This is a guided meditation on feelings,
Thoughts,
And emotions,
A method of labeling.
Often people will come to meditate with the intention they can blank their minds,
But we quickly discover that we cannot stop feelings,
Thoughts,
Or emotions.
It took millions of years for the mind to evolve to where it is today.
Our feelings,
Thoughts,
And emotions are a collection of our past,
Present,
And future possibilities.
It will not stop just because we've decided to find some stillness in our life.
Stillness does not mean to blank or stop,
But rather a call to action to be still and observe.
In this meditation,
We're going to discover our style and patterns of thinking and feeling.
To do this,
We're going to use a method called labeling.
Start by coming to a comfortable and seated position,
Or if you prefer,
Lying down.
And rather you've decided to sit or lie down.
If your body tends to get achy when you sit for any length of time,
Pause this meditation and take a few moments to take care of yourself.
So this might look like placing a pillow under the thighs,
The head,
Or the feet,
Or anywhere else that might need relief.
And this will help your body to stay relaxed,
Making it easier to stay in the meditation.
And when you feel settled,
Allow the eyes to close and take a couple of deep breaths to encourage the mind and the body to relax also.
Now commit yourself to stillness.
And you may or may not have already noticed the mind trying to take off into the past,
Or maybe planning for something in the future.
You may have even noticed feelings or emotions coming to the surface.
And all this is normal.
And it's to be expected even for people who have been meditating for years.
Labeling what is coming up allows us to stay as the observer and less likely to get caught in the stream of mind and emotions.
And with the gentleness of a feather,
Notice what is happening.
If it's thinking,
Mindful,
Like mindfully label,
Oh,
That's thinking.
Maybe you're feeling something contentment,
Anxiety,
Confusion,
Notice the feeling and then label.
Oh,
Yeah,
That's a feeling.
Sometimes it can be complex.
It can be mixed with feelings and thoughts.
Label this.
Oh,
Yeah,
Feelings and thought.
And if oh,
Yeah,
Doesn't work for you choose a word that resonates.
We are mindfully learning to become aware of what's coming up.
So now that we understand what labeling is,
Let's practice for one minute.
SCMENT Now you may choose to be a little bit more specific.
For example,
If you tend to find yourself planning,
Maybe you say,
Oh yeah,
Planning.
Or oh,
Shopping,
Fantasizing.
These are all additional options to labeling.
Try this and see what you can notice.
Okay.
Now,
Where are you at at this moment?
If the mind has traveled off into feeling or a thoughtful adventure,
Take a moment to celebrate the awareness and come home to the present moment.
Pull appropriately and then come back to the breath over and over.
This is a process not to be completed,
But fine tuned to becoming more mindful of our thoughts,
Feelings and emotions.
Sometimes,
Practicing with feelings and emotions can leave us a little drained and maybe even anxious.
A little loving kindness can bring us back to the balance and round out the meditation.
So stay where you are and if you would like to place your hand over your heart space for added comfort,
You can do that now.
And then quietly repeating to yourself,
May I accept myself completely just as I am in this moment.
May I take care of myself wisely,
Happily,
Joyfully.
May I be held in the essence of love.
May I accept myself completely just as I am in this moment.
May I take care of myself wisely,
Happily and joyfully.
And may I be held in the essence of love.
In a few moments,
You'll hear the sound of the bell and there's no need to jump up or make any quick movements out of the meditation.
Stay here for as long as you like.
Like you can allow your eyes to open.
Take a couple of natural breaths.
Observe how you feel compared to the beginning of the practice.
And when you're ready,
Proceed on with the rest of your day or evening.
Namaste
