Emotions in motion

Becoming aware of how our emotions, thoughts and physical sensations are as one,  embracing how our mind and body are connected and not separate.

Transcript

So this mindful meditation is here to help you recognize, become aware of all the temporary emotions you have, any feelings and sensations whirling around in your body.  And these feelings and emotions and sensations can be linked to feeling overwhelmed, anxious or tired, but they can also be linked to feelings of joy, happiness and laughter.

And we can  envelop ourselves in these positive feelings and capturing them in your body.  So let's get ourselves into a comfortable position.  with a posture that is dignified and respectful for this meditation.  You can either be sat in a chair, laid on the floor on your mat, or on your bed.  But being aware that this meditation is to help you to remain fully awake and not fully asleep. 

So feeling the weight of your body on the chair, or the mat, or the bed,  just become aware of your breathing. 

And we're going to set our intention for this mindfulness practice  and our intention today is to become aware of our emotions and our sensations in our body  and allowing ourselves the time to recognize these.  Giving ourselves a few minutes out of our day  to connect to our mind and body. 

And our motivation for this practice,  well this is your motivation. Just ask yourself, what brings you here now?  And put it into a few words. 

And releasing all your intentions and motivation.  Letting them go, and focusing on our breath.  And noticing, where do I feel the breath the most in my body?  Is it in your nose, as you're breathing in, the cool air hits the back of your throat  and as you breathe out the warm air tickles the top of your lip? 

Or is it in your chest as you notice it rising and falling as you breathe in and out?  Or is it in your belly as it expands and contracts?  Or do you just feel the whole body breathing?  Just take a moment to notice where you feel the breath the most. 

We're going to gently, slowly lengthen our breathing on the in and the out breath.  to a count of three or four.  So breathing in to a count of three or four,  and breathing out to a count of three or four. 

So our breathing is of equal length,  and you can continue to do this.  Breathing in for three or four, and  breathing out for three or four. 

You may find that counting doesn't help with your focusing,  so you can use phrases such as,  I know I'm breathing in,  and I know I'm breathing out.  Use whatever works best for you. 

And as you're breathing and counting, you may notice that thoughts arise,  and that's normal.  These are involuntary thoughts. They're automatic and we cannot do anything about them.  But we can just gently and very kindly bring ourselves back to our breathing and our counting.  Focusing on where we feel the breath in the body,  counting in and counting out  to three or four in our breathing. 

And if any thoughts arise again,  try not to attach yourself to them,  but just gently bring yourself back to your breathing and your counting. 

Now let's become aware of our out breath.  Just noticing how our body releases and relaxes as we breathe out.  We feel the shoulders relaxing  and the whole of your body melting into the support. 

And maybe the mind can learn from the body.  And as the body releases the breath and relaxes,  so too can the mind release all involvement with thinking and begin to settle. 

And let's allow the breath to go back to its normal, regular rhythm, no counting.  And we become aware of the weight of our body  on the support of the chair, the bed, or the mat.  And noticing the contact of our skin against the clothes,  and feeling our feet on the floor,  or the weight of our heels against the floor, or the mat, or the bed. 

And becoming aware of the sensations that are occurring in our body.  Maybe we haven't noticed any sensations yet, or maybe you've had niggling aches and pains all the way through.  Connecting our mind and body with the sensations that are arising. 

And noticing how the body is supported by the ground, and  how the body supports the mind unconditionally.  The mind resting in the body,  and the body resting on the ground.  And we can become aware of the space all around us. 

And just allowing our body to sit and rest.  With nothing to do,  nowhere to go,  just simply being here now. 

And as we sit here quietly, with nothing to achieve, no striving,  we may begin to notice feelings.  Deeper sensations in our body that we've not been aware of.  We may notice thoughts arise,  and these thoughts may connect with these sensations in the body.  And we just allow these to be there.  Just noticing them,  acknowledging them,  and if you can, accepting them being there. 

Becoming aware of where these sensations are in your body.  Are they linked to your feelings?  Is there a color?  Is there a shape? 

Just gently breathing into the area  and sending love and compassion to it,  accepting it if you can, 

and allowing yourself to connect the thoughts in your head  to the sensations in your body,  so your whole body is one and not disjointed.  Breathing into the area  and breathing out, 

noticing how these sensations are making you feel,  what arises in your thoughts, and just become aware of these.  You don't need to act on anything.  It's just the connection between the mind and the body and you becoming aware of them,  acknowledging that they're there and noticing them.  And just say to yourself,  yes, it's okay. 

And I'm okay.  And taking a long, deep breath.  And releasing it slowly, 

and another, 

and a final, long, deep breath in,  and releasing it slowly.  Feeling the weight of your body on the support,  and your feet in contact with the floor, or the support. 

And going back to our intention and motivation,  and remembering that our intention was to give ourselves some time to recognise the emotions and feelings and sensations in our body.  Connecting the mind and body together,  working as one.  And by giving yourself this time,  it will have a ripple effect throughout your day. 

Not only will it benefit you,  but it will also benefit those who come into contact with you,  as you approach your life differently.  Even if it's just half a degree different.  So giving thanks to yourself  for allowing yourself to sit and just be  and recognize what's going on in your head and in your body, 

just slowly bringing yourself back into the environment where you are  being thankful with gratitude  and allowing yourself to move on to the next task of your day with  a calmer and more peaceful approach.