Episode 60: Mindfulness | Breath + Thoughts + Emotions

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Become as peaceful as you can in body and mind. What can you let go of right now to

replace with a sense of ease and peace? Bring your attention to your breath. Notice

your inhale, the slight stop at the top of your breath. Notice your exhale, the

slight stop at the bottom of your breath. Notice the rhythm of your breath. Is

it even, fast, slow, varied? Notice any resistance or tension as you breathe

in, as you breathe out. Notice any ease in your breathing as you breathe in, as

you breathe out. Observe your breath, attaching no value judgment to how you’re

breathing. There is no right way for you to breathe. If you can, deepen your

breath, inviting a longer inhale, longer exhale. If you are at your breath’s capacity

of depth, simply continue to breathe as you are, inviting loving acceptance to

your style and speed of breathing.

Bring attention to your thoughts. When a thought arrives, notice it fully as though

examining a material object. Notice how the thought affects your physical

space. Does it bring tension or peace? Are you judging your thought? Is this a thought

you want to act on right now or can you let it go? What thoughts linger? What

thoughts pass with ease? As a thought arrives, bring awareness to any emotions

that come up. Attaching no value judgment to whatever thoughts arrive, invite

loving acceptance to your thoughts as they come and pass.

Notice your emotional space. Observe any heaviness or lightness of emotion. What do

you feel? Notice any contentment, anger, joy, sadness, wonder, or frustration. How

do your emotions show up in your body? Are you tense? Are you relaxed? Where do

you feel tense? Where do you feel relaxed? Notice any desire to express your

emotion. Do you want to laugh or cry or throw a punch or be still? Observe your

emotions, attaching no value judgment, instead inviting loving acceptance to

however you feel in this moment.

Imagine your breath, thoughts, and emotions working together in a harmonious rhythm

to help settle any tension in your muscles or joints. Enjoy a deep breath in, deep breath

out, and invite a sense of ease in your full acceptance of your breath, thoughts,

and emotions, and any shifts as you move through your day. Thank you for

meditating with me. Peace.

Written + Performed by Jessica Haessly