Tuning into the state of your heart-mind.
Make yourself as comfortable as you can and set the intention that for the next little while that you will with kindness and care bring attention to the state of your heart-mind.
Being aware of your heart-mind includes awareness of emotions as well as subtle moods and states of mind.
So first of all settle your mind by focusing on something that will keep your attention such as your breath or sensations in your body or sounds.
Remember to be present and let your attention become clear.
Allow your mind to become open and accepting and be with experience moment to moment.
Use noting if this is helpful to bring about direct and clear moment to moment awareness.
Let whatever is happening in a soft yet clear manner.
As your awareness becomes more and more present and centered allow this awareness to be your refuge.
Take refuge in this quality of witnessing and let the experience that it knows change according to nature.
That sounds,
Physical sensations,
Smells,
Sights and tastes all change according to nature.
Also be aware of states of heart-mind and mental objects such as thoughts and emotions and let them come and go without struggle or resistance.
It is as if this witnessing is deep and still within the roots of your being.
Let awareness be like a solid and stable mountain in the midst of a stormy windy storm.
Let awareness be like the still depths of a lake when the surface is turbulent or like a solid iron rock in the middle of a rough ocean with strong waves.
Just as a caring and kind healer may pay attention to the state of your being bring kind and curious attention to the state of your heart-mind.
What are you experiencing right now in the areas of mood,
Emotions and mental states?
Tune into your heart and ask yourself what is happening right here,
Right now.
In a manner that is kind,
Spacious and allowing.
Ask yourself what am I experiencing in this moment?
Try not to get caught up in the experience or cut it off.
Simply bring feeling attention to your experience and see it for what it is.
Be honest.
If you are feeling sad,
Note sadness.
If anger is there,
Note anger.
If you are feeling anxious,
Note anxiety and be honest with yourself.
If you are feeling joy,
Note joy.
If you are feeling peace,
Note peacefulness.
If you are feeling calm,
Notice this experience for what it is.
Whatever you are experiencing in the area of moods and emotions and states of mind,
Simply be honest about it and be open to these experiences.
As you are open and honest with these experiences,
You notice that they change.
By being honest about damaging emotions and not buying into them,
They are more likely to simply just fade away without causing destruction and pain along their path.
See unhelpful and damaging emotions like waves,
Coming and going,
Arising with a distinct energy then rolling on by and changing to something else.
Notice how the emotion comes and goes.
Because it changes,
It is not solid.
Because it changes,
It is not you.
Step back and get unstuck from the emotion.
Try not to block it or suppress it or be in denial and push it away.
Simply give the emotion space.
Let it be and let it change.
Remember you are not this emotion.
Look in and look out and see the emotion for what it is,
Rather than getting caught up in its drama.
Remember that destructive emotions fuel stories that are often not true.
Bring mindfulness and wisdom to the experience and don't make more out of the experience than is actually there.
Notice how the experience arises and passes by.
And rest in the awareness of the heart-mind.
Be present for the heart of your experience.
And let experience come and go by taking refuge in awake awareness.
Let awareness be like a solid and stable mountain in the midst of a windy storm.
Let awareness be like the still depths of a lake when the surface is turbulent or like a solid island rock in the middle of a rough ocean with strong waves.
Take refuge in your awareness.
Even if the experience is painful and difficult,
Know that by taking refuge in awareness you can be deeply peaceful with all experience.
Let awareness be like an open house and see the emotion like a visitor.
Honor it,
Let it be felt in the body,
But then let the door open and let the emotion pass through.
And when the destructive emotions pass on by,
Remember to bring your attention back as always to now.
Remember to be here now and bring attention back to the anchor of now.
Be like a solid rock island in an ocean.
Be like the still depths of a lake.
Be like a solid mountain.
Remember that you are not your emotions.
Remember that you don't need to act on your emotions if this does not serve your chosen directions.
Remember to cultivate compassionate tolerance.
Be with the experience and let the emotion roll on by.
Remember to remind yourself of the truth of this emotion.
Remember to use self-talk such as,
It's okay,
This will change.
And when the destructive emotion passes by,
It provides room for a helpful state to come up.
Remember that when emotions,
Destructive,
Pass on by,
They can be replaced by helpful states such as joy and peace,
Compassion,
Kindness,
Generosity,
Gratitude.
In a few moments this recording will come to a close.
If it has been helpful for you to let go of painful emotions,
Then remember how you did it.
Also remember how to cultivate wholesome emotions and enjoy the peace that can be found with being mindful.
May mindfulness of heart-mind bring peace and joy to all.
Thank you.
God Bless.
