You now begin the exercise Hello Feeling,
What do you want to tell me?
Come and sit in your quiet practice position and feel the breathing in your belly.
Feel how your belly gets bigger as you breathe in and relaxes as you breathe out.
Does your belly feel warm or cold,
Tense or soft?
Is there perhaps a different feeling or do you feel nothing at all?
Feelings and emotions can be felt throughout your body.
Sometimes you recognize an emotion from a feeling in your body.
It may feel tense or messy.
Sometimes you feel an emotion in other places in your body,
In your belly,
Your legs,
Your feet,
In your back or any other place.
You may feel very warm or cold when feeling an emotion or that you become very quiet.
Feelings can feel pleasant like peace,
Softness or relaxation.
Emotions can also feel unpleasant.
Then you can hardly sit still and there is pain,
Tension or restlessness.
It can also be that you don't know very well what you are feeling.
That's possible too.
Move your attention back inwards for a moment.
Do you recognize a feeling within yourself right now?
And then move your attention to that feeling in your body.
Where is it now?
What is the weather forecast now within you,
Inside your body and in your mind?
Then breathe very quietly towards that feeling,
Now,
At this moment.
By breathing gentle breaths towards it,
You can become friends with that feeling.
Just because it's there,
Now anyway,
The feeling is part of you too.
And then silently ask that feeling what it needs.
And just wait and see.
An answer will come naturally.
Maybe the feeling wants a rest,
A talk with someone,
To run or a big hug or just some love.
Notice what it is like to give the feeling what it needs.
What do you notice about the feeling?
And then move your attention back to your whole body.
Breathe in and out a few times very quietly.
And when you are ready,
Then complete this exercise in your own way.
