Naming the Feelings

Here’s a Sample of the “Naming the 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.