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Befriending and Soothing Emotions

A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.

So starting off here by taking a moment to get really comfortable and settled here for meditation. Allowing your eyes to gently close. And taking a deep breath in. And letting it go. And just resting attention nowon the feeling of your breath.

Just riding the waves of breath in the body. Feeling the sensations. And letting the sensations of the breath anchor you and ground you in the present moment. And if you have something really unpleasant or challenging happening in your experience, such as a strong pain in the body or a really difficult emotion, just seeing if you can begin to bring a kindly and tender awareness right into where you experience those sensations of pain. Almost as if you're attending to it, like you would tend to a loved one who was hurting.

And bringing it kindness. Perhaps even imagining that you could breathe a compassionate and soothing breath right into and out from where you feel those sensations. And of course, if there's no unpleasant or challenging experience present, then you can simply feel the flow of the breathing. If we can bring a compassionate and kindly awareness to our difficulty, in that way, we're no longer locked in a struggle against what's happening. But we're able to befriend it.

And then we can meet what's happening with our full presence. Waging peace with our present moment experience. So just continuing to feel the flow of the breath here for a few more moments. Just resting in the present moment, resting in the feeling of the breathing. And as the practice comes towards the close, once again taking a deep breath in.

Letting it go. And beginning to wriggle the fingers and toes. And when you're ready, opening the eyes. And perhaps now making an intention to take this attitude of kindliness, of befriending what is into the rest of your day. And wishing you a great day and thank you for your practice.

Meditation

4.7

Befriending and Soothing Emotions

A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So starting off here by taking a moment to get really comfortable and settled here for meditation. Allowing your eyes to gently close. And taking a deep breath in. And letting it go. And just resting attention nowon the feeling of your breath.

Just riding the waves of breath in the body. Feeling the sensations. And letting the sensations of the breath anchor you and ground you in the present moment. And if you have something really unpleasant or challenging happening in your experience, such as a strong pain in the body or a really difficult emotion, just seeing if you can begin to bring a kindly and tender awareness right into where you experience those sensations of pain. Almost as if you're attending to it, like you would tend to a loved one who was hurting.

And bringing it kindness. Perhaps even imagining that you could breathe a compassionate and soothing breath right into and out from where you feel those sensations. And of course, if there's no unpleasant or challenging experience present, then you can simply feel the flow of the breathing. If we can bring a compassionate and kindly awareness to our difficulty, in that way, we're no longer locked in a struggle against what's happening. But we're able to befriend it.

And then we can meet what's happening with our full presence. Waging peace with our present moment experience. So just continuing to feel the flow of the breath here for a few more moments. Just resting in the present moment, resting in the feeling of the breathing. And as the practice comes towards the close, once again taking a deep breath in.

Letting it go. And beginning to wriggle the fingers and toes. And when you're ready, opening the eyes. And perhaps now making an intention to take this attitude of kindliness, of befriending what is into the rest of your day. And wishing you a great day and thank you for your practice.

Meditation

4.7

Duration

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