Meditation 4. Exploring Difficult Emotions

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Transcription Meditation 4. Exploring Difficult Emotions

This meditation is designed to help you explore difficult emotions, such as anxiety, rather than fighting them.

The goal is to learn to relate to your discomfort in a different way, adopting an attitude of curiosity and kindness.

It is an exercise that requires you to sit for a few minutes and prepare to observe your inner world without judgment.

Begin by focusing your attention on the sensations of your breathing, as you have practiced in the other meditations.

It is quite likely that your attention will be drawn from your breathing to a difficult thought or emotion you are feeling.

When this happens, simply allow that emotion or thought to remain in the "workbench" of your mind.

If no emotion arises naturally, you can bring to mind a difficulty you are experiencing at this time. moment.

It could be a conflict with someone, a feeling of guilt, or something from your past that still causes you discomfort.

Once the difficult emotion is present, shift your focus of attention from your mind to your physical body.

Consciously look for any physical sensations that are occurring in your body as a result of the emotion you are feeling.

Deliberately direct your attention to the part of your body where those physical sensations are felt most strongly.

Use your breath as a tool to bring your awareness directly to that area of your body.

Imagine that, as you inhale, you are breathing "into" the part of your body where the sensation is strongest and embracing it.

And then, as you exhale, imagine that you are breathing "from" that same area, releasing the tension with each exhalation.

Remind yourself that you are not trying to change or eliminate the sensation, but to explore it with curiosity.

Notice it simply as a physical sensation that appears and disappears in your body, without giving it any further thought.

As you do this, you can say to yourself internally, "It's okay to feel this, I am allowing myself to be open to it."

You can also say to yourself, "Softening, opening," with each breath, to release the tension and resistance to the sensation.

Try to keep your full attention on these sensations, accepting them and allowing them to simply be what they are in that moment.

When you notice that the

meditation 4 exploring difficult emotions