Namaste.
My name is Raman.
In this practice,
We will closely watch and know our emotions.
Emotions are body's response to our thoughts.
If we look intently,
We can almost always feel some negative emotions and feelings in our body.
As compared to our thought,
It's easier to feel emotion because it has a physical manifestation.
Some negative emotions are more evident like anger,
Fear.
And some emotions are subtle and it takes more presence to notice them.
Like an undercurrent of unease,
Restlessness,
Stress or even boredom.
Now listen to the instructions very carefully.
In this meditation,
We will intently look at a body and observe the emotions and feelings that reside in a body at this moment.
We will take a position of an observer and objectively look at our emotions.
Don't resist any unpleasant feeling or get attached to a pleasant one.
Keep on looking at your feelings with a kind and non-judgmental awareness.
When you put awareness on any negative emotion,
Its intensity may increase.
It may not feel pleasant at that moment.
Don't run.
Just be there.
So find a comfortable place to sit.
You can sit in any posture that's comfortable for you.
Feel free to use a pillow or a cushion to support you.
If you are sitting on a chair,
Keep your feet well-rested on the ground.
You can sit with your hands on your knees or in your lap.
Close your eyes.
Sit with your back comfortably straight.
Tailored yet relaxed.
Head,
Neck and spine in a straight line.
Relax your eyes.
Relax your forehead.
Relax your jaw.
Relax your complete body.
Now glance through your body and feel a natural state of your body.
Different sensations in different parts of your body.
Now take a position of an observer.
And bring all your attention on the chest and your belly area.
Are you feeling light,
Peaceful,
Joyful or there is any negative feeling in your body that's in the form of stress,
Anxiety,
Fear,
Anger,
Restlessness,
Jealousy,
Boredom,
Lethargy?
Keep on scanning.
Keep on looking.
And it's okay if you are not able to find anything,
Feel anything.
Just keep on scanning your belly,
Your chest area.
Don't try to shoo away any emotion.
Don't try to resist any emotion.
And you may feel more than one emotion,
More than one feeling.
Just notice,
Know,
Observe whatever is happening in your body,
In your energy field without trying to change or resist.
Just keep on looking with your kind attention,
Non-judgmental attention.
Know it,
Feel it,
Explore it with a sense of curiosity,
Exploration.
How does it feel?
How does it look?
What is its texture?
Which part of the body do you feel that emotion in?
Can you name this emotion?
Is it stress,
Anxiety,
Jealousy,
Fear,
Boredom,
Lethargy,
Restlessness,
Anger,
Or just a subtle unease?
Keep on looking at it with your full attention,
Kind and non-judgmental attention.
When you throw your attention on this negative emotion,
It may dissolve.
Please feel free to move your attention to another emotion.
Keep on exploring.
Let go of your attention on the feelings,
On the emotions,
And just sit still in this awareness.
A feeling of presence,
A feeling of aliveness.
Take a moment to notice how you are feeling now.
Tune into this space of stillness,
Silence inside you.
Allow your awareness to move from your body to breath,
To sounds,
To thoughts,
To emotions,
And this stillness and space itself.
Be very,
Very alert,
Awake,
Present to whatever is happening in your consciousness.
I would highly recommend you to do this meditation a few more times.
And now,
Before we end our practice,
Here is a homework for you.
At least three times in a day,
Take your attention inward and look at what kind of emotions you feel at that moment.
Don't shoo them away.
Just notice and observe for a few seconds with your kind and non-judgmental attention.
That's very healing in nature.
Now,
If you want to come back,
Bring your attention to your body,
To the sounds around you.
Wriggle your toes,
Wiggle your fingers.
You can mix two movements with your neck.
You can also give your body a good stretch.
Bring your palms over your closed eyes and feel the warmth,
Comfort over your eyes,
Your entire face,
And gently open your eyes.
If you have questions regarding your practice or want to share your experience,
Please feel free to drop me a note at ramanatithanam.
Com.
I would be very curious to know about your experience.
Wishing you peace and awareness for the rest of your day.
Thank you so much for practicing with me.
Namaste.
