So my dears,
In the following we will be doing an exercise and I invite you for this exercise to come either into a meditation posture or if you find it hard to sit in a meditation posture for longer than 10 minutes then please take a chair and sit on a chair but don't lie down,
Don't stand on your head,
Don't lie on the side,
Just make sure that your spine is straight,
Find the proper posture for you and even make the adjustments necessary so that you remain comfortable for the next 15 minutes.
And as you find your posture make sure that your spine is straight and that you begin to relax into the posture.
Just do a quick scan of your body,
See if you come across any tension or tightness and if you do just let go of it.
I invite you to pay special attention to the area of the tummy,
The chest,
The shoulders and the face.
Let your entire being feel relaxed.
And as you begin to feel more relaxed take a moment to simply notice your breath,
Feel the air flowing in and out through the nostrils.
Let each breath in,
Each inhalation take you deeper within.
Gradually start becoming,
Start becoming aware of your inner universe and aim to move your awareness from your thoughts to your feelings to your emotions and to move your awareness from your mind to your heart.
I invite you even to take your hands and to place them in the middle of your chest and to feel your hands on your chest.
Feel how your chest is moving with the breathing and dive with your awareness into this inner space of your chest.
Notice what shows up as an emotion,
What shows up as a feeling right now in your heart,
What's there right now?
And don't seek for a mental answer to this question,
But just try to feel.
Try to relax your being even deeper,
Giving space for your emotions to rise up to show themselves.
And as the emotions start appearing,
Just remain observant of them.
Notice them,
Let them be.
And I invite you now to notice the one emotion that stands out,
The one that seems stronger than the rest,
Louder than the rest.
And focus your awareness on it.
Just feel this emotion.
Just let this emotion do whatever it does when it usually shows up within you.
And for the moment,
Just let your mind be still and continue just giving space to this emotion,
Letting it be the way you normally let your emotions be.
There's nothing special that you need to do,
Nothing in particular right now,
But to simply feel,
Just acknowledge this emotion.
And as you notice this emotion,
I invite you now to look at the way you relate to it.
Just notice what's the inner tendency within you when you perceive this feeling,
When this emotion arises within you.
What's the tendency?
What do you say about this emotion?
Do you maybe have a tendency to say that it's nothing,
That it doesn't really matter?
Or maybe do you have the tendency to forget about everything else and to give the entire space of your being to this emotion,
Amplifying it,
Making a drama out of it?
Just notice how do you do it usually?
How do you do it right now?
Do you tend to make the emotion smaller or to inflate it?
Do you have the tendency to cut off its voice or to give it a microphone and an amplifier,
To turn it up?
What's the tendency in this very moment?
Just notice this emotion.
Is it downplayed?
Is it almost ignored within you?
Do you have to struggle to perceive it or is it there at the foreground of your experience right in your eyes,
Not allowing you to pay attention to anything else?
Do you see your whole life threatened by this emotion or rather tend to say it's completely insignificant?
It's not even there.
I don't have it.
And what if now for a moment you would just let this emotion be what it needs to be?
Let it manifest as it needs to manifest.
No amplifying,
No lowering of the volume and notice how the only thing you need to do for that to happen is to observe it.
Just notice it.
Now to just embrace this emotion as it is.
And for a moment don't criticize it,
Don't label it,
Don't downplay it,
Don't exaggerate it.
Simply just embrace it.
Notice what happens when you just have this attitude towards the emotion.
Just a simple acknowledgement of it.
What happens to the emotion?
Maintaining this abrasive attitude.
I invite you now to gradually release the hands.
Take a moment to notice the results and the effects of this exercise.
When you feel ready in your own rhythm you can take a deep breath in and gradually return.
And you can take your notebooks,
Write down any of the realizations that you've had.
How do you tend to relate to your own emotions and specifically to that particular emotion that you've just experienced?
You
