Brief Emotion Practice - Soothe Stress And Triggers

To bring more equanimity and choice to stressful moments and difficult relationship interactions, have a regular practice of being with emotions sensations, holding them in your gentle attention. A brief practice to build this capacity and also be soothed in this moment.

Transcript

Hey there,

I'm so glad you're here.

We're going to take just a couple minutes to slow down to notice your emotion or any experience you find within and hold it in the gentle embrace of your attention.

When we want to be able to respond to life's stresses and relationship interactions with more wisdom and more choice,

We need to practice being with emotions at other times so that they are less likely to trigger even when things are upsetting.

So taking a moment now,

Noticing the points of contact between the body and the chair.

Noticing in-breath and out-breath.

The sensations that accompany the breath.

That miracle that is with you from the very first moment of your existence until the very last.

Now direct your kind attention to your body.

Notice with a gentle curiosity what emotion sensations are present right in this moment.

Maybe a tingling,

A heaviness,

A warmth.

Perhaps behind the eyes,

The chest or throat.

Maybe in the solar plexus area or the upper arms.

Any emotion sensations you find wherever they are in the body.

And saying right now,

Welcome.

In this moment,

There's no need to change the emotion in any way or even to know about what is causing it.

Right now,

We're just saying,

You are welcome here,

Emotion.

You are part of me in this moment.

And taking a breath,

Allowing that breath to gently flow through your whole body,

Including of course those places where emotion sensations are present.

Touching them with the caress of your breath.

Perhaps as you guide your attention this way,

There are other feelings that arise.

It's welcome here.

So taking one more breath,

Holding whatever experience is present for you in the gentle embrace of your compassionate attention.

I wish you well for the rest of your time this day with gentleness for yourself.