In this meditation,
We'll explore how to sit with your emotions without being distracted by them.
Your emotions are part of the flow of life and they don't define you.
They're simply visitors passing by.
By learning to observe and accept emotions without judgment,
You can cultivate calmness,
Emotional balance,
And resilience.
I'd like for you to begin by finding a comfortable place to sit or lay down.
If you're sitting,
Rest your hands gently on your lap.
They can be facing up if that's comfortable,
Or on your sides.
Now,
Go ahead and close your eyes and let's breathe together.
Breathe in,
And breathe out,
And breathe out.
Now,
Bring your awareness to how you feel right now.
What emotions are present for you?
You might notice a sense of calm,
Or restlessness,
Joy,
Sadness,
Or uncertainty.
Whatever you feel,
Know that it's okay.
There's no need to label your emotions as good or bad.
They simply are.
As you notice an emotion,
Take a moment to name it silently in your mind.
For example,
You can notice there is happiness,
Or there's sadness,
Or I feel frustration.
Naming your emotions helps you acknowledge them without being overwhelmed by them.
Allow yourself to feel the emotions that you're feeling without trying to change or suppress them.
If you feel tension,
Anxiety,
Or even discomfort,
Simply notice where it resides within your body.
Does it feel heavy,
Light,
Warm,
Or cool?
No.
Just simply observe how the mind is always trying to distract.
And it might throw questions to try to distract you,
Like,
What do I do now,
Now that I'm observing my emotions?
No,
There's nothing to do but to observe.
Be a witness to your emotions.
Be a witness as God witnesses you.
Keep observing your emotions.
What do you notice?
Witness without judgment or analysis.
Now gently shift your perspective.
Instead of saying,
I am sad,
Or I am anxious,
Say to yourself,
I notice sadness.
I notice anxiety.
This small change reminds you that your emotions are just something that you're not aware of.
Something that you're observing.
They're not part of your identity.
They're just coming and going.
They're not part of who you are.
Keep noticing your emotions.
If an emotion feels overwhelming,
Come back to your breath.
Inhale deeply and anchor yourself in the present moment and exhale slowly.
Let's do this together.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in.
Sometimes emotions might feel stuck or resistant to change and there's no need to force anything at all.
Simply sit with what is,
Allowing your emotions to be present without judgment or attachment.
And now say to yourself,
I allow myself to feel what I feel.
I allow myself to feel what I feel.
I allow myself to feel what I feel.
And next,
Say to yourself,
My emotions are valid,
But they don't define me.
My emotions are valid,
But they don't define me.
My emotions are valid,
But they don't define me.
And lastly,
I am the observer of my emotions,
Not the emotions themselves.
I am the observer of my emotions,
Not the emotions themselves.
I am the observer of my emotions,
Not the emotions themselves.
We're approaching the end of our meditation and let's breathe together and take a few deep breaths.
Breathe in.
I hope you found this meditation to be beneficial.
Keep practicing this meditation because over time you'll find that you've become unattached from your emotions.
This will give you much,
Much needed and greater clarity in your life and how you conduct yourself in the world.
You'll feel that you're calmer,
More balanced,
You'll cultivate inner peace,
And you'll feel a lot of Zen within you.
All right,
You can go ahead and slowly start to open your eyes if you wish,
Or continue to meditate on your own.
