Mindfulness of Emotion Practice led by Gita.
Please find a comfortable place to sit with your spine straight and your body relaxed.
Take a moment to check in and notice how you feel right now.
See if you can feel any sensations in your body or any feelings or emotions in your mind.
Simply notice what is going on in your body and your mind.
And then gently bring your attention back to listening to the sounds around you.
And just notice your experience at this moment and allow it to be as it is.
When your mind wanders,
Either in the past or in the future,
Thinking or planning,
Just notice where your mind wandered off.
Be aware of it and bring your attention to this moment.
Then when you notice you have a thought,
You can use anchor words,
Thinking,
Thinking,
To name your thought and come back to your anchor,
To listening to the sounds around you or to your body.
You might also notice that you have a feeling or emotions like excited,
Nervous,
Angry,
Happy,
Bored,
Anxious,
Or so on.
If you notice any of these things,
You can identify them,
Name them,
And allow them to pass through your mind and your body.
See if you can make some space for them.
And we're going to do this for a few more moments.
Simply naming,
Labeling our thoughts and emotions,
And come back to the anchor point of our body or listening to the sounds around us.
Now I would like you to select one emotion that you have experienced recently,
That you feel comfortable exploring a bit right now.
Once you have selected that emotion,
Take a moment to remember what led to you experiencing that emotion.
Let's examine that emotion as a feeling in your body.
What do you notice in your body?
Do you notice anything in your belly or your chest or your face?
These sensations may be pleasant,
Unpleasant,
Or neutral.
Whatever is there,
Can you be aware of it?
As you attend to these emotions,
Notice if they are getting stronger,
Weaker,
Or staying the same.
You can also name the emotion a few times silently in your mind and notice how it feels.
See if you can make some space for that emotion and allow it to pass.
Now allowing the awareness of that emotion fade,
And choosing a different emotion that is present right now.
Once you have selected that emotion,
Take a moment to remember what led to you experiencing that emotion.
Let's examine that emotion as a feeling in your body.
What do you notice in your body?
Do you notice anything in your belly or maybe your chest or your hands?
These sensations may be pleasant,
Unpleasant,
Or neutral.
Whatever is there,
Can you just be aware of it?
As you attend to these sensations,
Notice if they are getting stronger,
Weaker,
Or staying the same.
You can also name the emotion a few times silently in your mind and notice how it feels.
Imagine your mind is like a blue clear sky and your thoughts,
Emotions,
And feelings are like clouds in this vast blue sky.
They come,
Stay for a bit,
And they go away.
Simply notice them without judging or clinging to them.
You can use anchor words to name the emotions.
Either staying with the emotion at the time or if the emotion is too strong,
Just name them and bring your attention back to listening to the sounds or to your body.
For example,
If you feel tension,
Take a deep breath in and as you breathe out,
Breathe out tension.
If you feel anxious,
Take a deep breath in and as you breathe out,
Breathe out anxiety.
If you feel nervous,
See if you can notice where you can feel that nervousness in your body.
Take a moment to notice where in your body you can feel these emotions.
See,
For example,
If you feel anxious,
Where in your body you can feel that emotion.
And if you want to give it a color,
What color that would be,
Then slowly bring your attention to this moment,
To the chair you sit on,
The room you are in.
Come back to center and whenever you're ready,
Slowly open your eyes and finish this practice.
Thank you for your practice.
