Free 15 Minute Mindfulness of Emotions Guided Meditation Script [PDF]

Bring up a joyous feeling, perhaps a memory, a plan, an encounter, and feel the emotion within that, sense of delight, gratitude, wonder, whatever it might be.

See where you feel it in your body.

What does it feel like?

How is it changing?

Can you experience it fully in the present moment without leaning forward into the future?

I’ve got to get some more.

I can’t let it go away.

If you see those kinds of reactions in your mind, settle back.

Come back into your body.

Feel the different sensations being born of that emotion in this moment.

Bring up a difficult emotion.

Let’s say it’s anger.

In the same way, feel it in your body.

The circumstances, the provocation, the plans for revenge don’t really matter.

In this meditation, we’re focused on the feeling itself.

So apart from the story, what does the anger feel like in your body?

Or does it feel like it’s a mood?

It’s not just one thing.

It may be moments of sadness, moments of fear, moments of frustration, moments of helplessness.

Just watch them arise and pass away to make up this emotion we call anger.

Notice that neither the joyful state or the angry state is permanent, fixed, unchanging.

Changing, evanescent.

You may find your attention going back into some story.

First I’m going to do this.

Then I’m going to do that.

If you can recognize that, just let go of it.

Come back to your direct experience in the moment.

What am I feeling right now, and what does it feel like?

What’s happening?

What’s its nature?

And even after you’ve finished the formal session of meditation, see if you can bring some of this skill into your encounters throughout the day.

What am I feeling right now?

What does it feel like?

What’s its nature?

Letting go of thought.

In this meditation, you can sit comfortably or lie down.

Close your eyes, or if you’re keeping them open, just find a spot in front of you to rest your gaze, let it go.

And center your attention on the feeling of the in and out breath at the nostrils, at the chest, or at the abdomen, just the normal natural breath.

And as you feel the sensations of the breath, you can make a very quiet mental notation of breath, breath, with the in breath, with the out breath.

And then when a thought arises that’s strong enough to take your attention away from the breath, simply note it as not breath.

It’s not the breath, and you can recognize it in just that way.

It doesn’t matter if it’s the most beautiful thought in the world or the most terrible thought in the world, the one you would never disclose to anybody else.

It’s simply not the breath.

You don’t have to judge yourself.

You don’t have to get lost in the thought or elaborate it.

You recognize it’s not the breath.

Very gently let go and bring your attention back to the feeling of the breath.

It’s breath and not breath.

Some of your thoughts may be tender, caring.

Some may be very cruel, hurtful.

They’re not the breath.

See them.

Recognize them.

Let them go.

Bring your attention back to the feeling of the breath.

The thoughts are like clouds moving through the sky.

Some are very light and fluffy-looking, very inviting.

Some are quite ominous and threatening, but they’re not the breath.

Just let them go.

Our habitual tendency is to grab onto a thought, build an entire world around it, or push it away, struggle against it.

Here we stay even, balanced, calm.

We simply recognize it’s not the breath.

Very gently let it go.

Bring your attention back one breath at a time.

And when you feel ready, you can open your eyes and relax.

Mental noting: this is a meditation where we first center our attention on the feeling of the breath, wherever it’s most predominant, wherever it’s easiest for us, just the normal natural breath.

And quietly note in, out, in, out, or rising, falling to help support the awareness of the breath.

Then if something arises that is predominant, that takes over our awareness, sensation, sound, image, emotion, thinking, see if you can make a quiet mental note of just what that experience is in the moment without judgment, just as an act of recognition.

Oh, thinking.

Planning.

Anger.

Joy.

If the note comes easily, you don’t need to struggle to get exactly the right word.

It doesn’t need to be elaborate.

It’s just an act of recognition.

Oh, this is what’s happening right now.

There’s sadness.

There’s happiness.

Hearing.

Seeing.

Thinking.

Gently note that experience three or four times.

Hearing.

Hearing.

Hearing.

See if you can bring your attention back to the feeling of the breath.

The mental note is very quiet.

It first of all establishes a sphere of awareness which is not caught up in that experience but is able to discern it, to recognize it.

It also provides an instant feedback system for us.

Is this an open-hearted, even acceptance?

Oh, this is what’s happening right now.

Or is it more like thinking with fretfulness, resentment?

And if we hear that, we say it again.

Oh, thinking.

And then bring your attention back to the feeling of the breath.

You don’t need to try to take in everything.

It’s just those things that arise quite strongly, pull us away from the breath.

We spend a few moments as though to say oh yeah, this is what’s happening right now, and then we come back.

The mental noting is the platform for mindfulness.

We see what’s happening right now as it is.

We’re not elaborating it.

We’re not judging it.

We’re not struggling against it nor falling into it.

Oh, there’s thinking.

Anger.

Joy.

Because it’s the platform for mindfulness, it’s the platform for learning.

We can see just what’s happening right now.

Many things will arise and pass away, some very pleasant, some unpleasant, some neutral, but our job is just to note them, to recognize them, to see them for what they are, to see the truth of this very moment and then breathe.

And when you feel ready, you can open your eyes.

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