Hello,
During this remembering emotions practice,
I'm going to name some strong emotions one at a time.
And I'd like you to see if you can remember a time that you've experienced each of these emotions.
I wonder if you can remember any body sensations you've felt associated with each of these emotions.
This can help us to learn to recognise and name emotions as they arise.
Learning to be mindful and aware of emotions can help us manage them.
If it's an emotion that feels nice or really good,
We can learn to relish it and appreciate it more.
If it's an emotion that feels uncomfortable,
Or difficult,
We can be mindful and decide how to respond to it rather than instantly react.
Remembering emotions practice.
So let's get our mindful bodies on,
Sitting open and upright,
Still and strong like a mountain.
Or you might like to lie down balanced and symmetrical.
Your palms are open,
Resting over your belly,
Resting on your lap or just resting gently by your side.
And please close your eyes if you haven't already done so.
And let's start with three delicious deep breaths.
Anger.
Can you remember a time when you felt really angry?
Can you remember any sensations that you noticed in your body when you felt really angry?
How does your heart beat when you're feeling angry?
Is it fast or slow?
Do you feel hot or cold anywhere in your body when you're experiencing anger?
How did your muscles feel when you felt angry?
Were they tense or relaxed?
And what about the thoughts in your mind?
Were they nice thoughts,
Or mean thoughts,
Fast thoughts,
Or slow thoughts?
Just remembering a time when you felt really angry and notice and recognise the sensations in your body associated with anger.
And you're just noticing with a gentle curiosity and feeling the flow of your breath.
Sad.
Can you remember a time when you felt sad?
What sensations can you remember that you felt in your body when you felt sad?
How did your heart feel?
How did your heart beat?
Did your heart feel heavy or light?
Did it beat fast or slow when you felt sad?
How did your muscles feel when you felt sad?
And how were the thoughts in your mind when you felt sad?
Were they nice thoughts,
Or mean thoughts,
Fast thoughts,
Or slow thoughts?
Were they tears?
Did your throat feel tight?
How did your breath feel when you were feeling sad?
Just take a moment to notice and remember and recognise the sensations in your body associated with sadness.
Just noticing with a gentle curiosity and remember to feel the flow of your breath.
Happy.
Can you remember a time when you felt really happy?
Can you remember any sensations in your body when you felt really happy?
How did your heart beat?
How did your heart feel when you felt happy?
How did your muscles feel when you felt happy?
How about your thoughts?
How were they when you were feeling happy?
Just taking a moment to remember and recognise the sensations you felt in your body when you felt happy.
Grateful.
Can you remember a time when you felt grateful?
Can you remember any sensations in your body when you felt grateful?
Did you feel warm and fuzzy?
How did your heart feel?
How did your muscles feel?
And how were your thoughts?
Just taking a moment to remember and recognise the sensations in your body associated with feeling grateful.
And as we come towards the end of this remembering emotions practice,
You might like to wiggle your fingers,
Wiggle your toes,
Have a little stretch,
Give yourself a hug and go on your way.
Thank you.
