Hi there.
I'm really glad you're here.
I'm feeling a need right now to do an emotion meditation,
And I'm having a hard time getting myself to do it.
I thought that what would most help me is to do it out loud and offer it to you,
Too.
So right now,
I'm sitting in a comfortable position,
And I invite you also to take a comfortable position,
Whatever that is for you.
And I'm bringing my attention to emotion sensation.
Sometimes when I do this,
Emotion sensation disappears.
Isn't that ironic and sneaky of it?
So I have two ways to deal with this.
One,
When I'm scanning to see if there is emotion,
And I have a sense that there is some,
But then when I go to look inside,
It's gone,
What I do in that case is say,
I'm feeling great,
I'm feeling fine,
And then the emotion sensation becomes more present and available to me,
Usually.
So you can try that if you need to.
And the second thing I do is,
I know right now what the emotion is,
More or less,
I'm feeling sadness.
So when I know it's there,
Then I can look for the emotion sensations of sadness.
So I'm just allowing those emotion sensations at the moment.
What I have found to be helpful for me lately is to skip the parts about the mindfulness of the sensation,
And go straight to this,
Welcome emotion.
I'm going to say to the emotion right now,
And I invite you to do this as well,
You are welcome sadness,
Or whatever the emotion is for you,
I'm glad you're here.
I'm going to say that quietly to myself,
To make sure I'm actually saying it to my emotion and not only guiding you.
And in that time,
You can also notice the emotion sensation,
And see how you can make it feel welcome,
Part of your experience at this moment.
You know that it means well,
That it wants something really good for you.
So see if you can say that,
Or be that towards the emotion at this moment,
And I'll do the same.
The words that come forth for me to truly welcome the feeling are,
Hi there,
Sweetheart.
You're important to me.
I want to hear you.
Now the next step is,
I'm going to ask the emotion,
What do you want?
Just that,
I'm going to ask the emotion,
What do you want?
And I invite you to do the same with whatever emotion you're encountering.
With a willingness to hear whatever the emotion wants,
That doesn't mean you need to give it what it wants.
We're just hearing what the emotion wants.
So let's do that now.
Hi,
Sweetheart.
What do you want?
It can take a moment or two to settle into the listening to the emotion in order to hear the answer.
So sometimes the first answer is not clear,
And that's what's happening for me right now.
I'm getting an answer that I'm not sure is the essence of what the emotion wants,
But I'm going to go with it because that's the thing that came up.
For me,
What came up about what that emotion wants is,
I want my husband to truly hear me and see me.
Just seeing if that resonates now.
Something else comes up that's more clear for me.
I want us to always be in that sweet space of being able to hear and see each other.
I'm really sad that sometimes we're not in that space at all.
And it's especially sad for me when I feel like I'm hearing him,
But he can't,
At that moment,
Hear me.
So when I ask the emotion,
What do you want?
That's what it wants.
I want us to always be in that sweet space of being able to hear and see each other.
And now thanking the emotion for its presence and for what it wants.
That's such a good thing to want.
I'm speaking now to my emotion,
And you can use whatever words flow for you.
That's such a good thing to want.
I'm so glad you're here and holding that important want.
Thank you for being here.
That's what I'm saying to my emotion of sadness.
And that's where we're going to stop for today.
Thank you so much for helping me do this process.
I feel a lot better.
And I really hope that this has brought you something that is meaningful for you.
