Here’s a Sample of the “A Mindfulness of Emotions Script for Naming Feelings” Guided Meditation Script:
Sit quietly for just a few moments, settling into your seat.
Notice the sensation of your breath entering and leaving your body.
Notice the sounds around you… the sensations in your skin… the sensations inside your body.
Notice any thoughts that is perhaps 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 instance, if we’re fascinated by our long to-do list and the way we’re never going to get it done, the emotion below the surface is perhaps anxiety, or guilt.
If we’re fighting an argument we had with a loved one, the underlying energy is perhaps sadness, or a sense of abandonment.
What emotions are beneath your thoughts straight away? In case you are in a position to, name these emotions out loud, or write them down.
While you notice the temptation to wander off within the story (i.e. “I feel sad and I don’t know what to do and what if I attempted talking to her…”) gently return to the emotion.
“I feel sad.”
“I feel indignant.”
“I feel hurt.”
“I feel lonely.”
Notice if there are any emotions lurking around that may feel more easy. Is there any joy? Excitement? There’s space for all these emotions to coexist.
Each time a thought arises, name the emotion beneath it – that giant, often unseen a part of the iceberg.
Proceed naming the emotions until it feels as if you’ve named all of them.
(pause…)
Once you are feeling such as you’ve named all of your current resident emotions (don’t worry, if more pop up, it’s never too late), see in case you can feel where these emotions reside in your body.
