Guided Meditation

Mindfulness on Painful Emotions

 

Allow a painful emotion to arise without trying to control it. Regard it as an uninvited guest, not as oneself.

 

Be mindful of emotions, perceptions, memories, intentions and projections.

 

See what posture works best to move through painful emotions – sit, stand, walk, recline, dance.

 

Turn the attention calmly to the physical sensations in the body. Notice especially what part of the body releases the sensations, such as the abdomen, stomach or chest area.

 

Keep softly moving the focus of attention into that area experiencing the different degrees of unpleasant or painful sensations and feelings.

 

Notice the thoughts coming out from painful emotions or difficult body sensations.

 

Settle into the bare experience of the feelings and sensations coming out of the cells noticing all the changes taking place.

 

Do not look for anything behind the emotions as this is a resistance to the emotion.

 

Stay calmly focused in the locality even when it feels calm and clear there.