feel this in my body?
Is it sharp?
Or is it dull?
Is it heavy?
Or is it light?
Is it moving?
If it had a color,
What color would that be?
What does this emotion want me to know?
You don't need to analyze or fix anything.
You are simply keeping company with this feeling.
You are being present with this feeling.
Like a wise,
Kind friend who listens without needing to solve anything.
If the emotion shifts,
Let it be.
Perhaps another one comes into awareness.
Maybe anger transforms into grief.
Maybe fear softens into calm.
Each shift is natural.
Emotions are like clouds,
Always moving across the sky of our awareness.
Stay with each one as it comes,
Just like before.
Name it.
Notice where it is in your body and be present with it.
If nothing shifts,
That's perfectly fine as well.
Presence is what this practice is about.
And now,
We begin to gently bring in compassion.
Place your hand on your heart or on your belly.
Whichever feels the most comforting to you.
Speak kindly to yourself,
Silently or out loud.
Whatever I am feeling is welcome.
These emotions are part of being human.
I do not have to carry them alone.
Let these words settle in.
Let your whole body feel the warmth of that kindness.
If you've been with a difficult emotion,
Imagine holding it with love.
Like a mother with a crying child.
No fixing.
Just holding until it softens.
Now,
Let your awareness return to your breath.
Feel the gentle rhythm once again.
Notice how your body feels.
What feels different and what feels the same.
Notice the space around you.
Notice the sounds nearby.
And notice the sounds far away.
Can you feel the support beneath you?
Take three deep breaths.
And in three more,
Move your fingers a little.
And wiggle your toes.
Maybe stretch a little.
And when you feel ready,
Slowly inhale.
You have just spent time in deep and mindful presence with yourself.
That is a beautiful thing.
Take this softness with you as you move into the rest of your day.
