Here’s a Sample of the “A Mindfulness of Emotions Script for Naming Feelings” Guided Meditation Script:
Sit quietly for a couple of 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 may 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’re excited about our long to-do list and the way we’re never going to get it done, the emotion below the surface may be anxiety, or guilt.
If we’re battling an argument we had with a loved one, the underlying energy may be sadness, or a sense of abandonment.
What emotions are beneath your thoughts immediately? If you might be in a position to, name these emotions out loud, or write them down.
When 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 is space for all these emotions to coexist.
Every time a thought arises, name the emotion beneath it – that enormous, often unseen a part of the iceberg.
Continue naming the emotions until it feels as if you’ve named all of them.
(pause…)
Once you’re 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 for those who can feel where these emotions reside in your body.
