Welcome to this meditation where you are invited to observe what you are feeling with a shape of emotion.
A mindfulness-based process that asks you to connect with an emotion,
Notice where in or around your body it shows up,
And then to go inside to observe what it looks like.
We are going to spend time observing carefully and consciously,
Without judgement,
The shape of your emotion.
You may wish to take some time after this meditation to journal on your experience.
Let's begin.
I invite you to sit comfortably in a place where you will not be disturbed for the next 15 minutes or so.
Take a deep breath in through your nose and gently sigh out through your mouth.
We are going to do a brief body scan to connect with your body.
Let's check in with your feet.
Who are your toes feeling today?
Wriggle them around.
Check in on the balls of your feet.
In steps,
Heels,
Tops of your feet.
Ankles,
Shins and calves.
Kneecaps,
Backs of the knees.
Thighs,
Hips and butt.
Notice the heaviness of your body as you sit in your seat.
Moving to your back.
How does your lower back feel?
Your middle back.
Top of your back.
Your spine.
Is it direct or slumped?
Check in on your stomach.
Notice how your ribs open and close as you breathe and your chest rises and falls.
Maybe you can hear your heart beat.
Notice where your arms are.
Your hands and fingers.
What are they touching?
Relax your shoulders,
Your neck and throat.
Relax your jaw and drop your tongue from the roof of your mouth.
And breathe.
Can you feel the air at the tips of your nostrils as you breathe?
Relax your cheeks and notice what your eyes feel like behind your eyelids.
Smooth any frown lines off your forehead.
Check in on the top of your head,
The back of your head,
Your ears.
And now I invite you to consider an emotion that you would like to deeply observe today.
It may be something that you've been dealing with for some time or something that just showed up today.
It may be an emotion that you are simply curious about or one that just won't let you go.
This emotion may have a label or not.
It doesn't matter.
It could be a difficult emotion or a supportive one.
What does matter is that you can feel this emotion and I invite you to feel it now.
Feel what it feels like.
Notice where in or around your body this feeling shows up today.
It could be inside your body,
On top of it,
Around it.
It may help to place a hand on or near that part of the body to anchor it.
On keeping your eyes closed,
Go inwards and observe what this feeling looks like.
Seek it out and watch it.
No judgment or analysis.
Just notice what color or colors are showing themselves.
They may appear as a swirl or a flash.
What shape or form is appearing?
This shape could be anything.
It could be two dimensional,
Three dimensional,
Geometric,
Organic,
An object.
It could be gas or liquid in form.
It may take some time for the mist to clear and for the form to show itself.
That's fine.
There is no rush.
And as it does appear,
Notice how big it is and if it has a weight.
Can you notice if it has a texture?
Maybe it has a smell or a taste or a sound and it may be moving.
Sit,
Breathe,
Observe.
You may wish to be in the rush to go deeper still.
Does something specific catch your eye?
Zoom into it.
Go closer.
Now zoom out and see this shape in context.
Maybe you can look at it from above.
Maybe you can see it from below.
Is it calling you deeper in?
Go if it feels right or stay where you are and observe.
Let whatever needs to unfold unfold.
Breathe.
Be curious.
Maybe the shape is changing.
Maybe it's changing in size or weight.
Or not.
It is just a shape.
Acknowledge it.
Say what you need to it.
And then take your leave.
Take another deep breath in.
Hold it for a moment.
And then gently blow out through your head.
Sigh it out.
And again.
Deep breath in and sigh it out.
And back with your space that you're in.
Notice where you are sitting.
Move your toes and fingers and slowly open your eyes and come back into the room.
Sit quietly for a while.
Reflect on your experience.
Journal on it if you wish.
Thank you.
