Welcome to the Mindful Agility Meditations podcast.
I am your guide,
Mirela Petali.
Hi,
Thank you for taking this time to meditate with us today.
In today's meditation,
We will work with noticing and labeling our emotions.
We'll use mindfulness,
Curiosity,
Compassion,
And a non-judgmental attitude to get to know how our emotions arise,
Manifest in our bodies,
Change,
And then pass away.
This practice will help us become less reactive and more skillful in dealing with positive,
Neutral,
Or difficult emotions.
You can find the corresponding discussion in episode 9 of the Mindful Agility podcast at mindfulagility.
Com.
Find a comfortable position,
Either sitting or lying down.
You can close your eyes or keep them slightly open.
Let's start by taking a few deep,
Slow breaths.
Take a deep breath in through your nose.
Fill your lungs with air.
Relax your belly.
And then let the air out slowly through your nose.
See if you can relax your body a little bit more with each out-breath.
Now allow your breath to return to normal.
Focus your attention on your breath,
Where you feel it most,
Your nostrils,
Chest,
Or belly.
We'll use the breath as an anchor,
A place to come back to and ground us.
Let's take a minute to focus on the breath.
If you get distracted,
Either by thoughts,
Sounds,
Sensations,
Feelings,
Or emotions,
Notice it without judgment and gently return your focus to the breath.
We will now pay attention to any emotions that might arise.
At any point you feel too uncomfortable or overwhelmed,
Feel free to stop the meditation,
Take a few deep breaths,
And open your eyes.
When you notice an emotion,
Label it.
It is important that we use language that doesn't identify us with the emotion.
Instead of saying I am happy,
We say I feel happiness.
Instead of saying I am anxious,
We say I feel anxiety.
Instead of saying I am angry,
We say I feel anger.
When we don't identify with the emotion,
We create a distance.
And in this way,
We don't allow the emotion to overwhelm us.
There might be many emotions coming and going.
Observe them with curiosity and label them without judgment.
If nothing comes up,
That's okay too.
Just keep your focus on the breath and maintain an attitude of openness and curiosity.
Now see if you can narrow your focus on the most predominant emotion you are noticing right now.
What does it feel like?
Where do you feel it?
In or around your body?
When you notice an emotion,
Locate it,
Label it,
Hold space for it,
And then allow it to pass.
Let's take two minutes and label any emotions as they arise.
Now let go of the practice and return your attention to your body.
Notice how you feel without judgment.
And whenever you're ready,
You can open your eyes if they were closed.
Thank you for taking the time to meditate with us today.
