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In this session, Scott Rogers guides us to adopt the perspective of an observer towards challenging emotions, allowing us to better create the space necessary to release them.
At times, we can sense our strong emotions approaching, while at other times they catch us off guard. Emotions may gradually intensify or suddenly overwhelm us. We can find ourselves lost in our feelings, carried along by the experience. They can be uplifting and daunting at the same time. In many ways, emotions resemble storms, and it’s essential to let them pass.
Let’s explore various elements of a hurricane and how they relate to our thoughts, feelings, and sensations.
The comforting aspect is that, just like storms, our emotions can also be allowed to pass. Through mindfulness, we can practice observing our strong feelings. By creating a distance from the chaos, we can find stability and build resilience. Scott Rogers leads us through this guided practice using the metaphor of a hurricane to help us understand the nature and fleeting essence of our most intense emotions.
A 12-Minute Meditation for Emotional Resilience
- We start this 12-minute mindfulness practice by positioning ourselves upright and stable. We may close our eyes and focus on being present with our body sitting in the chair.
- As we breathe, we pay attention to where our body connects with the chair—our bottom on the seat and our back against the chair. We become aware of our feet and their contact with the floor or the footwear we’re wearing. We notice the sensations in our body, such as our hands resting together or on our lap. We tune into our fingertips, palms, and points of contact as we begin this practice with mindful breathing.
- At times, our emotions can intensify rapidly, much like a hurricane. This practice uses the hurricane metaphor to help us grasp our true nature. It sheds light on how mindfulness can be beneficial in observing our experiences moment by moment. This observation creates a sense of space around the turbulence that may occur throughout our day or life.
- We take three slow, deep breaths. Breathing a little slower and deeper than usual—inhale and exhale, inhale and exhale, inhale and exhale.
- The hurricane forms when conditions align for it to develop, and it eventually dissipates, much like our emotional states. Let’s explore some aspects of the hurricane and how they relate to our thoughts, feelings, and sensations, discovering the serenity and ease we can cultivate amid agitation. This way, we can allow the storm to pass.
- Sometimes we feel agitation and frustration in our bodies, akin to the fierce winds and heavy rains fueling the hurricane. Let’s take a moment to reflect on times we felt intense physical sensations—tension or tightness in our bodies.
- Thoughts can also arise that are critical, negative, and reactive, similar to the swirling clouds that stimulate the hurricane. Let’s notice any thoughts that come to mind now or have occurred today that hold that judgmental quality. Simply recognize these thoughts as we breathe.
- We may experience intense emotions like anger and fear, resembling the hurricane’s eye wall, where the harshest conditions exist. Notice whether you feel these emotions now or if they often arise.
- There are also moments of inner calm, akin to the eye of the storm. This assures us that we don’t need to eliminate intense emotions or thoughts to experience tranquility. By shifting into an observing mindset, we can detach from the intensity of those emotions and find our refuge in the eye of the storm.
- Let’s settle into our bodies, acknowledging our thoughts, feelings, and sensations as they come and go. We can remain anchored by our breath, which helps us feel more stable and comfortable during this practice. In this process, we begin to cultivate resilience for the moments in our lives.
- Breathe in and out, accepting this moment as it is. If your mind wanders, gently bring your focus back to the sensations of your breath. When you feel ready, slowly lift your gaze and open your eyes.
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