Settling into a comfortable seated position,
Making any final adjustments that you might need and gradually settling into stillness.
Know that it is okay to move anytime during the practice.
I now invite you to close your eyes or maintain a soft gaze in front of you.
Let's start by taking three cleansing breaths.
Now as your breath returns to its natural rhythm,
Notice how effortlessly your body moves as you breathe.
Where do you feel the breath most obvious in the body?
Perhaps it's the sensations of air entering and leaving your nostrils,
The rise and fall of the chest,
Or maybe the feeling of the whole body breathing.
Wherever that is for you.
Rest your awareness there.
Now allow your breath to move into the background.
Take a moment to check in with yourself.
How are you feeling right now?
Are there any emotions that are here?
We are going to practice being an observer of our emotions.
We're not trying to seek out any emotion in particular,
But to notice if there's anything that's present.
Perhaps there might be some feelings of happiness,
Sadness,
Anger,
Anxiety,
Or even excitement.
Emotions are always felt somewhere in the body.
Where does this sit in your body?
Perhaps there's a lightness in the body,
A tingling in the chest,
A heaviness in the heart,
Fluttering in the stomach,
Or even sensations in the hands.
Whatever it is.
Begin to acknowledge this emotion.
So if there is warmth or tingling in the chest,
I am experiencing happiness.
If you feel tension in the hands and heat in the face,
I am experiencing anger.
By labeling our experiences,
We are becoming more skilled at being the watchful observer of our inner landscape.
There's no need to analyze how it came about or wonder how long it is going to last for.
Just like thoughts,
Our emotions will arise,
Stay for a while,
And pass.
Just like the transient nature of life,
All you need to do is to acknowledge that it is there.
Sit with it kindly,
Compassionately,
Bringing a sense of acceptance to what is present in this moment.
And as our practice comes to a close,
Once again begin to rest your attention on your breath.
Begin to notice how your body is supporting you.
Pay attention to the sounds around you,
And when you're ready,
Gently blink your eyes open and return your attention to the room.
