Welcome to this meditation to help you become more aware of your underlying emotions in the present moment.
Often in life,
We get real busy and we're not always aware of the bigger picture,
Which sometimes can surprise us later on.
This is natural and understandable of course in our busy working lives.
But what if we use an element of our meditation each day to access the wider picture of our lives and relationships and how we are feeling.
In this meditation,
Let's spend 15 minutes allowing awareness to deepen,
So that you can have a more rounded sense of the dynamic aspects of your life.
When practiced regularly,
This will lead you to a deeper emotional awareness and a greater ability to respond more naturally from your feelings.
This of course means you'll be less caught by surprise and you'll feel more present in your day,
In your relationships and so on,
With both yourself and with others.
So,
I invite you to relax,
Taking a comfortable seated position and just becoming aware of the feeling of your body,
Becoming aware of the space that you are in.
And can I invite you to allow yourself to simply be here now.
So that's just a sense of allowing,
Not forcing yourself.
And with your felt sense,
Feeling your feet against the floor,
You're aware of your legs,
You're aware of your spine rising up,
Your buttocks against the cushion or the chair.
Can I invite you to allow your shoulders to drop,
Your arms to relax.
You can put your hands on your knees or in your lap,
Softening your face,
Relaxing your jaw.
If you want to close your eyes,
That's okay.
You want to keep your eyes open,
That's fine as well.
As you're relaxing your face,
Notice that a small half smile just naturally moves through your lips.
And as you come to your throat and your upper chest,
Notice that this is the place where we communicate from.
Everything that is said and unsaid resonates here.
Just feeling the energy there.
Aware of your whole chest and your heart,
Your abdomen,
Checking in with your diaphragm to see if you're breathing.
If you're not breathing much,
Then just allowing a little more ease to come into your diaphragm.
Aware of your abdomen and your groins,
Your reproductive and your excretory organs.
No part of you is left out.
Your whole body,
All of you is welcome here.
And just allowing now,
With your awareness as it is in this moment,
Not trying to change anything.
I just want to invite you to be aware of your breath.
Just tuning in to the fact that you are breathing.
And notice that this allows you to have a sense of centering and settling.
And as that clarity begins to increase in you,
I want to invite you to notice how your mind simply is feeling now,
As if it was energy.
If you're very stuck in thoughts or caught up in something,
Notice the energy of that.
If your mind is open and expansive,
Daydreamy,
Notice that.
Not trying to bring any change,
But allowing yourself to notice that you can notice.
It's this noticing that's the most important thing.
Notice too,
You're aware of how your emotions feel.
Just as energy.
We're not looking for names.
Just as energy,
You can be aware of the coming and goings of your emotions.
And there's feelings you know,
And there's feelings you don't know.
And there's feelings we want and feelings we don't want.
Just notice how the emotions are in your body.
Where are they registering?
Awareness of the room.
Awareness of yourself sitting here.
Awareness of your breath,
Just coming and going.
Awareness of the sensation of your mind.
But just noticing the energies,
The spaces within the energies.
And the fact that you can notice.
So we quietly rest back into that noticing.
The same with the feelings.
Resting into the noticing.
Not detaching or cutting off,
But just allowing.
Being curious,
Or being curious from a deeper place.
A more open,
Creative place.
And I want to invite you to notice how,
When mind moves in a certain way,
There is a resonance of emotion.
And likewise,
When emotion moves in a certain way,
How that creates an image in the mind,
Or a movement in the mind.
And how that causes you to want to move in your body,
Or move in an action.
Just noticing the volitional action of emotion and thought in you.
Again,
Just with this open curiosity.
Just noticing the desire for movement,
Or reactivity,
Or responsiveness.
Notice the qualities of that impulse of volition.
And again,
Just bringing our attention to the high chest area,
The throat.
Now that you're more settled,
Is there anything wishing to communicate itself?
Or anything not being communicated?
Can you allow kindness here?
Is there a deeper aspect of this,
Further down in your body?
Just noticing where that root lies.
And as you notice this deeper place,
You may find that it tells you something about itself.
If this deeper place had a color,
What would the color be?
If this deeper place had a color,
What would the color be?
If there was a word for it,
Not necessarily matching a traditional emotional word,
But if there was a word,
What would it be?
Allowing yourself to soften,
Allowing yourself to relax,
Allowing your awareness to meet this energy with kindness.
And now that you meet the deeper aspect of this emotion,
Of this feeling,
You can recognize it for what it is.
And you can allow that to inform you.
How would you like to move from here with this?
And how would you simply let all that go?
Rest into space,
Feeling your being,
Your body sitting here.
And in this restful,
Easeful,
Open space of your own life,
You feel the impulse of life within you.
You're aware of what you have become aware of.
What you have become aware of.
Allowing yourself to be informed as to what you would like to do with this knowing,
This emotion.
Just being aware of your body,
Being aware of your breath,
Being aware of the room around you,
The feeling of wholeness,
Clarity,
Your own self-dignity,
Your mind and your feelings,
Your senses.
And we'll draw this practice to a gentle close.
Please know that you can use this meditation as often as you would like.
Thank you for your practice.
Have a really beautiful day.
