Begin by finding a comfortable position.
Ensure your posture is alert,
But not rigid.
And gently close your eyes if you'd like.
Or simply lower your gaze to something non-distracting.
Bring your attention to your breathing.
You don't need to change it.
Just notice it.
Notice the sensation of the breath.
As it comes in.
And as it goes out Now bring to mind an emotion that has been unwanted uncomfortable.
Or difficult for you lately.
It could be anxiety.
Loneliness.
Anger.
Sadness.
Guilt.
You don't have to choose the strongest emotion you've ever experienced.
Just choose something that feels appropriate to work with right now.
And if no particular emotion comes to mind,
That's okay too.
Simply work with whatever feeling is present in this moment.
Take a moment to notice this feeling.
What comes up when you bring it to mind.
Notice thoughts associated with it.
Notice any urge to push it away.
Or sensations in your body.
Perhaps tightness in your chest.
Tension in your shoulders.
Just notice.
Often,
An uncomfortable emotion feels like something we immediately need to get rid of.
We may try to distract ourselves from it.
We may try to push it down.
You may argue with it.
We may try to figure out why we're feeling it.
And sometimes the more we struggle against an emotion,
The more attention and energy it seems to receive.
So for the next few moments.
We're going to practice responding to this emotion differently.
As you continue following your breath.
We'll silently acknowledge what is here.
Breathing in.
Silently say,
Welcome.
And name the emotion.
And as you breathe out.
Simply release the breath.
Breathing in.
Welcome.
Loneliness.
Breathing out.
Gently dropping the struggle.
Breathing in.
Welcome.
Sadness.
Breathing out.
Releasing the breath.
Continue at your own pace.
The emotion might change,
Or it might stay the same.
You don't need to make anything happen.
Your thoughts appear as they do.
Like,
I don't wanna feel this.
Try not to get hooked by them.
You don't need to argue with them.
Simply notice them as thoughts.
And return.
To the sensation of the breath and the words.
Welcome,
Emotion.
Notice that this emotion is only one part of your experience.
In this moment.
You can feel this emotion.
And notice your feet on the floor.
You can feel this emotion and notice the chair supporting you.
You can feel this emotion.
And notice your breath.
The emotion can be present.
And other experiences can be present too.
Allow the emotion to be here.
Without needing to make it go away.
You may remind yourself.
I can recognize this feeling.
Without fighting it.
I can experience this emotion without needing to act on it.
I can notice this feeling.
Without being consumed by it.
Welcome emotion Please now gently release your attention from the words.
Allow your attention to return naturally.
To your breath.
To your body.
To the support of what your feet are touching.
Your hands,
Your arms.
Take a deep comfortable breath and when you're ready.
Gently open your eyes or lift your gaze.
Take a moment to notice how you feel right now.
Carrying this willingness to feel into the rest of your days.
The next time this familiar emotion shows up.
You might experiment with recognizing it.
Rather than immediately.
Reacting to it we simply notice.
Welcome,
Emotion.
