Introduction
It’s common for us to live in our heads, among words, thoughts, and stories. Among the benefits of mindfulness meditation is that it encourages a deeper, more embodied awareness of what’s true for us in the present moment. This mindfulness of emotions script assists listeners to move past thoughts to uncover, and name, what they are actually feeling.
Naming our emotions is often a first step in becoming more emotionally intelligent. Once we’ve given our emotions a name, such as anger, joy, fear, affection, or frustration, we can begin the process of getting to know them. The next step is to sense where and how we feel that emotion in the body. We might also observe that no emotion is fixed or permanent, each is dynamic and always changing.
The more familiar we become with our emotions, the less power they have to derail us or trigger harmful, habitual reactions.
Here’s a Sample of the “A Mindfulness of Emotions Script for Naming Feelings” Guided Meditation Script:
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.
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.
How to Use the Naming Feelings Script
This mindfulness of emotions script invites people to name their feelings out loud or to write them down. Encourage listeners to have a journal or pen and paper nearby, should they choose to name their emotions on paper.
There are several ways to use this emotional healing meditation script. Each of the following methods will be most successful if you have personally familiarized yourself with the practice.
Working with emotions in meditation can be healing, but can also be quite challenging for some. A strong personal practice and an understanding of trauma-sensitive teaching principles help to provide a safe space in which listeners can heal. Expressing feelings through speech with the help of affirmations for the throat chakra can also benefit their emotional well being.
Conclusion
As humans, we all experience a wide variety of emotions. Pain and suffering arise when we are unaware of our emotions or lack the vocabulary and embodied sensitivity to be present with emotion. This beginner-friendly mindfulness of emotions script guides us to name our emotions, beginning the process of deepening emotional intelligence.
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