Exploration of Emotions Meditation

Before you start your practice, find a relatively quiet place to sit where you will be uninterrupted.

You will also need a timer, set for ten minutes. You can use a timer on your phone, an app, or a simple kitchen timer.

Obviously, you cannot read and meditate at the same time. So briefly read through this document before you begin each session.

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•NOTE: Because experiencing emotions can sometimes be uncomfortable or disconcerting, I recommend that you create a “security blanket” phrase for yourself.

Here are a few suggestions, but feel free to also design your own:

I am safe and sound right now.

I am not my feelings, I am experiencing my feelings and feelings pass.

I am breathing, I am alive and I am just fine.

I am grateful for my breath, my heart and my strength.

Use your “security blanket” at any time that you feel overwhelmed during this meditation, as well as to conclude the meditation.

•Once you have sat down and begun your timer, close your eyes.

Take a deep breath, focus on the air filling your lungs. Exhale, and feel all of the air leaving your body.

Inhale, and zero in on the sensation of the air moving across the skin of your nostrils. Exhale, and feel the air passing through your nostrils.

Inhale and lift your shoulders up toward your ears, stretching your spine up to the sky; grow as tall as possible.

Exhale and gently drop your shoulders down and back to open your chest. Your posture should be tall and open, not forced or strained.

Gently rock your body forward and back until you find a spot that is comfortable. Then, gently rock your body side to side to find your spot. Allow your body, not your mind, to tell you how to sit.

Finally, take another big inhale and push your belly outward in an exaggerated fashion, filling it with air, pushing your abdominal muscles to their limit.

Exhale, allow the air to flow from your body and your belly to relax into a comfortable resting position.

On your exhale and relax your belly into a comfortable resting position.

•For this practice you will first be using your awareness to directly experience the physical sensations of your body. This will be a shorter scan of your body than what you have previously practiced, and you will be focusing on finding the most powerful sensation you are currently experiencing.

You will then practice allowing your intuition and inner voice to guide you in witnessing your emotions and responding to your needs.

Bring your awareness to your head and face and then travel down your neck to your right shoulder. As you do so, experience the sensations there, making note of areas of stronger sensation.

Travel your awareness down your right arm to your right hand and into your left hand and up your left arm. Is there anything here that calls out to you?

Bring your awareness to your chest, down your ribs and to your belly, paying special attention for “louder” sensations.

Search your upper back, mid-back, lower back and down into your hips, what do you notice?

Pay attention to your right leg, all the way down to your foot. Then your left foot and back up your right leg.

•Take a moment to feel your whole body, all at once. Is there a sensation in one area that is stronger than all the others? Or is there a certain area of your body that is asking for your attention?

Bring your awareness to that area and watch the sensations there, noticing how they shift and change.

Use your inner voice to ask those sensations what feeling they are, what they would like to be called.

You may hear a clear answer. It may come as an emotional label, or as a different type of word. You may experience a feeling or sensation in response to your question.

•Using your inner voice, welcome this feeling: You are welcome here, please tell me your story and I will hear you.

Allow yourself to receive any sensations that arise. Practice simply feeling these sensations. If, for example, the feeling told you that it is “sadness” or “contentment” or “anxiety” or “boredom” then these sensations are the language of that feeling; you are getting to know this feeling and how it communicates.

Whatever you feel is OK.

(Remember, if you need to, you can pause and repeat your “security blanket” phrase to yourself.)

•Let the feeling know that it is safe by telling it: I care for you and I will take care of you.

Take three breaths, repeating this phrase with your inner voice on each inhale and exhale.

I care for you and I will take care of you. I care for you and I will take care of you. I care for you and I will take care of you.

Continue to experience what the feeling wants to communicate with you through sensation.

•Finally, ask the feeling: Is there anything that you want me to know? Is there anything that I can do for you?

**And listen.**

Again, this communication may come to you in words or in feelings or in sensations.

Accept what comes.

Thank the feeling for sharing with you: Thank you for being here. Thank you for sharing with me. You are welcome to stay and I will come back and visit you another time.

Now, I am going to go on with my day.

Recall your “security blanket” phrase, if you did not select one, you will use: I am grateful for my breath, my heart and my strength.

Take a breath and exhale as you repeat your phrase.

Inhale, exhale and repeat.

•Now, wiggle your fingers and your toes, coming back to the present moment. Cast your gaze downward, exhale and gently open your eyes.

Take a moment to appreciate the solidity and safety of your body. You are perfectly whole and safe in this moment. You just did something very brave -- be gentle with yourself as you move on with your day.

*It can be beneficial to journal about your experience, especially if you gained a new insight into yourself or your emotions.