Bell rings Let's begin this practice which explores working with feelings by bringing our attention and awareness to our body aware that your body is already breathing and following your natural breath with your attention and as you follow your natural breath allowing any business and agitation to settle and now that you're feeling more settled see if you can bring to mind a recent experience of a negative feeling nothing too challenging or upsetting for instance this could be something like when you went to a cash point and found your balance was a bit lower than expected or it could be some minor disappointment just seeing what you can bring to mind about a recent negative feeling taking yourself back to the situation where you were,
The time of day and see if you can replay the feelings as well as sensations in your body maybe a slight tightening up a little bit of resistance and using curiosity to really notice the sensations in your body acknowledging the feeling then releasing and letting go of any tightness associated with the sensations and how you feel and allowing the negative feelings to dissipate and dissolve and then letting go of working with that negative feeling for now and see if you can bring a positive feeling to mind this could be something simple and relatively mundane like a recent meal you enjoyed a great cup of coffee a relaxing bath just taking yourself back to that situation where you were,
The time of day and seeing if with this positive feeling you can replay the feelings and sensations in your body feelings of pleasure,
Lightness,
Tingling maybe a sense of connection,
Some peace and happiness seeing how close you can get to that feeling using curiosity to really notice the sensations in your body without wondering often thought about the source of the feeling simply experiencing the sensations and feelings without wanting to hold on see if you can amplify and expand the positive experience then letting go of exploring that positive feeling for now bringing your awareness back to the whole of your body and seeing what feelings are already here in this present moment tuning into the physical sensations that are around maybe noticing if they are pleasant,
Unpleasant or neutral maybe there is some tension or an ache or maybe some tingling and a sense of energy using curiosity to really explore the feelings that may already be here acknowledging the sensations and exploring what this feeling may be about if it's a negative feeling then working with it to allow it to dissolve and if it's positive really connecting with it whatever the feeling,
Always moving towards it,
Always embracing what you feel and as you work with it maybe sensing a subtle shift if it was negative it may have shifted and dissipated a little if it's positive then it may have expanded a bit and then making a mental note of any insights that emerge and as we come to the end of this practice maybe setting the intention to notice and work skillfully with positive and negative feelings during the week and see what difference that makes you
