So then we begin our meditation,
Working with our emotions,
Getting yourself comfortable and upright as always.
Begin then with a few deeper breaths,
Calming yourself down,
Using the out breath to calm the mind and calm the body.
One more long breath in,
Long breath out.
And then we set that strong positive intention to be here doing what we're doing,
Not just for ourselves alone,
We're just one person,
Whereas others are countless.
So we make that strong intention to be here for the benefit of all living beings.
And then bring yourself into this present moment.
You don't need to be anywhere else for this short period,
Just be in this moment.
Begin by bringing your attention to your breathing,
Let the mind mix with the breath and just be there,
With the breath going in and the breath going out for a few moments.
And now bring into your mind a powerful or strong negative emotion that you've felt recently or you've felt sometime in your life,
Whether that's fear or anger or anxiety,
Some sort of trauma,
Whatever it is,
Let that be back in your mind.
Relive that situation,
Allow that feeling,
That emotion to come back.
Let it be there as powerfully,
As strongly as you can.
Really feel it and experience the emotion.
And keeping the emotion there in your mind,
Begin to examine and observe how your mind feels with the emotion there.
Notice the agitation,
The discomfort,
Tension in the mind.
Observe if the mind feels heavy or light.
Does it feel hot or cold?
Keeping the emotion there,
Can you discern a colour to the mind with the emotion in it?
Or can you sense a shape?
Does it feel round or square or flat or spiky?
Observing the emotion there in your mind,
Describe it to yourself in as much detail as possible.
However your mind is feeling or appearing,
Just observe that,
Describe it,
Be aware,
Conscious of the way your mind feels.
Let it be there as powerfully,
As strongly as you can.
Let it be there as powerfully,
As strongly as you can.
And then keeping the emotion there,
Refreshing it if you need to,
Bring it back and make it strong again,
Really feel it.
Now begin to notice where in your body the emotion is showing itself.
It may be in your stomach or your chest or your neck or your head.
Sometimes very strong emotions can be felt all over the body.
Notice the body,
Notice how the body is reacting with the emotion there.
Again notice the tension or pressure within the body,
The agitation.
Observe if the body feels hot or cold or heavy or light.
Can you discern a colour to that part of the body?
Or a shape?
Does it feel spiky or flat or round or square?
Observing the body in that place where the emotion is showing,
Describe it to yourself in as much detail as possible.
Observe how the body feels.
And then having observed the emotion,
In the mind and in the body,
Having been able to look at it in that way.
It would be very easy now to just let it go.
Let it go back to where it came from.
Allow the emotion to go from the mind.
The sensation is to go from the body.
And once the emotion has gone from the mind and body,
Then notice and observe the sense of calm,
Peace,
Comfort that's returned to the mind and body.
The healthier way you feel physically and mentally without the emotion there.
Observe that,
Notice that and be with that sense of calm,
That sense of peace.
Be with that for a few moments.
Keep your attention there.
Observing the peacefulness,
The calmness of your mind and body without that harmful emotion.
And then let it go back to where it came from.
And we finish by dedicating our practice.
May it lead to the end of suffering and the harmful emotions which cause that suffering for ourselves and all living beings.
And may it lead to complete happiness for ourselves and every single living being.
Thank you for your practice.
