Meditation Scripts Link

Feeling Tones - Pleasant, Unpleasant, Neutral

A feeling tone describes what you’re experiencing as pleasant, unpleasant, or neutral. A feeling tone can be attached to anything you perceive.

Tuning in to Feeling Tones

Whenever an experience comes into your awareness, you can look at it more deeply by acknowledging its feeling tone.

Feeling tones are not emotions.

A feeling tone describes what you’re experiencing as pleasant, unpleasant, or neutral.

A feeling tone can be attached to anything you perceive through the senses, including a thought.

By noticing the feeling tone, you continue to deepen your insight into the nature of your experience.

Settle into a comfortable sitting posture.

As you allow the eyes to close, focus on the sensations of the body breathing.

Concentrate on the breath for the first few minutes, dropping into a state of grounded mindfulness.

Include the whole body in your awareness.

Feeling Tones- Pleasant, Unpleasant, Neutral

Spend a few minutes just noticing what arises in the body.

Don’t judge anything as good or bad; just pay attention to the actual experience of feeling in the body.

Once you are present with the bodily sensations, expand your awareness to include feeling tones.

Acknowledge the feeling in the body, and consider whether the experience is pleasant, unpleasant, or neutral.

If you like, you can do a body scan and notice the feeling tone for each place in the body.

After five minutes, include the sense of hearing in your practice.

As sound arrives in your awareness, note that you are hearing, and observe the feeling tone.

Continue with awareness of the body and sound for five minutes.

Finally, include the thoughts.

You don’t need to dive into exactly what you’re thinking—

recognize when a thought is present and if there is a feeling tone attached.

Then open back up and wait for the next experience to arise.

Resting in open mindfulness can leave space for mental wandering.

Remember that you can always return to the breath as your anchor during this practice.

Don’t hesitate to return to it for a minute or two in order to collect the mind.

Take a few deep breaths and open the eyes.

Moving through your day, see if you can notice feeling tones attached to what you see, hear, and feel.

end

​Useful Links

330 Mindfulness Worksheets

Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!

50% OFF

  • Safely download them all to your own computer
  • Nicely designed PDF's with writable fields to add your reflections, answers and journal entries
  • Expertly designed for both beginners and advanced mindfulness practitioners
  • Organized into separate folders, based on health, relationships, career, self-discovery, purpose, formal meditation, and more
  • Evidence-based practices for increasing a sense of peace, calm, clarity, care and confidence
  • 100% Money-Back Guarantee
200+ GUIDED Meditation Scripts

Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.

50% OFF

  • Safely download them all to your own computer
  • Elegantly formatted for you to read easily and confidently at your own pace
  • Learn how to do many new mindfulness meditations , while deepening your experiential understanding of the one's you're practiced
  • Evidence-based meditations for cultivating calm, self-compassion, embodied presence and resilience
  • Guide these meditations for others to make a positive impact on the qualify of their day-to-day lives
  • 100% Money-Back Guarantee
Teach Mindfulness with Confidence

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.

>