So this is the meditation on dealing with our emotions.
Begin by getting yourself comfortable but upright.
Back straight,
Shoulders back,
The head looking down,
One or two meters in front of you.
The eyes almost closed.
Try and get to the top of the mouth and the hands right or left with the thumbs gently touching or on the knees if you prefer.
And then begin with a few deeper breaths.
Two or three long breaths in and long breaths out.
Calming the mind and calming the body.
And then begin by bringing the attention to the breathing.
And for a few moments just stay observing the breath going in and the breath going out.
How many of you are aware of the science and the human thing non-Way?
Your mind,
The strongest emotion you've felt recently,
The strongest one you can think of in your recent past.
Relive that time and allow the emotion to come back as strongly as possible into the mind.
And when you have the emotion there in your mind,
Intensify it,
Make it as strong,
As clearly there as possible.
And then without being involved or identifying with the emotion,
Just begin to observe it,
First of all on the mental level in our minds.
How does the emotion feel?
What does it look like?
Is it calm or agitated?
Is it tense or relaxed?
Is there a temperature to it?
Is it hot or cold?
Is it heavy or light?
Maybe you can discern a colour to it,
Is it red or black or white?
Or is there a shape?
Is it round or square or flat or spiky?
In as much detail as you can,
Describe the emotion the way it feels in the mind.
Again,
Without being involved or identifying,
We're just observing and describing the emotion to ourselves.
And then begin to observe how the emotion manifests within the body.
Which place in the body is it showing first of all?
Is it the stomach or the chest or the neck?
Or a particular strong emotion can be showing itself throughout the body?
So identify where in the body it shows itself first.
And then begin to describe it to yourself as if you're calm or agitated,
Tense or relaxed.
Is there a heaviness or a lightness to the emotion?
Or maybe a temperature,
Is it hot or cold?
You can discern a shape,
Is it round or flat or square?
Or maybe there's a colour.
Observe in the emotion,
Not identifying with it.
Describe it to yourself in as much detail as you can.
How that manifestation within the body is appearing.
How does it feel within the body?
And then having observed the emotion in this way,
It should be easy just to let it go,
To let it go back to where it came from.
And let the mind return to its normal state without the emotion in it.
And become aware of the calmness,
The peace that returns to the mind without the emotion there.
The immediate relaxation that's felt within the mind.
And keep your attention with that sense of peace,
Calm for a few moments.
Observe.
Oh You You
