Take a seat in a quiet place where you feel particularly safe.
Sit tall with your spine long,
Your shoulders relaxed and your belly soft.
Close your eyes or gaze low at the floor.
Maintain a level chin for a neutral spine.
Breathe gently in and out through your nose.
Turn your awareness towards the breath and the movement of breath through the body itself to help get grounded and settle further into your seat.
As the mind gets quieter,
Notice if there are any emotions present.
For today's meditation,
We choose to work with one,
Just one emotion.
It could be anger,
Sadness,
Frustration,
Resentment or disappointment.
Or you could choose something positive such as love,
Kindness,
Gratitude or joy.
But choose just one for today and silently to yourself create an intention.
Your intention is to use your chosen emotion as the object of your focus.
So let's turn now towards that emotion.
See if you can locate it within your body.
And wherever it is that you notice that emotion,
Hold your attention in that space.
If the emotion moves,
Your attention follows.
Present now with the emotion.
Notice all you can about the details of the emotion's size,
Color,
Temperature and shape.
As you explore the characteristics of this particular emotion,
Be very careful not to chase the object of the emotion or the story.
Don't go looking for a reason or a source.
Simply stay present with the emotion itself.
It's a felt sense,
Out of your head and present in the body.
Present with the emotion itself,
Your object of focus.
Anytime you notice that the mind has gone off chasing stories or anywhere else,
Come back to the felt sense of the object of focus.
Repeat this process of returning as many times as you need to.
Notice perhaps that the more you move towards the emotion,
The more difficult it is to find.
It is changing or moving and it becomes slippery.
Like all things,
This emotion is energy.
It's always in motion,
Always part of a grand flow.
By watching it and observing it,
Versus grasping to it or identifying with it,
The emotion itself is given the freedom to morph,
To move and even given the freedom to go.
The emotion is not you,
It is energy in your body.
You are the witness,
The watcher,
The noticer.
You are the ever-present awareness,
The blank canvas across which emotions are painted,
The sky across which emotions are the clouds,
The stage across which the play of emotions comes and goes.
You experience emotion,
But you are not your emotions.
Perhaps your object has wandered or waned.
Perhaps the emotion is still felt strongly.
Turn attention now away from the emotion and back towards the self that's the witness.
Notice the space between the two,
The emotion itself,
Awareness of the emotion.
Remember that you are awareness.
Infinite,
Spacious and free.
Identify with that limitless awareness and you slowly open your eyes.
