5 - Mindfulness of Emotions - Thoughts

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Alleviate Depression
Guided Meditation Script
Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None
To begin this Meditation, please bring kind awareness to
➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life
Begin by taking a deep breath and hold it for 5 seconds…exhale and relax….take another deep
breath, as deep as you can, and hold it…count for 5 seconds…and as you exhale just imagine
blowing out all of your stress….take a third deep breath and hold it….and as you exhale you
blow out any stress you’ve been holding on to, saying to yourself “relax now”...
This is your new solution to stress.
Whenever you become stressed in the future, you simply take 3 fully in and deep breaths,
holding it at the top of the inhalation for 5 seconds, and when you exhale, blow out any
stresses that you feel.
And on the third breath as you exhale you simply say to yourself, relax now.
From now on you choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do because your health is very important to you.
Remember that it is natural for you to be healthy and happy.
It is unnatural for you to have sickness and misery.
Download more mindfulness worksheets, guided meditation scripts, e-books and more at:
MindfulnessExercises.com
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Now hear yourself saying:
Each day, in every way, I get better and better.
In order to make change I challenge myself.
Change is not comfortable, in fact it is inconvenient, so if I feel comfortable with the change I
am making, I am probably not extending myself enough.
When I have a negative thought, I acknowledge that I feel this way and then I release it.
When another negative thought arises, I catch it quickly and I say with confidence, I
acknowledge that part of me feels this way, but this thought does not help me right now.
Each day, in every way I get better and better.
Whenever I am presented with feelings of stress, I know my breath is there to soothe me and
guide me into relaxation.
Every single day, I become more aware of all the good things going on in my community, and in
the world around me.
When I feel that darkness is surrounding me, I know that the way to see light is to take 3 deep
breaths, relaxing my mind and body by doing so.
Each day, in every way I get better and better.
In order to make great change, I challenge my thoughts.
From now on I challenge every single negative and unproductive thought that arises.
From this point forward, whenever you find yourself having negative unproductive thoughts,
you will immediately say to yourself the word STOP…..
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Let me repeat that to you so that it is perfectly clear…. whenever you find yourself having
negative unproductive thoughts you will immediately say to yourself the word STOP, and as
soon as you say the word STOP you'll find that the negative thoughts you were having will just
disappear.
This gives you the opportunity to start a new positive thought process.
Good. You are doing very powerful work by practicing this meditation daily, without skipping a
day.
This is the way you change your life for the better.
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Alleviate Feelings of Anger and Resentment


In this exercise,
I’m going to share a mindfulness exercise
You can use anytime
To help alleviate feelings of anger
And resentment
That may be related to memories and unprocessed energy
Mindfulness has been shown to help reduce anxiety,

depression,
pain,
and fatigue,
improve self-esteem and energy,
increase self-mastery and motivation,
and help with healing and relaxation.
For all these reasons,

it’s a wonderful tool for managing anger,
healing resentment,
and setting the stage for forgiveness.
Sometimes it’s easy to forget

that anger can be a healthy emotion.
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It can come from a place of wishing things to be better,

Or improved,
Like being angry about the injustices of slave
labor around the world, for example.
Expressing it in healthy ways is useful,

Because bottling up anger numbs your other
feelings as well,
and it wears on your health.
Pretending that you’re not mad is inauthentic,

Which people can sense.
And it also has a harmful effect on your health
When it’s bottled up inside,
Often just getting hotter or more reactive.
On the other hand,

anger can be an emotional roller coaster
that stresses the body
And can often feel dangerous, destructive,
and scary
For yourself and for others.
There are a few ways to bring mindfulness to anger.
One way
Is to try to defuse anger before there’s a big blowup.
See if you can blow off steam along the way.
If you feel anger or frustration building,
Try going for a walk, chatting with a friend,
Breathing fully in and out, or journalling about
how you’re feeling.
In other words,
try not to accumulate a buildup of irritation as
your day progresses.
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It’s also helpful to bring mindfulness to

learning more about a situation
Before jumping to conclusions.
Sometimes asking questions
or bringing curiosity to what you think you’re
angry about
Can lead to the realization
That you may have assumed something is
different than how it actually is,
Or that it wasn’t as ‘black and white’ as you
thought it was.
And finally,
When the emotion of anger is present,
See if you can sense internally, into the softer
emotions beneath anger,
like hurt or fear.
Can you sense these underlying emotions

anywhere in the mind or body?
If so,
Simply and gently acknowledge them
With a sense of kindness,
And remember that these feelings are
absolutely normal.
Stay with the sensations,

Share compassion for yourself,
And wish yourself well.
So with that in mind,

Let’s practice these techniques
In a mindfulness exercise together,
That you can do anytime
When you’re feeling anger.
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So to begin...
Bring your awareness to

whatever is going on for you
right now.
Give the weight of your body
up to gravity.
Allow your weight to sink into
the points of contact
between your body and the floor,
the chair,
or bed.
What sensations are there right now?
If you notice any tension
or resistance
towards painful
or unpleasant sensations,
gently turn towards them.
Accept them
as best you can.
If you begin to tense around the breath,
then let go a little bit more with each
outbreath.
Soften
into gravity.
Notice any thoughts

as they arise and pass through the mind.
See if you can let them come and go
without being to identify
with their content.
Observe them
as if they were clouds in the sky.
Notice any feelings and emotions
as they arise.
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Can you let these come and go?

Include everything
within your awareness with a kindly
perspective.
Now,
allow your awareness
to gather around the experience of the breath
deep in the body.
Drop your awareness
inside the breath,
and feel the different sensations in the front,
back,
and sides of the torso.
Can you feel your awareness
within the flow and movement of the breath?
Use the breath
to anchor your awareness in the present
moment
breathing in the body,
noticing each inhale
and exhale
again,
and again.
Each time you notice your mind has
wandered,
gently guide the mind back to the breath
deep in the body.
Now,
gently expand your awareness
to include the whole body.
Feel the weight

and shape
of the body
as it sits,
stands,
or lies.
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If you’ve got any pain

or discomfort,
make sure your awareness
stays open.
Cultivate acceptance or acknowledgment
for all of your experience.
Great. Thank you for your courage to do this

exercise with me.
The more you practice this,

The more you’ll be able to defuse anger
And turn it into healthy action and decision making
For the benefit of yourself and others.
So, to recap,
Sometimes it’s easy to forget

that anger can be a healthy emotion.
Expressing it in healthy ways is often useful.
Try to defuse anger before there’s a big blowup

By blowing off steam along the way.
Also, bring mindfulness to learning more about a situation

Before jumping to conclusions.
And finally,
see if you can sense internally, into the softer emotions beneath anger,
like hurt or fear.
I hope these techniques help you.

Thank you for your mindfulness.
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Alleviate Your Feeling of Loneliness


If you have ever felt lost in loneliness, then you know how difficult it is to shake this feeling.
Luckily, when you combine desire with dedication, amazing changes in your life occur.
Daily meditation is simple, yet powerful….
Implementing a task and sticking to it is how we make habits.
Loneliness is simply a feeling that has become habit.
It cannot be cured by any external means.
Your life could be full of people, and you still feel lonely.
You could have no friends, and feel lonesomeness.
You could be completely alone and feel lonely.
As you see, it is simply a thought of separation that creates the feeling of loneliness.
This can have a never-ending circling effect, until you change your focus.
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Find a very comfortable position and make sure you will not be disturbed.
So let’s begin by acknowledging the person who needs you the most.
You will find this person when you look in a mirror.
Say to yourself now “thank you for this moment as an opportunity”
Give yourself now, the time to breathe your very best.
For most of us we go entire days without even thinking about our breath, yet it is the very thing
keeping us alive.
Your breath has been there for you since the beginning, fitting to each moment exactly as it
needs.
The breath never asks questions and it never judges you.
It simply does what is required, instantaneously.
Let’s honor our breath now, and all it has been doing for us, with 5 significant and purposeful
breaths together.
1 fully inhale….expanding your belly and chest as much as you can. Holding it for a moment…
And exhale….feeling a wave of relaxation sweep over you
2 inhale….filling your entire breathing system with fresh oxygen. Hold it.
And exhale….noticing again that wave of relaxation gently sweeping over you
3 inhale….very deeply so that you are brimming with air. Taking a moment at the top to soaking
in the life force we call oxygen.
And exhale….noticing your body relaxing in different areas, without any effort from you
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4 fully inhale the life force, beginning to feel these breaths purifying your entire body
Exhaling now, not having to do anything at all.…just notice how you are feeling
And 5, last one, a full, beautiful breath coming in.…hold it, feeling the goodness of this simple
task
And exhale, allowing that wave of relaxation to sweep, again over you.
Just take note of how you are feeling in this very moment.
You now have an abundance of oxygen.
This is how we were truly created to feel.
Breathing deeply and fully is an expression of self-compassion
Let your breath be natural now, and notice how abundance feels.
Good.
This is your new tool that you use when faced with feelings of negativity and loneliness.
Take 5 deep, purposeful, and helpful breaths.
That allow you…to relax.
These conscious and dedicated breaths even make it difficult for you to think negatively.
Next time you catch yourself, feeling hopeless, you must take these 5 healing breaths.
There are many meditative techniques that give you back the reins, allowing you to take control
of your emotions, instead of letting your emotions control you.
Mindfulness though meditation helps you become better acquainted with yourself, and your
emotions.
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So presently you are just relaxing and feeling very safe of comfortable.
No one needs you right now, this is time you have dedicated to yourself, and nothing is
disturbing you.
You have no where to go and nothing you have to do right now.
You are completely safe and relaxed and are able to make great changes without much effort.
You are now being guided by your relaxation. Good.
It’s amazing how our feelings come and go, like waves on the ocean shore.
We all know that there is absolutely nothing wrong with feeling relaxed, so it is just the same
as there’s nothing wrong with feeling uncomfortable.
These are only sensations that you are experiencing.
Sensations that come and go…come and go….
Now, gently bring into your awareness the feeling of loneliness…..and notice how and where
any sensations of discomfort arises.
Be with this feeling, as if you are with a friend who is very upset about something that’s
happened to them.
Be there for your discomfort, as if you are consoling a dear friend who has tears in their eyes.
Join with your loneliness as if you are meeting up someone you love because they called you
and needed you…..
Is the feeling of loneliness actually scary?
Or is it just like a friend, who is experiencing a bad day, and is calling out for someone to
console them?
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You soothe your friend’s tears with your compassion, the same as you soothe lonesome
feelings.
Be present and listen, because you are the only one who can give solace to this feeling, just as
how your friend reached out to only you when they needed comfort.
You alleviate feelings of desolation by being there…
WITH them, and never pushing them away.
Would you tell your troubled friend to go away when they call you, upset, and asking for your
presence?
No.
Then you do not tell your loneliness to go away either.
Good, now allow any feelings of seclusion, discomfort or pain to just pass by, like a rain cloud
that has bought a heavy rain.
The cloud passes by, and the sun peeks out, beaming with light and warmth.
When you console uncomfortable feelings, and sit with them as a friend, you are allowing a
storm of upset to rain down, letting go, and then continue in the wind, seeing the sun break
though, drying up the waters with it’s warmth.
You can clearly see a smile on your friend’s face because you are always there for them.
Good.
The cure for loneliness is to change our focus, as soon as you feel it arise.
Practicing these necessary techniques make for meaningful encounters with your inner self,
allowing your loneliness to become your ally.
Thank you and good job today.
Attending to Emotional, Mental
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or External Difficulties

Caring for the Difficulty

When we are faced with a difficult emotion, we often seek ways to change how we feel, trying
to “outthink” the emotional experience or putting our attention elsewhere.
Attending to these moments with mindfulness requires some patience and compassion.
By caring for the painful experience, you can allow yourself to feel it and see it with clarity.
This exercise will help you practice being with the difficulty rather than pushing it away.
Start this practice when you are experiencing something difficult.
It can be an emotional experience, such as anger; a mental experience, like racing thoughts;
an external experience, like a stressful workday;
or any other difficulty you face during your day.
When you notice that you’re having a difficult moment, bring your awareness into the
experience.
Instead of pushing it away or resisting, turn toward it.
Attending to Emotional, Mental
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or External Difficulties
Caring for the Difficulty

Place your hand over your heart.
This stimulates the vagus nerve, activating the parasympathetic nervous system.
Recognizing the pain and keeping your hand on your heart, offer yourself a few phrases.
These phrases help you recognize the difficulty, turn toward it, and respond with compassion:
This is a moment of pain [or discomfort, difficulty, etc.]
I cannot avoid all pain in life.
I care about this suffering.
Repeat these phrases to yourself with the intention of caring for the difficulty.
If the mind tries to fix the pain or solve the problem, just return to the phrases and self-
compassion.
After 10 minutes, let go of the phrases and remove the hand from the chest.
The difficulty may not be gone, but remember the phrases are always accessible throughout
your day.
Being Mindful and Present with
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Negative Emotions

Being Mindful and Present with Negative Emotions

In this exercise,
I’ll share how mindfulness can help you become however you WANT to be,
Rather than simply reacting to the stressors of work, news and responsibilities.
By now,
you’re probably feeling a little more comfortable with mindfulness practice,
And you may also feel the potential of what mindfulness can do for you.
For example,
What would it be like if you weren’t worried about work or your mortgage?
Or feeling overwhelmed all the time ?
or feeling tired from all of your chores?
What if, instead of feeling overwhelmed, bored or stressed,

you were able to step back
and say, oh, okay.
That’s overwhelm.
Or, oh, okay, that’s worry.
Okay, that’s just stress.
I got this.
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Negative Emotions

RATHER THAN saying: I AM stressed.
RATHER THAN feeling as though you’re in the middle of it all,
Instead just recognizing that okay,
that’s a thought or that’s a feeling.
For some of you, that may sound weird, or crazy woo-woo,

and you may well think
“Yeah, but you don’t know MY crazy situation”.
And you’re right. I don’t.
But remember,
It’s really important to see
that this practice of mindfulness takes time for change to happen,
but change does happen.
For people who are successful at what they do,

it’s a habit of a lifetime
.. Or at least a habit of a good few years.
We’re not just talking about doing better at work,

Or feeling less stressed.
This is about living on your own terms.
This is about choosing how awake and present you want to be for the life you’re living right
now.
This is about enhancing your presence, your wisdom, your compassion,
And your effect on the world inside of you and outside of you
To the absolute best of your ability.
How do you want to be when you’re older?

Mindful.
Every time you realize you’re distracted

and you’re taking the time to acknowledge it,
something is changing
not only in thoughts and consciousness
but also in the brain itself.
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Negative Emotions

If you experience stress, overwhelm or anxiety a lot,
then it will be really uncomfortable
and you’ll probably want to get as far away from it as possible
and that’s understandable,
but it’s also really important to acknowledge
that you can’t stop anxiety.
Everyone’s tried it.
It doesn’t work.
What you CAN do,

is develop a different type of relationship to it,
where you eventually feel at ease with it,
and potentially can even start to embrace it
as a way of further understanding the mind.
So as you move through your day today,

remember that idea of being aware,
simply being aware,
being present for the sensations in your body.
Whenever you remember to do this,

it’s quite an amazing thing because all of a sudden you’re actually present.
Again, it’s as though you cut the negative feedback loop.
You step out of the loop of thinking,

which fuels the emotions of stress and overwhelm,
and instead you’re actually present with your body and what you’re doing.
On the one hand, it’s a very ordinary feeling,

and yet on the other hand it’s an extraordinary feeling
because we experience it so rarely:
just remembering to be present, simply being aware.
Excellent. Well done.
So, to recap:
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Negative Emotions

If you experience stress, overwhelm or anxiety a lot,
then it will be really uncomfortable
and you’ll probably want to get as far away from it as possible
and that’s understandable,
but it’s also really important to acknowledge
that you can’t stop anxiety.
Everyone’s tried it.
It doesn’t work.
What you CAN do,

is develop a different type of relationship to it,
where you eventually feel at ease with it,
and potentially can even start to embrace it
as a way of further understanding the mind.
So as you move through your day today,

remember that idea of being aware,
simply being aware,
being present for the sensations in your body.
I hope some of this has been useful for you.

Thank you for your mindfulness!
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Build Resilience to Your Response to Anger


Cooling the Fire
Anger is an emotion that may consume you completely, causing you to act in ways that are
harmful or unproductive.
When anger arises, the mind can fall victim to harsh thoughts, judgments, and obsessions.
By creating space and responding to your anger with compassionate awareness, you can build
resiliency and adjust your anger response.
This exercise offers a way to deal with anger when you’re right in the midst of it.
When you notice anger, frustration, or irritation rising, allow the eyes to close.
Know that you are feeling anger.
Do not try to rid yourself of it, talk yourself out of it, or pretend it is not there.
Breathe deeply into the abdomen.
Feel the chest and stomach fill with air and exhale slowly.
When you exhale, make an effort to really empty the lungs.
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Cooling the Fire

Breathe deeply for the first few minutes.
Bring to mind the situation that is causing anger.
When you are new to this practice, it is helpful to work with something that is mildly frustrating,
as the feeling of full-on rage may be too overwhelming.
As you tune in to the rising anger in the mind, allow yourself to feel what is happening in the
body.
Notice the sensations that indicate anger.
You may feel tension in the shoulders, shallow breathing, a pit in the stomach, or a number of
other changes in the body.
Tend to each experience in the body with a compassionate awareness.
Recognize the tension by noting “Tension” and staying with the experience for a few breaths.
Then open your awareness and see what else is occurring in the body.
After 10 minutes of examining anger in the body, switch to awareness of the mind.
Ask yourself what may be underneath the anger or causing it.
There may be feelings of pain, betrayal, wanting to control something, or some perceived lack
of safety. If you cannot find something at first, patiently wait to see if anything comes up.
When you do notice something underneath the anger, name it.
If you find that you are hurt, note “Hurt.”
Respond with a phrase of compassion, such as “May I learn to care about this pain.”
When you finish this practice, take a break to journal.
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Cooling the Fire

Write what you noticed in the body, what you found underneath the anger, and how it felt to
try to respond with compassion.
As you continue to experience anger, you will find yourself able to see it with wisdom and
patience.
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Clarity of Your Emotion


What Is This Emotion?
This is especially useful when you feel overwhelmed by emotion and unable to articulate
what’s going on.
You will need a pen and paper or a journal for this exercise.
Set aside 10 minutes for this practice.
You can use this practice anytime during your day, but it is especially useful when you notice a
strong emotion present.
You might be experiencing anxiety and stress, or something pleasant, like joy or gratitude.
With the eyes open, drop your awareness into the body.
Acknowledge the points in the body where you can feel this emotion.
For example, many people experience anxiety in the chest, stomach, and limbs.
Anger or fear often arises in the stomach, causes tension in the shoulders, and results in a
scrunched brow.
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Clarity of Your Emotion

What Is This Emotion?

Recognizing the emotional experience in the body, write what you feel.
Jot down where you are feeling something and what it feels like.
Continue alternating between observing the body and writing your observations down.
Be as specific as you can.
When you have covered the experience in the body, turn your awareness toward the mind.
Look for both individual thoughts and overall mental states.
A mental state may be something like anxiety, hope, or the craving to fix something.
The individual thoughts may be about a person, an event, or a problem that needs solving.
Again, write these down as you notice them.
Finally, allow the eyes to close for a minute or two.
Tune in to the sense of sight with closed eyes.
Notice if the sight feels dark or light, if there is movement, or if the mind is visualizing
something.
There isn’t a correct answer.
As you open the eyes and write your experience on paper, let go of any judgment.
Read what you have written carefully and slowly.
When you finish, see if you feel more clarity around your emotions.
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Classic Five Hindrances


Guided Meditation Script - The Classic Five Hindrances

Sit comfortably, yet tall, in a safe and quiet place
Close your eyes, or lower your gaze towards the earth
Turn your attention inwards
Breathe patiently in and out through your nose

And focus your attention on breath
Set the intention, to watch the breath

Breath as your anchor for practice
Breath, as what you return to
Each time you notice you’ve been distracted
(pause 3 breaths)
With breath awareness as intention, consider the following...

Are you being pulled towards a pleasant or attractive thought?
Each time you notice the mind wandering towards an object of desire
Gently apply the antidote
Focus more tightly on the breath
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If the draw of this pleasant thought or sensation is far too strong

Bring repulsion to mind
If it’s a person that you’re craving,
Bring to mind all their very human, yet repulsive, bodily functions
If it’s a place that you’re craving,
Bring to mind its negative qualities
If it’s an object that you’re craving,
Bring to mind its lack of intrinsic value
Find balance when it comes to pleasant thoughts

Stay with the breath
(pause 3 breaths)
And then notice if you’re spending too much time

Fighting against negative thoughts
Or negatively thinking, applying self-criticism
Come back to the breath, the simplicity of staying present with the breath
And if the draw of negativity is just too strong,
Spend some time noticing the positive
Notice the positive in where you are right now

You made it to your cushion today
You’re right here, applying effort
Notice the positive qualities of the breath
The positive sensations in your body
Cultivate awareness of positive sensations in the mind
And then return to the breath

The beautiful, awe-inspiring, magical breath
(pause 3 breaths)
And as you sit here, watching breath

Notice if you’re feeling anxious, restless, impatient
And if you are, recognize the ways in which you’re already calm
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Here you are, seated, meditating

Invite in a feeling of spaciousness and ease
Focus a little more, on a patient, longer exhale breath
But come back to the breath

Stay present with this glorious breath
(pause 3 breaths)
And then notice if you’re feeling dull, heavy, or sleepy

If you are, sit up taller
Spend more time breathing in
And you might even open your eyes
Try at first keeping your gaze low,

And then lift your gaze if you need to
Stay neutral in your spine

And aware of the breath
As always, keep coming back to the breath

Stay curious, and interested in breath.
(pause 3 breaths)
As you stay here, present with breath

Recognize if there are any feelings of doubt
Do you doubt the necessity of staying?

Do you doubt the necessity of paying attention?
In what ways do you think you might be better off, doing something else?
Come back to the breath,

And recognize all the benefits you’ve already received
As you watch your breath

Notice its qualities
Gentle, patient, full and steady
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Recognize these positive qualities of breath

As the same positive qualities you experience in your mind
Gentleness, patience, a sensation of wholeness and steadiness

These are the benefits of meditation
The longer you stay, the more you will notice

The more you will notice that this is exactly where you need to be
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Dealing with Negative Thoughts


Dealing with Negativity
No matter how much you try to think positive thoughts and be optimistic about the future,
unpleasant thoughts will still arise.
You cannot avoid them, and there is no use in pretending they aren’t present.
Your mindfulness practice can help you approach these thoughts with curiosity.
As you build an understanding of your unpleasant thinking patterns, they will no longer hook
you in so strongly.
You can learn to allow them to be present without letting them consume you.
This exercise is a practice in letting thoughts go so that you are better able to do it when
negative thoughts arise.
Close the eyes and tune in to the points of contact in the body.
Feel yourself grounded and stable as you sit.
Breathe deeply, feeling the body supported by the chair or cushion.
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Dealing with Negative Thoughts

Dealing with Negativity

Pay attention to the experience in your mind.
Notice any thoughts as they arise, and try to identify any emotions that go with them.
Pay special attention to negative thoughts, and note what you’re feeling or thinking.
Try to avoid the word negative, and instead identify each thought as sad, unpleasant, irritating,
painful, or otherwise.
Continue for five minutes, noting any thoughts and their accompanying feelings.
Make impermanence the focus of this practice.
See each thought and acknowledge it as it passes.
Continue to note what you’re thinking about and how it feels, using noting phrases like
“Coming, going” or “Arising, passing,” if you choose.
After five minutes, return to the body for a few deep breaths.
Remind yourself that thoughts come and go, and you have a choice in whether or not you
believe each one.
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Emotion as the Object of Focus


Meditation - Emotion as the Object of Focus
Take a seat in a quiet place where you feel particularly safe

Sit tall with your spine long, your shoulders relaxed, and your belly soft
Close your eyes or gaze low at the floor
Maintain a level chin for a neutral spine
Breathe gently in an out through your nose

Turn your awareness towards the breath, and the movement of breath through the body itself
To help get grounded and settle further into your seat
As the mind gets quieter, notice if there are any emotions present
For today’s meditation, we choose to work with one
Just one emotion
It could be anger, sadness, frustration, resentment, or disappointment
Or you could choose something positive, such as love, kindness, gratitude, or joy
But choose just one for today

And silently to yourself, create an intention
Your intention is to use your chosen emotion as the object of your focus
(pause 3 breaths)
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Emotion of the Object of Focus

Meditation: Emotion as the Object of Focus

So let’s turn now towards that emotion
See if you can locate it within your body
And wherever it is that you notice that emotion,
Hold your attention in that space
If the emotion moves, your attention follows
Present now with the emotion

Notice all you can
About the detail of the emotion’s size, color, temperature, shape
As you explore the characteristics of this particular emotion,

Be very careful not to chase the object of the emotion, or the story,
Don’t go looking for a reason, or a source
Simply stay present with the emotion itself.

It’s felt sense
Out of your head, and present in the body
Present with the emotion itself, your object of focus
Anytime you notice that the mind has gone off chasing stories, or anywhere else..
Come back to the felt sense of the object of focus
Repeat this process of returning as many times as you need to
(pause 3-5 breaths)
Notice perhaps that the more you move towards the emotion,
The more difficult it is to find
It is changing, or moving, it becomes slippery
Like all things, this emotion is energy

It’s always in motion, always part of a grand flow
By watching it and observing it

Versus grasping to it or identifying with it
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Emotion as the Object of Focus

Meditation - Emotion as the Object of Focus

The emotion itself is given the freedom to morph, to move,
And even given the freedom to go
The emotion is not you,

It is energy in your body
You, are the witness, the watcher, the noticer

You are the ever-present awareness
The blank canvas across which emotions are painted
The sky across which emotions are the clouds
The stage across which the play of emotions comes and goes
You experience emotion

But you are not your emotions
Perhaps your object has wandered or waned

Perhaps the emotion is still felt strongly
Turn attention now away from the emotion,

And back towards the self that’s the witness
Notice the space between the two

The emotion itself,
Awareness of the emotion.
Remember that you are awareness.

Infinite, spacious, and free.
Identify with that limitless awareness and you slowly open your eyes.
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Four Stages of Meditation


Guided Meditation Script - The Four Stages of Meditation

Sit comfortably in a quiet, safe place
Balance a tall, upright posture with a sense of relaxation
Let your shoulders release, and your belly soften
Breathe quietly in and out through your nose

And let yourself quietly rejoice in the fact that you are here
Seated, present, you’ve begun this sacred process
Of watching your breath
Rejoice in the fact that of all the things you could be doing
You have chosen to prioritize
This moment of quiet, this moment of stillness
This moment of peace
Overcoming laziness is the first stage of meditation
Recognize the strength of your resolve

To stay the path of mindfulness
To practice daily
And then set an intention, to remain present with breath
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Watch the breath as it moves in and out through your nose

Feel the breath as it moves down past your shoulders,
Into your chest
Feel how the movement of the body

Is intricately tied to the breath
And remain present here, present with breath
(pause 3 breaths)
Of course the mind will wander

As soon as you notice the mind has wandered,
Remember the instructions
Remember your intention,

To remain present with breath
Again and again,

As many times as you need to
Notice the wandering mind
And come back to the breath
Remember the instructions is the second stage of mediation
(pause 3 breaths)
And in your noticing,

Notice the quality of your attention
If the mind has become dull, or heavy, or sleepy
Apply the antidote.
Sit up taller, lift the gaze, or focus on the breath in
But stay balanced, aware, continuously refine

The quality of your attention
(pause 3 breaths)
And if you notice the mind has become restless, impatient or anxious
Apply the antidote
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Lower your gaze, spend a little longer with each breath out,
Tighten your attention to the breath
Stay balanced, continuously aware

Of the quality of your attention
(pause 3 breaths)
Applying the antidote is the third stage of meditation
Again and again and again

As many times as you need to
Come back to the breath
Come back to the breath

With a balanced quality of attention
Not too tight, not too loose

Just right
(pause 3 breaths)
Aware of the breath

And aware too, of awareness
Correcting as needed
Aware of the breath

And aware too,
Sometime no correction is needed
Be willing to let go of correcting

When things feel just right
Not too tight

Not too loose
Aware of the breath
Aware that it’s ok to stop adjusting
When the practice feels just right
Resting in practiced ease is the fourth stage of meditation
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(pause 3 breaths)
Stay with the breath

Stay with this ease
Enjoy the results of your effort
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Naming the Feelings

Guided Meditation

MEDITATION
Sit quietly for a few moments, settling into your seat.
Notice the feeling of your breath entering and leaving your body.
Notice the sounds around you… the sensations on your skin… the sensations within your body.
Notice any thoughts that might be floating to the surface.
(pause)
Imagine these thoughts as icebergs. The thought is what we see above the surface of the
water. Beneath the surface, the much larger part, is an emotion – or several.
For example, if we are thinking about our long to-do list and how we’re never going to get it
done, the emotion below the surface might be anxiety, or guilt.
If we’re struggling with an argument we had with a loved one, the underlying energy might be
sadness, or a feeling of abandonment.
What emotions are beneath your thoughts right now? If you are able to, name these emotions
out loud, or write them down.
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Naming the Feelings

Guided Meditation
When you notice the temptation to get lost in the story (i.e. “I feel sad and I don’t know what to
do and what if I tried talking to her…”) gently return to the emotion.
“I feel sad.”
“I feel angry.”
“I feel hurt.”
“I feel lonely.”
Notice if there are any emotions lurking around that might feel less difficult. Is there any joy?
Excitement? There is space for all these emotions to coexist.
Every time a thought arises, name the emotion beneath it – that large, often unseen part of the
iceberg.
Continue naming the emotions until it feels as though you’ve named them all.
(pause...)
Once you feel like you’ve named all your current resident emotions (don’t worry, if more pop up,
it’s never too late), see if you can feel where these emotions are living in your body.
This is a practice that takes some time establish, so be very patient with yourself. We are not
accustomed to taking note of what we’re feeling in our body, unless it’s acute pain or an open
wound.
One way to do this is to look for tingling, or tightness. Emotions can also show up as a fluttery
feeling, or a clenching. Or you might feel actual, physical pain.
Try going through your slowly, body bit by bit, to keep things simple.
Do you notice any sensation of emotion in your head, neck and throat area?
Your chest, upper back and the space around your heart?
Travel through our shoulders… your upper arms. Your hands.
Your stomach area.
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Naming the Feelings

Guided Meditation
Lower belly and pelvis.
Bring your consciousness to your seat and lower back.
Your legs. Your feet.
If you noticed any feelings in any of these places, observe them, but don’t interact.
Note them, but don’t try to change anything.
Be curious, but compassionate.
It is human to have emotions. If we are alive, we are feeling them in our physical body.
If we’ve been busy or preoccupied for some time, we may not have noticed these feelings until
now – or we may not want to be experiencing these emotions.
See if you can allow your feelings to just be there.
See if you can pull up a chair next to the fluttering, or the buzzing, and experience it.
Notice if any fear comes up around doing that, which is very natural. If something feels too
traumatic or jarring and it doesn’t feel safe to feel, please let it go for now.
(pause a while)
Notice if there’s a message your body or self needs to hear right now.
It could be, “I’m here.” It might be, “You are loved,” or “I am loved.”
Some other examples that might work:
“It’s safe to feel this.”
“You’re doing your best in this moment.”
“Forgiven.”
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Naming the Feelings

Guided Meditation
“I am worthy.”
It may help to place a hand gently on your chest or stomach.
Repeat this message to yourself gently and kindly until you notice a shift.
Then, gently, let it go.
You can repeat this with as many feelings as you like.
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Noting Your Judgments


The Judgment-Free Zone
The practice of noting is a foundational aspect of mindfulness.
Popular in MBSR and insight meditation, noting allows us to clearly observe what is happening
without getting hooked into the experience.
This “nonjudgmental noting” exercise will help you practice separating your judgment of your
experiences from the experiences themselves.
When you begin to untangle the two, you start training your mind to let go.
Sit in an upright position and let the eyes close.
Using the breath, invite both awareness and relaxation into the body and mind.
Breathing in, reach the spine upward and bring energy into the body.
Breathing out, let everything go.
Let the jaw go slack, drop the shoulders away from the ears, and soften the muscles of the
belly.
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Start opening your awareness to include any sensations in the body.
Mindfully observe that feeling for a few moments;
then open yourself up to other experiences in the body.
After settling into this practice for a few minutes, notice when the mind begins judging.
The mind may label some experiences or feelings as good or right, and others as bad or wrong.
Don’t encourage or discourage these judgments;
just notice them when they come up.
Continue like this for a few minutes.
Invite the sense of hearing into your practice.
When you hear a sound, recognize that you are hearing.
If a judgment arises about the sound, recognize it but don’t try to do anything about it.
Continue practicing with openness.
Whether you are hearing, feeling something in the body, or hooked into a thought, remain
aware of your experience.
Whenever a judgment is present, name it and leave it be.
Resist the tendency to push it away, but do not engage with it any further.
Finish with a few deep breaths, settling the awareness back into the body before opening the
eyes.
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Observe Judging with Awareness


Judgments
Teaching Points:
1. This path of mindfulness

involves learning to open to experience
moment by moment,
with kindness and compassion towards yourself.
2. The next time you have a noticeably pleasurable or painful experience,

See whether you judge the experience
as ‘good’ - if you like it,
As ‘bad‘ if you don’t like it,
or ‘boring’ - if you don't have any particular feeling one way or the other
3. Mindfulness, the art of being present in a non-judgmental way

With whatever is happening in the mind or body,
Can help defuse that anger and contraction,
Leading to less and less pain
Over time
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Judgments
We can be very emotionally reactive
especially when we are hurting,
So part of the practice of mindfulness,
Is observing the judging with our awareness,
Of knowing that our judgement is not who we are, or what anything is,
And over time,
refraining from judging our judging
or reacting to our reactions.
This path of mindfulness

involves learning to open to experience
moment by moment,
with kindness and compassion towards yourself.
This is easier said than done,

Which is why we all need daily practice.
The next time you have a noticeably pleasurable or painful experience,
See whether you judge the experience
as ‘good’ - if you like it,
As ‘bad‘ if you don’t like it,
or ‘boring’ - if you don't have any particular feeling one way or the other
Right now,
form the intention to suspend your hair-trigger tendency
to judge everything
according to whether you like it or not.
and also your tendency
to react emotionally
or fairly automatically
This is not meant to be an ideal

Just as an exercise to recognize what your mind is doing,
and to bring into greater awareness when they do arise
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Judgments
The more we can be present for our experience,
The less caught up we are in the painful aspects of it.
We can witness experience
From a distance, with perspective,
So that we can choose our best response, with a sense of space and ease,
Without reacting from a sense of emergency, urgency, or stress.
over time and with practice,

you may find that being less emotionally reactive
harshly judgmental,
becomes more and more our default setting.
You may also find that you are kinder

and more accepting of yourself, and your experience of pain.
however they may be.
As you’ve noticed,
anger, resentment, fear, self-loathing,
and contraction
usually increase the intensity of our pain,
Mentally and physically -
Mindfulness, the art of being present in a non-judgmental way

With whatever is happening in the mind or body,
Can help defuse that anger and contraction,
Leading to less and less pain
Over time
Whenever you’re dealing with your chronic pain,

it’s important to know and remember,
that as long as you're breathing,
there is really more right with you
than wrong.
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Judgments
Let me repeat that:
as long as you're breathing,
than wrong.
No matter what is wrong,

Now matter how much pain you’re in,
No matter how dire the situation seems,
than wrong.
Your work is to remember this,

And to mobilize all of your interior resources
to work for you
to improve the quality of your day to day
and moment-to-moment life
One of those interior resources

is opening up to the power of the present moment.
As you’ve probably experienced before,

the power of now is enormous.
Yet, for reasons ranging from evolution to habit,

our minds mostly persist
in living in the past or in the future,
in memory or in constant anticipation,
In worry or in planning.
When you inhabit THIS MOMENT,

You realize and feel how powerful
and healing it can be
Be alive here
And now.
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Judgments
When else can you live fully?
Where else can you live fully?
But it takes practice. That’s why this audio can be so helpful for you.
You can come back to it
Over and over and over
As training wheels
To help you build the habits of present moment awareness
So that you can incorporate it
To alleviate physical pain
And mental suffering
Of course it’s easier to show up more

in the present moment
as long as it's pleasant.
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Recognizing Your Resilience to Difficulty


You Can Handle This
You are capable of handling more than you give yourself credit for.
Difficult emotions may sometimes get the better of you, but they always pass, and you always
make it through them.
By bringing mindfulness to the process of going through hard times, you can train yourself to
recognize your own resilience.
Seeing clearly that you are capable of handling the difficulty, you will train the mind to know
you are okay.
Close the eyes and adjust your posture so that you are comfortable.
Ground yourself in the body, feeling the feet on the floor, the body in the chair or cushion, and
the movement with the breath.
Bring to mind a difficult emotion you have experienced recently.
Do not indulge in the story.
Instead, focus on the feeling.
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You can do this by tuning in first to the body.
What does the body feel like when this emotion is present?
Feeling the emotion in the body, investigate your capacity to be with it.
What feels overwhelming or unmanageable?
Ask yourself if you are able to handle the feeling in this single moment.
Continue to tend to the bodily experience, examining whether you’re able to be present with it
or not.
After a few minutes, move your attention to the mind and mental state.
When this emotion is present, what is the mind doing?
Notice the thoughts that arise and the general feeling of the mind.
Again, ask yourself if anything arising is too much for you to handle.
For the final two minutes, reflect on the pains and difficulties you have gone through over your
life.
Through small frustrations and larger experiences of grief and tragedy, you have made it to this
moment, today.
Recognize your natural resiliency, remembering that you are, indeed, capable.
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Reduce Envy and Celebrate Others


Celebratory Love
Try this
meditation practice:
Celebratory Love.
Find a location
where you can sit
undisturbed;
place your feet
flat on the floor,
and adjust your position
and posture,
until your body
feels both alert
and open.
Lengthen your spine,

as if it were an antenna.
Lift your heart

as if you were
offering it up
as a gift.
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Celebratory Love
Again,
you will hear
my voice
followed by periods
of silence;
in the silence,
continue to offer
your good wishes.
We will begin
and end this practice
with the sounds
of a chime.
Take a few
slow,
deep breaths,
bringing your awareness
to each
as it rises
and falls.
Set an intention
for this session;
perhaps it's to
reduce envy,
or learn to
celebrate
the success of others.
Good events,
large and small,
are abundant
in other people's lives.
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Celebratory Love
All you need
to do
is awaken to them.
Throughout this session,

bring your awareness
to your heart region;
notice how your practice
affects your body,
even your face.
Know that the

sentiments
and sensations
you create
are more important
than the words
themselves.
Visualize someone
who is experiencing
good fortune.
It could be a
big event,
like a
healthy newborn,
or a promotion at work,
or small,
like enjoying a run
or a sense of ease
as the day unfolds.
Absorb the scope

of this person's
good fortune;
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Celebratory Love
all events,
good and bad
fade with time,
and all people
yearn
to be happy.
Right now,
for this person,
that universal wish
is coming true.
Silently repeat
this classic wish
for this person
from your heart.
May your happiness

and good fortune
continue.
May your happiness

and good fortune
continue.
Repeat
this ancient wish
over and again;
with each breath
you take,
let it infuse,
and soften your heart
and your face.
Visualize yourself
supporting this person,
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Celebratory Love
celebrating this
new,
good fortune;
coaxing
his or her
happiness
to linger,
just a bit longer.
May your good fortune

continue.
As your practice
deepens,
find out new ways
to soften
and expand
your heart's capacity.
Consider the good fortunes

of people
you don't even know.
May your happiness

continue.
Though you can't make

good fortune
last forever,
you can
condition your heart
to appreciate
other people's blessings
and open to them.
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Celebratory Love
As you end this meditation,
know that you can
lovingly celebrate
with others
anytime you wish.
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Reducing Depression with Someone Else's Love


I’ll share a mindfulness exercise that can help alleviate depression.
So if at any time
you experience any uncomfortable thoughts,
that it is normal.
Just redirect yourself back to your breath
Or the specific exercise instructions.
If overwhelming thoughts persist,

be sure to share them with your healthcare provider.
While uncommon, if you experience a psychiatric emergency,

please call your doctor, or dial 911 to get some support.
With that in mind,

Let’s begin by exploring how we can bring mindfulness
To depression.
As with all difficult emotions,

mindfulness will help you reconnect with your bodily sensations,
Where the trauma lives,
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And connect it with the love that you already have inside you,
To help defuse blocked energy,
and integrate what’s happened to you
both cognitively and emotionally.
Once your self-soothing skills are in place,

This is easier to do.
More and more

People find that directing their attention
To their bodies
And the sensations within
helps them to relax,
feel stronger,
and improve their sense of well-being.
It not only reduces depression,

but alleviates pain,
lowers anxiety,
and boosts the immune system,
to name just a few.
It begins by helping you
to relax,
and clear the mind.
Then,
it calls upon your senses
and awareness
to engage your embodied presence.
Finally,
it encourages you to experience
a new way of being,
one with a strong sense of love, care, courage,
and self-compassion
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One that feels fuller,
And engaged with each passing moment
Without getting caught in whatever has happened
in the past.
Should you notice

your mind wandering away from anything i ask you to do,
you can gently guide it back to what’s happening,
here and now
With gentle ease.
So to begin this mindfulness exercise for depression,

see if you can position yourself
as comfortably as you can,
shifting your weight
so you’re allowing your body
to be fully supported
by you chair,
or your bed,
or whatever is supporting you.
Taking a couple of deep,

full,
cleansing breathes,
inhale fully
And comfortably,
deep into the chest
And belly
In and out.
Now,
see if you can send the warm energy of your breath
to any part of your body
that’s tight
or heavy
and release the discomfort
with the exhale.
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You can feel your breath
going to all the
tense or heavy places,
loosening and softening them.
See if you can feel the healing action

of the breath
with friendly
but detached awareness.
Any unwelcome thoughts

that come to mind,
those too can be sent out
with the breath,
released with the exhale
so that for just a moment
the mind is empty.
Allow any feelings

to just come up
and move through you,
seeing it
as a kind of necessary rinsing
that’s taking place.
Any emotions
that you sense
might be embedded in there,
those too are noted
and acknowledged
and sent out with the breath
so that you’re emotional self
can be still and quiet.
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And now, picture someone who loves you
More than anyone else loves you.
They could be alive, or passed away...
It could be a parent, a child, a pet, a spiritual figure...
Someone who loves you unconditionally,
With strong feelings warmth
And care...
Reflect on their love for you,

And how they look at you...
See if you can feel their charge

Of powerful, loving energy
in your heart...
Warm pulsing waves

of nourishing,
soothing energy,
moving right through barriers
of dull, deadened space.
Melting away
any thick heavy fog in the body,
And the mind,
going straight to the core
of your energy,
releasing and awakening it
and feeling it begin to expand
all through your body,
charging and renewing
each and every cell.
Feel your energy gather,

Getting stronger,
deep in your center.
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The rich, vital supplies
of your own unique life force,
radiating strength and purpose
to every corner of your being.
You can breathe

more deeply and easily,
filling your whole body
with this generous,
healing energy.
Feeling its warmth

and aliveness,
send hope and comfort
to every part of you.
Breathing in
to touch it,
breathing out
to let it move through you.
Feel your body awaken,

feel the fog around you
dissolve and lift.
The dullness evaporating in your body,

the mind sharpening,
the senses coming alive
With each breath,

Breath, by breath,
Moment, by moment.
You understand
how hard it has been,
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how cut off
You may have felt
from yourself and others,
Living with some form of depression
Around your heart.
How isolated
you may have been,
in this heavy fog
that has surrounded you.
And see if you can feel with your whole heart,

with your whole being,
that you are in the process of healing,
that you will continue to heal
as you more and more release
the places that hold pain and resentment,
disappointment and self-hatred.
As you breath
With this increased energy pulsing through you,
you can remember
the feel of your body
With its full vigor,
doing what it loves to do,
strong, and smooth, and steady,
alert and focused,
enjoying its aliveness.
Breathing in
to touch it,
breathing out
to let it move through you.
Sending your own energy

to every corner
of your being.
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Rich and full and clearer than before.
Now take a deep

full cleansing breath,
You might feel

that something powerful
has happened
In your heart, your body, and your mind,
And now,
feel yourself
sitting in your chair
or lying down,
breathing in
and out
very rhythmically and easily,
And open your eyes

Whenever you’re ready.
So, thank you for having the courage

To do this unusual mindfulness practice.
To recap,
It’s very useful to practice bringing kind awareness to the sensations of your body. This will
serve as a foundation for concentration and present-moment attention.
Also, it can be easier to access more energy and love in the body by calling forth an image or
feeling from someone who loves you more than anyone else does.
And finally, see if you can use this energy and love to help dissolve blockages and barriers
around your heart, your belly, and any area of your body that may feel heavy, tense, or
disconnected.
I hope this mindfulness practice has helped you.

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Releasing Grief and Bringing in the Positive


“I wish that life should not be cheap, but sacred. I wish the days to be as centuries, loaded,
fragrant.” ~Ralph Waldo Emerson
For times of grief, it can be helpful to

Allow what’s there to be there
And to open into a space of wonder and gratitude.
You may ask:

How do you allow what’s there to be there
When we feel very challenged by something,
all we can do sometimes
is to simply wait it out,
to be with our actual feelings as they happen,
To experience them in the body,
And to let them flow.
Often times, it means allowing yourself to cry,

To express yourself to a friend,
And to allow yourself to grief,
With all of the complex emotions that want to present themselves.
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In a safe, protected place with loving people by your side,
It can be very healing to allow yourself to fall apart.
To sense the humility in yourself,
knowing that many terrible things have happened in the past
and will happen in the future,
And that you have the courage to acknowledge your losses,
To know it’s a cycle of life,
That we’re all imperfect.
You ride the waves of grief

with mindfulness and self-compassion.
Over and over.
Breath by breath.
There is no way to know when grief will end.
But with caring presence, it will.
It’s also important to remember

that what is moving through the mind
is part of a vast, complex physical and mental process
which has many sources.
As you know,
Grief has its own way of unfolding.
No one can plan it, or get rid of it.
Sooner or later,
it can feel appropriate to want to let go,
to release those heavy feelings.
Sometimes the grief might be so heavy

that we have to set it down for a while,
take a walk outside,
eat some healthy food,
talk with a friend,
watch something funny,
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Play with an animal,
Something,
anything positive that doesn’t remind you of your sadness.
Being a friend to yourself will give you the energy
You need to come back to process your grief
After that,
it can become possible to bring awareness to some of the positive aspects of life,
which can empower you
To see more of your mental experience more clearly
and also to feel your bodily sensations more viscerally.
All the while, if it’s meaningful,

there can be an underlying sense of the unknown,
the uncertain,
the mystery of life,
in which we find ourselves in the middle of,
With a sense of wonder and gratitude.
It’s important to be loving

in ways large and small
like a balm to your own heart.
And to reflect on and receive the caring support of others.
So with all of that in mind,

Let’s do a guided mindfulness exercise.
MEDITATION
Begin by finding a posture that feels relaxed and alert..

(standard setup)
And now see if you can observe your mind

And your body
From a small distance,
Allowing the sensations to be however they are...
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Try not to be negative about anything that doesn’t feel good...
And after a while,

shift into gently releasing the negative
And then really open to and encourage the positive.
And remember that you can bring attention to feeling the positive
even when sadness
or other feelings are also present
Opening to wonder...
And gratitude...
For the mysterious ways that life unfolds...
As we allow our grief to unfold
Alongside our kind awareness.
Wonderful work.
So, to recap:
For times of grief, it can be helpful to

Allow what’s there to be there
Try to limit what is painful or harmful
Try to do what is more enjoyable and beneficial
And to open into a space of wonder and gratitude.
Thank you for your courage

To be WITH your grief
With caring awareness,
That is mindfulness.
So thank you for your mindfulness practice!
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Releasing the Pressure of Emotions


Releasing the Pressure Valve
Some emotions carry an especially strong energy.
The mind becomes highly active, and the body grows tense.
This often happens when you are angry, anxious, or overwhelmed.
In these moments, you can benefit from “letting off some steam.”
You can use this exercise to relieve pressure in the moment and bring some softness to your
experience.
Begin by closing the eyes and tuning in to the breath.
Fill the chest completely and empty it smoothly and slowly.
Take a few deep breaths like this, resting your attention on the rise and fall of the chest.
Recognize what you are feeling.
In an effort to not own it completely or allow it to consume you, try to give it a name that
evokes a little love.
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For example, if you’re feeling angry, you may notice that “Angry Sally” is present.
Or you can give it a name like “Little Fred.”
This will help you separate yourself from the emotion while also encouraging you to deal with it
from a place of sweetness.
See if you can find a location in the body where the emotion is present.
You may feel tightness in the chest, a pit in the stomach, or tension in the shoulders.
Instead of trying to rid yourself of that feeling, make space for it.
Picture the emotion as a dense ball in this spot and allow it to spread out and make its way
through the entire body.
Keep some awareness on the breath to help stabilize you during this practice.
Finally, breathe in the essence of the emotion, and exhale its energy out.
You may picture yourself allowing the emotion to gently dissipate as you breathe.
Don’t try to push the feelings away; rather, gently allow them to continue on.
You may even try saying goodbye to Angry Sally or Little Fred.
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Rewriting Your Bad Day


Having a Bad Day
We all have those days where nothing seems to be going our way.
You may be feeling under the weather, emotionally exhausted, or overwhelmed with
responsibilities.
Labeling the day as a “bad day” may feel right, but it is often inaccurate—
no day is 100 percent bad;
there is almost always something good, however small.
You can train the mind to recognize both the good and the bad,
helping you see clearly that there are likely also pleasant and enjoyable moments during the
day and that none of these moments is permanent.
When you do have painful moments, you can respond with compassion and rewrite the story
of the day.
This practice works well when you are in the midst of a difficult day.
Find a quiet place and a few minutes to sit in silence.
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Meditation: Rewriting Your Bad Day
Closing the eyes, begin by settling into the body.
Feel yourself sitting still, the connection of the body with the chair or cushion,
and the movement
in the body related to breathing.
Bring to mind something difficult you have experienced today.
Use a specific event, a general feeling, or whatever arises naturally in the mind.
As the feeling of your “bad day” arises, pay attention to what that experience is like.
Notice if there is a feeling in the body or any thought processes in the mind.
Steer clear of picking it apart too much; instead, tune in to the overall experience and emotion.
Ask yourself how it feels to be having a tough time today.
With awareness of how this feels, begin offering yourself some compassion.
Retain some awareness on the experience in the mind and the body.
You can silently offer these phrases:
This is a moment of pain [or difficulty, discomfort, or suffering].
May I tend to this pain with caring awareness.
After five minutes of offering compassion to yourself, let go of the phrases.
Bring something to mind that has brought you joy or contentment today.
See if you can find a moment in which you weren’t enveloped by the discomfort or pain.
It may be when you first woke up, a nice conversation with a friend or coworker, or the time
you were eating lunch and not focused on the difficulties.
3 of 3

Meditation: Rewriting Your Bad Day
As something comes to mind, connect with how the experience felt.
Recognize that although you may be having a hard day, here is a moment of freedom from the
pain.
Offer the simple phrase “May I appreciate this moment.”
Continue bringing to mind other times in which you experienced some contentment during your
day.
As each new one comes up, sit with it for a few deep breaths and repeat the phrase.
As you run low on pleasant or enjoyable experiences, look for the neutral moments in your day.
As you finish the practice, reflect for a minute on the whole of your day.
Without denying your own experience of having a bad day, also recognize that the entire day
was not unpleasant.
Tune in to the fact that many moments were pleasant or neutral.
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Staying with Emotions

Guided Meditation

Releasing Emotions Through Physical Focus
PURPOSE / EFFECTS
Emotions are an essential part of the human experience. For many people, it’s the part that we
listen to most, that provides motivation and meaning.
When emotions are positive, all may be well, but when they’re painful, they can send us into a
spiral of depression, confusion and blame. And, in spite of their importance in our lives, many of
us don’t know a lot about how emotions actually work or how we can learn to be with them in
ways that cultivate our well-being and connection with ourselves and others.
It helps to know there are three parts to an emotional experience centred in different parts of
your brain: physical sensations (like tightness), an emotion (like anger or grief) and the
thoughts about it (like the story about what happened). Most people have learned to focus on–
and believe–the emotion and the thoughts that surround it, and don’t pay much attention to its
physical expression.
There are many traditional mindfulness practices designed to help balance and enrich your
emotional life. One approach guides you to go deeply into these often-ignored physical
sensations that arise from the oldest part of your brain. When you pay attention to the physical
expression for a sustained period of time, it settles down, and the emotions and thoughts
follow. You then have a greater balance of body, mind and heart to guide your understanding
and behaviour.
2 of 3

Guided Meditation
Here’s a practice you can do any time you’d like to feel more grounded in the midst of a difficult
emotion.
SUMMARY
When you notice a troubling emotion, pay attention to its physical sensations, rather than the
emotional or mental labels you give it.
INSTRUCTIONS
DO A GENTLE BODY SCAN
Find a comfortable position and take a couple of full breaths. Your breathing can become
shallow when you’re stressed or upset, so try to feel your chest and belly expand when you
breathe in and really let go when you breathe out.
Let your attention gently move through your body from your head to fingertips to toes,
watching for places you may be tensing or holding. It’s common to clench your jaw or
literally sit on the edge of your seat if you’re feeling a difficult emotion. Do your best to
kindly notice the tension and relax just a little in those areas.
WHERE DOES YOUR EMOTION LIVE

Feel the emotion that’s with you right now. Where do you feel it most strongly? There might
be one place or several places where you feel the emotion’s physical expression–around
your heart or solar plexus, throat or belly.
See if you can be curious about the sensations. If you want to move away or resist them,
that’s totally natural. See if you can be with them with kindness and curiosity, just for a
moment. Remember to breathe.
You can use words to help you stay connected to the physical part of your experience, like
“tight” or “swirling” or “hard,” whatever feels right for you.
You’re just listening to your body’s expression in this moment. You’re not trying to make
anything happen or stop anything from happening.
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Guided Meditation
You may have an emotional label come up, like “grief” or “fear.” That’s all part of the
practice. Notice the label and bring your attention gently back to the physical sensation
that’s here now.
Does your experience change in some way when you apply an emotional label, like
“sadness,” or a physical label, like “tightness?”
You may have a thought or a story come up, remembering what someone did or said to you.
That’s part of the practice, too. Just notice it and, if you can, also notice if the thought
creates an echo in your emotions or physical sensations. Then come back again to
whatever physical sensations are most prominent.
If an emotion is physically uncomfortable, you can try to create a little space around it.
Gently explore the area to see what else is there, any relaxation or openness. Or, see if you
can find the edges and, right there, soften a little. Breathe into that space.
You can do this practice for as long as you like: doing the best you can to let your thoughts
and emotions go, and stay connected with the physical manifestation of your emotion.
Big emotions can seem like impenetrable experiences that “just happen.” This practice will help
you recognize the physical, emotional and mental components of your emotion, and what is
calling most for your attention and self-compassion.
REFLECTIONS
Was it easy or hard for you to distinguish between physical, emotional and mental parts of your
experience? When you were able to stay with the physical sensations, did your experience of
the emotion change? Did you notice any thoughts that triggered an emotion or a physical
sensation?
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Stopping Obsessive Thoughts About the Past


Stopping Rumination
Rumination is a powerful form of deluded thinking.
You think about the past obsessively, despite the fact that you cannot change what happened.
You stew in your resentments, replay conversations, beat yourself up, and relive an event over
and over.
It happens to all of us, and it can be quite painful.
Mindfulness practice helps you see those patterns clearly, respond to them with patient
understanding, and begin to detach yourself from their power.
Ruminating often shows up as “background noise”—
a constant stream of obsessive negativity shadowing you throughout the day.
This practice will help you call that inner voice into the light, dissect it, and, hopefully, diffuse
some of its hold over you.
Close the eyes and allow the body to relax.
Use the breath to help encourage ease in the body.
2 of 3

Stopping Rumination
With each exhale, soften the muscles of the body a bit more.
You may bring special attention to the abdomen, shoulders, and jaw.
Look at the thoughts going through the mind.
If you have been ruminating about something specific, acknowledge the event or situation
about which you are thinking.
Turn this over in the mind, examining it from a place of curiosity and interest.
Begin cultivating equanimity, the state of balance and nonattachment in the midst of charged
emotions.
Ask yourself if you are able to change this situation in the past.
Offer some phrases of equanimity and compassion:
I cannot change the past.
May I be at ease with the mind.
May I care about this difficulty.
After a few minutes of this, turn your attention toward the present.
Although you cannot control the past, you do have power over your actions right now.
Replace the rumination with the recognition that you can choose to act in ways that encourage
happiness.
3 of 3

Stopping Rumination
Offer these phrases silently in your head:
May I act with wisdom.
May I respond with compassion.
May I move forward.
Continue the phrases for five minutes or so.
When the rumination recurs, return to the phrases and your intention to move forward.
Finishing your period of practice, carry these phrases with you.
Whenever the mind falls into the pattern of thinking about the past, offer a phrase of
equanimity or wise action.
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Understanding Your Emotions

The Emotional Experience
Emotions are complex occurrences that can be most simply understood as a combination of
physical sensations and thought patterns.
When you mindfully tune in to your emotional experience, you can begin to break it down and
separate yourself from its power.
With wisdom and care, you’ll become able to let go of your feelings rather than allowing them
to rule you.
Find a posture that feels both comfortable and conducive to mindfulness.
Although you may know what works for you in general, be open to any adjustments that can
be made.
Take a few moments to examine the body and what is present.
Bring to mind a recent experience of joy or happiness.
Try to recall as many details as you can about this event.
Visualize the experience, and give it space to be present in the mind and body.
2 of 2
As this emotional experience is with you, investigate it closely.
What is this joy?
Notice what you feel in the body.
You may notice a relaxing of the shoulders, gentler or deeper breaths, or a warmth in the chest.
There’s nothing you should or should not be feeling;
just recognize your own experience of joy.
Tune in to the mental state that accompanies this physical sensation.
As you rest with the memory of joy, what is happening in the mind?
Notice if it is calm, active, agitated, or at ease.
There isn’t a right or wrong answer.
Familiarize yourself with the experience of joy.
Now, do the same with a recent experience that was unpleasant.
It may be a time in which you were stressed, anxious, frustrated, or sad.
Steer clear of experiences that are powerfully charged, like an intense argument or workplace
conflict.
Instead, start with something minorly unpleasant, like sitting in traffic or navigating a crowded
grocery store.
Investigate this experience in both mind and body, resting with each for a few minutes.
Return to the body and the breath for a minute at the end of your practice.
Allow the mind to relax for a few deep breaths before opening the eyes.
1 of 2
Using R.A.I.N. for Difficult Emotions and Thoughts

RAIN
RAIN stands for

Recognize
Allow (or Accept)
Investigate
Nourish
You can use it with any experience, make it a stand-alone meditation practice, and return to it
with ease in daily life.
It is especially helpful with difficult emotions and thoughts.
Sit comfortably and begin bringing your awareness to your present-time experience.
Give yourself a minute or two after closing the eyes to notice what you hear, what you feel in
the body, and what is occurring in the mind.
Bringing up a difficult experience or emotion, start with recognition.
Recognize the thoughts coming up, the sensations in the body, and the critical inner voice you
often hear.
2 of 2
Using R.A.I.N. for Difficult Emotions and Thoughts
RAIN
Spend a few minutes just acknowledging the presence of the difficulty, tuning in to the
different ways it manifests in your experience.
Move to the next phase: allowance or acceptance.
With unpleasant emotions, the habit of the mind is to try to get rid of these experiences.
Instead, allow it to be present in you.
You may try offering this simple phrase of equanimity and acceptance:
“Right now, it’s like this.”
Continue to work with acceptance for five minutes, bringing the mind back when it starts
pushing the difficulty away.
Now begin investigating more deeply.
You recognized what you were feeling in the first step of RAIN.
In investigation, allow curiosity to take over.
Ask yourself where you feel vulnerable, how this emotion serves you, and if you believe you can
be free from this pain.
For the final five minutes, turn toward nourishing yourself with self-compassion.
This whole exercise has been a practice of self-compassion, as you are tending to the pain
with awareness rather than denying it.
However, make a dedicated effort to offer a few phrases of compassion and open the heart.
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When You Just Can't Meditate

Guided Meditation

MEDITATION
First of all, hurrah! Congratulations – you’re here. That’s more than half the battle. And the best
news is, not feeling like you can meditate is a GREAT key to unlock the door to… meditating!
Stay with me.
Set a timer for 3 minutes.
If you can sit down, please do – preferably with your back unsupported, unless you have back
problems.
If you can’t sit, no problem. Stand with both feet on the floor, holding something (the back of a
chair, a countertop) for balance.
If standing still feels impossible, you might want to check out our walking meditation <link>
exercise, which is very helpful for moments like these.
Now. Let’s talk, without judgment, about what it is that is stopping you from being able to
meditate. Is it anger? Even rage? Is it anxiety? The feeling that you have to DO something
about a situation? Is it deep grief? Whatever it is, say it out loud.
“I’m feeling _______.”
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Guided Meditation
“I can’t meditate because ________.”
“It’s too hard to meditate when I feel ________.”
If you can, notice the feelings that are arising as you talk. Pay attention to the sensations in
your stomach, your chest, and your neck. It might take a while to notice these, and that’s
perfectly okay. Keep naming your blocks to meditation until you’ve named them all.
I’m going to guess one of the most prominent feelings is the feeling of “I don’t want to.” That is
legitimate and important! What does it feel like to not want to meditate? Where do you feel it in
your body? Does it have a texture? A color? A temperature? Is there a resistance to feeling it?
What does that resistance feel like? Keep making your circle of awareness wider and wider.
Notice the feelings/thoughts of:
“I don’t want to do this.”
or
“This isn’t going to work.”
or
“I’m not supposed to feel this way.”
See if you can experience what it might be like to breathe into these feelings. To simply allow
yourself to not want to meditate… without running away from the emotion. See if you can
locate the resistance in your body. Can you allow it, even for a few moments, to be where it is?
Can you notice what it feels like now?
If your timer has gone off – congratulations. You’ve just meditated.
When we’re learning to lift weights at the gym, we start small and build up. It’s the same with
meditation.
You are training as a warrior, becoming more and more capable of being with our discomfort
and our lack of “solid ground” to stand on. When we face our blocks, and stop resisting them,
this is training. It doesn’t happen overnight. We are all working with lifetimes of training in the
other direction – to run, distract ourselves, or react when we feel upset, agitated or sad.
3 of 3

Guided Meditation
If you’ve managed 3 minutes, see if you can handle another 3. If not, try coming back to this
later in the day. Notice if the emotions have shifted, if different blocks are arising, or if there is
more spaciousness.
Be kind to yourself. Remember: this takes time, and kindness. There’s a reason it’s called a
“practice”!
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When Your Mind Wanders


In this exercise
I will explain what to do
When your mind wanders,
And how to think of intense sensations
In a way that doesn’t fuel judgment, aversion, or other unhelpful thoughts.
As you practice these mindfulness exercises,

are you finding that they always help your mind settle
and become calm like a still pool?
Or did you discover
that thoughts sometimes rampage across your mind like a wild bull?
Virtually everyone’s mind wanders while trying to bring mindfulness

To their breath, body, thoughts, or pain.
This is entirely normal.
It’s what minds do.
The moment that you become aware that your mind has wandered,
that’s actually a moment of mindfulness.
2 of 3


If your mind keeps getting distracted by intense pain,
Try thinking of them merely as “sensations” - pure and simple
and rest in awareness of them,
you may see that these thoughts about the sensations can actually make things worse
then in recognizing them as thoughts

and just letting them be without pushing them away or pursuing them
you are putting out the welcome mat for the sensations themselves
simply because they were already here anyway
why not just acknowledge them for now?

realizing that the part of you that is aware of the sensations,
is not itself in pain
or moved by these thoughts and feelings at all.
it knows them directly,

underneath all conceptual labels
and descriptions and stories
so please,
see if you can just be aware of whatever thoughts and emotions arise
as you continue to sit here or lie here
in touch with the breath in your body
moment by moment
It’s a sign that you’re moving away from the autopilot

toward a more intentional, choiceful state of mind,
one that allows you to see the world more clearly
and helps you to respond more effectively.
With practice,
these moments of awareness become more frequent
and join together in a flow of awareness
3 of 3

Well done.
So, to recap:
If your mind keeps getting distracted by intense pain,

Try thinking of them merely as “sensations” - pure and simple
and rest in awareness of them,
you may see that these thoughts about the sensations can actually make things worse
realize that the part of you that is aware of the sensations,

is not itself in pain
The practice is simple:

be aware of whatever thoughts and emotions arise
as you continue to sit here or lie here
in touch with the breath in your body
moment by moment
I hope that this has helped you!

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1 of 3

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

This is your new solution to stress.

From now on you choose to be relaxed.

You choose to be calm.

Remember that it is natural for you to be healthy and happy.

It is unnatural for you to have sickness and misery.

Each day, in every way, I get better and better.

In order to make change I challenge myself.

Each day, in every way I get better and better.

Each day, in every way I get better and better.

In order to make great change, I challenge my thoughts.

Alleviate Feelings of Anger and Resentment

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

Alleviate Feelings of Anger and Resentment

Mindfulness has been shown to help reduce anxiety,

For all these reasons,

Sometimes it’s easy to forget

Alleviate Feelings of Anger and Resentment

Alleviate Feelings of Anger and Resentment

It can come from a place of wishing things to be better,

Expressing it in healthy ways is useful,

Pretending that you’re not mad is inauthentic,

On the other hand,

There are a few ways to bring mindfulness to anger.

Alleviate Feelings of Anger and Resentment

Alleviate Feelings of Anger and Resentment

It’s also helpful to bring mindfulness to

Can you sense these underlying emotions

Stay with the sensations,

So with that in mind,

Alleviate Feelings of Anger and Resentment

Alleviate Feelings of Anger and Resentment

Bring your awareness to

Notice any thoughts

Alleviate Feelings of Anger and Resentment

Alleviate Feelings of Anger and Resentment

Can you let these come and go?

Feel the weight

Alleviate Feelings of Anger and Resentment

Alleviate Feelings of Anger and Resentment

If you’ve got any pain

Great. Thank you for your courage to do this

The more you practice this,

Sometimes it’s easy to forget

Try to defuse anger before there’s a big blowup

Also, bring mindfulness to learning more about a situation

I hope these techniques help you.

Alleviate Your Feeling of Loneliness

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

Alleviate Your Feeling of Loneliness

Daily meditation is simple, yet powerful….

Implementing a task and sticking to it is how we make habits.

Loneliness is simply a feeling that has become habit.

It cannot be cured by any external means.

You could have no friends, and feel lonesomeness.

You could be completely alone and feel lonely.

Alleviate Your Feeling of Loneliness

Alleviate Your Feeling of Loneliness

You will find this person when you look in a mirror.