Welcome guys.
This meditation we're gonna be working with today is all about becoming aware.
Aware of our emotions and how we can deal with them in a healthy way.
So as we begin find yourself a comfortable seat and don't worry this isn't something that you can mess up.
Just find a place where you can be still.
You can sit for an extended period of time.
You may sit on a pillow or a prop.
Lean up against the wall if you need to.
Again there's no right or wrong.
Once you've found that comfortable seat close down your eyes.
Start to bring your attention to an anchor in the body whether that's your breath,
Moving your belly or your chest up and down.
Maybe it's the weight of your sitting bones on the earth.
Know that if your mind ever starts to run away you have this anchor to bring yourself back to.
Once you've found that place of stillness start to picture yourself sitting at a desk with a blank book in front of you.
You're trying to write but the room is full of people leaning over your shoulder telling you what you should write.
It's loud,
It's distracting.
There's no way you can take all of this input.
There's no way you can listen to all of these voices and still write your book.
So instead of getting frustrated take a step back and one by one you talk to each one of these people in the room.
What you realize each one of these people represents a different emotion.
So you start almost an interview process one by one talking to each person making the decision of if they can help you write your book.
The first person you talk to is compassion and you know straight away you could definitely use their help.
You can definitely take their input to help you write your book so you let them stay in the room.
The next one is envy.
Now you know that this isn't something you need when you're writing your book so you ask them to leave the room and there's no fuss.
They understand and they leave.
The next one is love.
Again you know that love is something you want helping guide you write this book so you let them stay.
The next one is fear.
This is where it gets interesting.
There is such a thing as rational fear but you don't want it making,
Dictating all of your decisions.
So you ask fear to wait in the hall outside the room and when you need them you let them know and they do.
They go and they stand outside the room waiting for you to call them and this becomes the practice,
This process of speaking to each person,
Each emotion.
How can you help me write my book?
If you know they can help let them stay in the room.
If you know they have something to offer but you don't want them dictating all of your decisions,
Ask them to wait outside.
And if you know they have no business steering your choices,
Ask them to leave.
Stay with this practice.
You you Stay with this practice as long as you need until the only ones left in the room with you,
The ones you've decided should be there.
The ones whose input you want as you write your book.
I know that this practice isn't just for this meditation,
It's something you can do all the time whenever you need.
Whenever you feel a certain emotion rising up there doesn't need to be any judgment.
It's just that question.
Can you help me write my book?
You you you you stay with this as long as you need.
When you're ready take a gentle bow of the head.
Start to blink open your eyes and let the outside world back in.
Thank you so much guys for sharing this practice.
We'll see you next time.
