Right here’s a Pattern of the “A Mindfulness of Feelings Script for Naming Emotions” Guided Meditation Script:
Sit quietly for a number of moments, settling into your seat.
Discover the sensation of your breath coming into and leaving your physique.
Discover the sounds round you… the sensations in your pores and skin… the sensations inside your physique.
Discover any ideas that is likely to be floating to the floor.
(pause)
Think about these ideas as icebergs. The thought is what we see above the floor of the water. Beneath the floor, the a lot bigger half, is an emotion – or a number of.
For instance, if we’re fascinated with our lengthy to-do listing and the way we’re by no means going to get it completed, the emotion under the floor is likely to be nervousness, or guilt.
If we’re scuffling with an argument we had with a cherished one, the underlying vitality is likely to be disappointment, or a sense of abandonment.
What feelings are beneath your ideas proper now? If you’ll be able to, title these feelings out loud, or write them down.
Once you discover the temptation to get misplaced within the story (i.e. “I really feel unhappy and I don’t know what to do and what if I attempted speaking to her…”) gently return to the emotion.
“I really feel unhappy.”
“I really feel offended.”
“I really feel harm.”
“I really feel lonely.”
Discover if there are any feelings lurking round which may really feel easier. Is there any pleasure? Pleasure? There’s area for all these feelings to coexist.
Each time a thought arises, title the emotion beneath it – that enormous, typically unseen a part of the iceberg.
Proceed naming the feelings till it feels as if you’ve named all of them.
(pause…)
As soon as you’re feeling such as you’ve named all of your present resident feelings (don’t fear, if extra pop up, it’s by no means too late), see in case you can really feel the place these feelings live in your physique.
