Kevin Griffin leads a guided meditation on understanding feelings. He encourages kindness toward yourself, letting go of judgment, and understanding the practice as a kind of training.
A note from Sean
When I talk about feelings in a meditation, I say pleasant, unpleasant, or neutral instead of good or bad. Good and bad get judgy, and they push us to chase one and fight the other. Pleasant is not necessarily good, and unpleasant is not necessarily bad.
Try this today. Three times today, stop and ask, “Pleasant, unpleasant, or neutral?” Just the word. Then notice whether a judgment jumps in, like good, bad, or should. Soften it, and come back to the feeling.
Keep going: Feeling Tones – Pleasant, Unpleasant, Neutral and Mindfulness of Emotions Script.
This suits anyone learning to read their own emotions. If a feeling is intense, like grief or fear, go gently, and ground in your breath or feet first. Stop when you need to.
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