Thoughts & Emotions Awareness Meditation - Led By Jacob Aqua

During this meditation, we utilize a noting technique to help us attune to our thoughts, emotions, and sensations that take us away from center. Instead of being critical, we gently note that they are thoughts, emotions, or sensations and come back to the breath. It's a refreshing practice - enjoy.

Transcript

Just settling in now.

Starting by getting comfortable in a seated position.

Noticing your posture.

Wanting to sit upright with your shoulders back yet relaxed.

You may want to close your eyes if it's comfortable for you or keep them open looking downwards at a 45 degree angle.

Taking three long deep breaths in through the nose and out through the mouth.

Settling in with each out breath more and more.

And with the next out breath just allowing yourself to return to your natural breathing rhythm.

And just noticing the physical sensations of breathing.

What does it feel like to breathe?

Where do you feel the breath the strongest whether it's in your stomach or chest?

And we're gonna do a simple noting technique.

So we'll count our breaths from one to ten and starting over again if we get sidetracked.

So every inhale and exhale counts as one.

Inhale exhale to two.

All the way to ten.

And if you get distracted and your mind wanders completely just noting whether it's a thought or an emotion or some something else like a sensation.

So just noting thinking or feeling and coming back to the breath.

Coming back to the counting when you're ready.

And just beginning on your own now.

And just remembering to be gentle with yourself if you get distracted.

Counting to ten and gently noting.

And when you're ready just coming back to the body.

Coming back to the space that you're in.

Seeing what it feels like to have air touching your skin.

When you're ready just gently opening the eyes in your own time.

Thank you so much for sitting with me today.

I hope you enjoy this meditation.

Thank you.