Space For Emotions

Sometimes emotions feel big and overwhelming. This practice will help you awaken to all the space that’s available to be with these emotions without getting sucked in. It is when we judge or attach story to the emotions that arise that we get taken out of the present moment and pulled into an idea. Know that you have the space to be with all of the emotions that arise and I will guide you through it.

Transcript

Welcome to today's meditation where we will practice being mindful of our emotions.

So often we judge ourselves based on the emotions we are experiencing.

This can take us down,

Leaving us feeling bad about ourselves,

Believing that these emotions mean something about us that might not be true.

We sometimes even react from this place.

This practice will help illuminate the space we actually have around emotions.

I also like to think of this as a practice of non-discrimination,

Meaning whatever enters into my field of awareness,

No matter if I think it is really good or really bad,

I will stay.

I will acknowledge it,

Allow it to exist,

And cease to exist.

Let's begin.

Because emotions can be very strong,

I encourage you to set yourself up in a way that allows you to feel supported and comfortable.

This may be laying down or seated with your back against something,

Or perhaps sitting upright on your favorite cushion.

Whatever position you choose,

Find the slightest tuck of your chin to lengthen your spine.

And when you're ready,

Close your eyes.

We're going to begin by taking a few deeper cleansing breaths.

Breathe in through the nose,

Fill all the way up.

And hold.

And with an open mouth,

Let it go.

Let this feel good.

One more.

In through the nose,

Fill all the way up.

And hold.

Let it go.

Relax and soften the muscles around the bones.

Relax your body and allow the breath to settle into its natural rhythm.

Scan your body and your face for any residue of tension,

And allow those places to soften.

Relax the jaw and the place in between your eyebrows.

Allow your whole face to be soft.

Relax the shoulders and let the arms and hands rest easily.

Let the belly be soft and the breath be natural.

And let the heart be soft as well.

Allow the heart to soften and gradually open to receive whatever arises with kindness and compassion.

Tune into this openness.

Now with this embodied presence,

Bring a kind and gentle awareness to the breath.

You may notice it as coolness in the nostrils or swirling,

Tingling in the throat or the rise and fall of the chest or the belly.

Feel each breath and as you allow it,

Invite a sense of calm and ease to grow.

Return gently to the next breath whenever you notice the attention has wandered.

Wandering is a natural process.

There's no judgment.

Let all other experiences,

Sounds,

Sensations,

And emotions be let all other experiences,

Sounds,

Sensations,

Thoughts,

And images rise and fall like waves of the ocean around the breath.

Let all other experiences rise and fall like waves of the ocean around the breath.

Now,

Shift into being mindful of any emotions that call your attention.

You can bring the same mindful,

Loving awareness to them as you have to the breath.

When an emotion arises,

Let go of attention to the breath and receive the emotion kindly.

It can be helpful to name it softly,

Such as sad,

Sad,

Or joy,

Joy,

Or bored,

Bored.

If no emotion arises,

That's okay.

Just stay with your breath and your experience for what it is.

Let all other experiences rise and fall like waves of the ocean around the breath.

As you attend to the emotion,

Notice carefully where you feel it in your body.

Also notice how it feels as a constellation of sensations.

How does it respond to kind awareness?

Does it dissolve or get stronger?

Does it change into another emotion?

Notice this too.

You are the space of loving awareness that can kindly notice emotions as they come and If you feel resistance to contacting the emotion,

Or if it feels very strong,

Notice the story that the mind tells along with the feelings in your body.

Acknowledge it kindly.

Then let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

When the emotion has changed or dissolved,

Return back to awareness of the breath for a time.

Let this be in the background and again bring a gentle presence to the emotion.

Let this be in the background and again bring a gentle presence to the emotion.

Now,

You can include emotions in your loving awareness as well as attending to the breath and the body.

They come and go and you are becoming the calm,

Steady witness,

Acknowledging them without getting caught by each one.

Remaining in mindful loving awareness,

You become gradually more open,

Balanced and free.

Thank you for moving beyond your edges,

For taking a leap into a more courageous and conscious embodiment.

I deeply honor the spirit in you that is endeavoring to come awake.