A note from Sean
Often there is an emotion underneath the one we first notice. Often it is fear or grief, and sometimes it is peace. So I ask, what is it, specifically? What does it feel like?
Try this today. Pick one thought that keeps coming back today. Ask what feeling sits under it, and name it in one plain word: fear, sadness, anger, numbness. Numbness counts. Find where it sits in your body, and stay with it for three breaths.
Keep going: A Mindfulness of Emotions Script for Naming Feelings and Mindfulness of Emotions Script.
This suits anyone who tends to think their way around a feeling. If what you find is heavy, such as grief or fear, go gently. Rest your attention on the edge of it, or look around the room. Stop when you need to.
Here’s a Sample of the “Puppies Meditation” Guided Meditation Script:
Reach into your mind and connect with any thoughts that are troubling you. Once you’ve named a few – one, two or three, reach into your body and see if you can find where you might feel the emotions under those thoughts. Imagine the thoughts are the top of the iceberg, and the feelings are what’s beneath.Is there fear? Sadness? Anger? Take a few moments to explore. Then see if you can happen upon the sensations of those feelings. Where do you feel them in your body? What do they feel like? Are any other feelings or thoughts coming up as you explore? A fear of not getting it right? Shame? Frustration?
Whatever is there, whatever is there and wherever it has come from, just let it be there. And now imagine a small child, or a puppy or kitten. Something that has absolutely no intention in this life other than to exist. Someone who has no intention to create harm. Imagine that small being, that helpless being, experiencing the emotions that you’re experiencing in your body. Being filled with grief or fear… Hopelessness or anger… Anxiety or frustration.(Even numbness is a feeling.)Imagine that being expressing that emotion.
