In this meditation,
We're going to practice observing our thoughts and feelings with a quality of kindness and curiosity.
We will use silent labels to help us stay present without getting lost in these thoughts and feelings.
As with any meditation,
If you begin to experience feelings that are too strong or uncomfortable,
You can open your eyes,
Look around at any time.
Let's begin by getting into your meditation position.
In a posture that supports comfort and alertness,
You can stand or sit or lie down if you wish.
Allow your eyes to close or if you prefer,
Leave them open like a soft,
Unfocused gaze.
Take a moment and notice the sounds.
Notice the places your body makes contact with the floor or chair.
Feel your hands resting in your lap.
Move your attention to the sensation of your breath,
Letting your awareness settle on that place in your body where you most easily feel the flow of your breath.
If it's helpful,
You can say silently to yourself in and out along with your breath.
As you watch your breath,
You'll notice your mind moving and thoughts beginning to arise.
Practice gently,
Silently,
Labeling the thoughts and then releasing them.
You can label thinking,
Judging,
Planning,
Wanting.
Notice what it is without judgment and whatever is there without judgment then returning your awareness to the sensation of your breath.
If you notice particular thoughts that seem to go round and round through your mind,
It may be that there is a feeling or emotion underneath those thoughts fueling them.
Can you drop your awareness into your body and notice if you detect any feelings,
You may or may not experience any feelings in this moment.
Whatever you notice is perfectly fine.
Just allow yourself to be curious about what is present.
Feelings usually register as sensations in our bodies.
If you notice a feeling,
Can you label it the same way you label your thoughts?
Perhaps you notice feeling calm or restless,
Sad,
Happy,
Angry,
Worried,
Excited,
Or bored.
When I first present,
You can label it and if you're not sure what feeling is present,
Just use the label feeling.
Then you can watch the feeling for a few breaths with compassionate curiosity,
Getting familiar with how this feeling feels in your body.
Then when you're ready,
Shift your awareness back to the sensation of your breath.
Using it as your anchor to present your experience.
Notice the way thoughts and feelings are constantly changing and shifting.
If you detect the feeling,
Can you notice how it feels in your body?
Can you detect subtle shifts and changes in the feeling?
Though sometimes it seems like feelings will last forever,
Like everything else in this world,
They are impermanent,
Arising and passing away based on the circumstances of the moment.
Remember to return to your breath.
Try not to struggle to detect your feelings or search for the perfect label.
It's not a clear pattern to your thoughts or if you are unsure what you are feeling.
Just continue to use the labels thinking and feeling.
Then release them by returning your attention again to the flow of your breath.
Feelings are present.
Notice how bringing them into full awareness and naming them can shift in subtle ways.
Label those feelings and come back to your breath.
Or you can return to this meditation at any time.
Feelings that are present,
Learning to be with your feelings,
With curiosity and compassion.
Namaste.
