Mindfulness of emotions practice.
So let's get our mindful bodies on,
Sitting open and upright.
Or if you're lying down,
You're lying balanced and symmetrical with an open posture.
Palms are open.
Always close or lower your eyes and relax and settle into your body.
Perhaps taking three slow deep belly breaths helps.
And as you breathe out,
Feel your muscles softening and relaxing.
Just letting go.
Relaxing,
Awake and alert.
And remember there's nothing you need to be doing right now.
There's nothing you need to experience or achieve during this meditation.
This is your time.
Now become aware of the space in front of your eyes.
It's like a field of darkness.
Perhaps there are some muted shapes or colours there.
You're not looking for anything.
Just simply rest your attention there with relaxed eyes and a soft gaze.
And now bring your awareness to any sounds coming to you from outside the room.
Just listening with a gentle curiosity.
And now listening to sounds inside the room.
Allow the sounds to call you into the present moment.
Just listening.
Now bring your awareness to your breath.
Notice what sensations there are as you breathe in and as you breathe out.
Can you feel the flow of the air moving past your nostrils?
Can you feel the slight movement of your chest and your belly?
Rising with the in-breath and falling with the out-breath.
Perhaps there's even a gentle sound with your breathing.
Just your natural breathing.
Follow each breath.
Now bring your awareness to your centre,
The feeling line of your body.
From your throat all the way down to your lower pelvis.
And with the intention to check in with how you're feeling and with a willingness to notice body sensations.
Gently ask yourself,
How am I feeling?
Bring your awareness to your throat with a gentle curiosity.
Explore the sensations in your throat.
Subtle or strong.
Any sensations.
Just rest your attention there and allow any sensations to come into focus.
And as you feel into your throat,
Feel the flow of your breath.
Now bring your awareness to the centre of your chest.
Again exploring any sensations there.
Perhaps there's a slight pressure,
An ache,
A warmth,
A tightness.
Perhaps a resistance to breath.
Explore the sensations free of judgement.
And as you feel into your chest,
Feel the flow of your breath.
Now bring your awareness to your upper belly.
Your solar plexus.
And again ask yourself,
How am I feeling?
Notice any sensations in the upper belly.
Perhaps a softness,
A shakiness,
Butterflies,
A numbness.
Just notice whatever sensations are there with a gentle curiosity.
And as you feel into your solar plexus,
Feel the flow of your breath.
Now bring your awareness to your lower belly.
Around and behind the navel.
Notice any sensations there.
Notice with a gentle curiosity.
There's no need to analyse whether the sensations come from a physical or an emotional cause.
You're just noticing.
And as you feel into your lower belly,
Feel the flow of your breath.
Now bring your awareness to the lower pelvis.
To your pelvic bowl.
Notice any sensations there.
You're just noticing without judgement.
And as you feel into the lower pelvis,
Feel the flow of your breath.
Now open your awareness to include the whole feeling line of your body.
Throat.
Chest.
Solar plexus.
Lower belly.
Lower pelvis.
Keep the feelings company with curiosity and compassion.
And as you notice the sensations along the feeling line of your body,
Feel the flow of your breath.
If there's an area that feels more intense or vulnerable,
Just gently sit with whatever sensations are there.
And if you begin to feel overwhelmed at any stage,
Please reconnect to your breath.
Feel your feet on the floor.
Notice sounds.
And or you might like to gently open your eyes for a few moments.
We're just going to rest here and explore the whole feeling line of the body for a few moments now.
If you notice your attention wandering,
Feel the flow of your breath.
If you notice your attention wandering or becoming caught up in a stream of thought,
Simply bring your attention back to the next breath.
Feel your feet on the floor.
Feel your throat.
Chest.
Solar plexus.
Lower belly.
And lower pelvis.
Become aware of the space in front of your eyes.
Feel the flow of your breath.
It's the aware mind just noticing.
Feel the flow of your breath.
Feel your throat.
Feel your breath.
And now as we come towards the end of this mindfulness of emotions practice,
You might like to consciously dedicate its value and its virtue.
So as you breathe in saying silently to yourself,
May I be well and happy.
And as you breathe out,
May others be well and happy.
Visualising friends,
Family,
A group or an individual on your out-breath and visualising yourself on your in-breath.
Breathing in,
May I be well and happy.
Breathing out,
May others be well and happy.
Start to reactivate and re-energise your body now.
Perhaps take a deeper breath or two.
You might like to wiggle your fingers and toes.
Have a little stretch.
And when you're ready,
You can open your eyes and go on your way.
Thank you.
