Today,
We're going to extend our mindfulness practice to something that's always moving through our lives,
Our emotions and feelings.
Our feelings and emotions influence how we experience the world and how we respond to what's happening around us.
So in this practice,
We'll be learning to notice our emotions and feelings with greater awareness.
Think about how differently we respond to life depending on what's happening inside of us.
If someone we love,
A teacher,
Or a boss makes a critical comment and we're feeling confident and grounded,
It might simply roll off.
But if we're already feeling insecure and discouraged,
That same comment might leave us angry,
Hurt,
Or upset.
Or imagine being in a new relationship.
When we feel optimistic and confident,
We may approach things with openness.
When self-doubt is present,
We may respond in a very different way.
Our emotions can influence our choices more than we realize.
And some of our strongest and most habitual emotional patterns can operate beneath our own awareness.
When awareness is brought to an emotion,
We create space to choose how we respond.
This is simply how we're wired.
Our emotional state can affect how we make decisions at home and at work,
How we relate to others,
And even how we learn to heal.
Mindfulness gives us an opportunity to notice what's happening inside of us before we automatically react to it.
With practice,
We develop a greater capacity to stay present with difficult emotions,
To acknowledge what we're feeling without becoming completely overwhelmed by them.
Sometimes it's described as expanding our window of tolerance.
And there's something deeply empowering about knowing I can feel this and still be here.
I can be with what I'm experiencing and choose how I want to respond.
Whether you're a parent navigating something difficult with your child,
A manager dealing with uncertainty at work,
Or simply moving through the ups and downs of everyday life,
Mindfulness of emotions can help you bring more balance and compassion presence to whatever arises.
So let's get into our practice with mindfulness of emotions.
Coming to a comfortable seated position that allows you to be relaxed yet alert.
Closing your eyes,
Alluring them with a soft gaze.
Begin by establishing a simple sense of presence.
Notice the state of your body and mind.
You might even allow a slight half smile at the corners of your mouth.
Inviting a sense of kindness and receptivity into your practice.
Now bring your attention to your primary anchor.
Maybe the natural rhythm of your breath or your body.
As you feel each breath,
Allow the mind to settle and the body to relax.
If it feels helpful,
You might silently use the words calm with the inhale.
And steady with that exhale.
And now that you've settled a little,
Begin to turn that same gentle attention toward whatever feelings that are present right now.
Bring an attitude of kindness,
Curiosity,
And interest.
You're simply noticing what's here.
There may be several feelings at once,
Perhaps contentment and happiness or sadness,
Frustration and hurt.
Sometimes there may be what seems to be very few feelings.
Or you may notice quiet or unexciting feelings like stillness,
Boredom,
Numbness,
Blankness,
Or nothingness.
Whatever is present is okay.
We're just noticing.
With mindfulness,
You're simply acknowledging each feeling that arises.
You might imagine greeting each feeling with a gentle bow.
No need to judge them or change them.
Let them be.
As Romy reminds us,
Treat each guest honorably.
Noticing whatever feelings are present right now in this moment.
Also notice how these feelings are experienced as body sensation.
Whether it's anxiety or joy,
Resentment or friendliness,
See if you can sense where you experience these emotions physically.
Where do you feel them in your body?
Is there warmth,
Tightness,
Heaviness,
Movement,
Tingling?
Or perhaps a sense of energy.
Simply notice what you're aware of moment by moment.
With kindness and curiosity.
You might gently ask yourself.
What is happening inside me right now?
And can I be with this?
Remember feelings move and change.
You don't have to stop them or hold on to them.
The practice is simply to know what you're experiencing with awareness.
Now gently return your attention to your breath or your body as an anchor.
And let this be your home base.
Feel the breath or your body in the foreground while allowing whatever feelings are present to remain in the background.
And if a strong emotion arises and naturally calls your attention,
Allow your breath or body anchor to recede in the background.
Acknowledge what's here.
Make space for it.
And when you're feeling no longer need your attention,
Gently return to your breath or your body.
This is how we begin to practice staying centered,
Balanced,
And present with ourselves,
Even when strong emotions arise.
We're not trying to get rid of our feelings.
We're learning how to be with them,
Understand them.
And respond with greater awareness.
And as we come to the end of our practice,
Take a moment to reconnect with the places where your body meets the world.
Notice what has shifted.
Feel your breath.
And when you're ready,
Open your eyes.
Thank you for practicing with me today.
