Mindfulness script for emotions.
In this practice, you will learn to observe and accept your emotions without judging or resisting them. This can help you cultivate more awareness, compassion and balance in your life.
To begin, find a comfortable position and close your eyes. Take a few deep breaths and relax your body. Notice any sensations or tensions that you feel in your body and let them go with each exhale.
Now, bring your attention to your emotions. What are you feeling right now? Try to name the emotion or emotions that you are experiencing, such as anger, sadness, joy, fear, etc. Don’t try to change or avoid the emotion, just acknowledge it.
As you observe your emotion, notice how it feels in your body. Where do you feel it the most? What sensations do you feel? Is it warm or cold, tight or loose, heavy or light? How does it affect your breathing, your heart rate, your posture?
Also notice how the emotion affects your thoughts. What are you thinking about when you feel this emotion? Are your thoughts positive or negative, helpful or unhelpful, realistic or distorted? How do these thoughts influence your emotion?
Now, try to adopt an attitude of curiosity and acceptance towards your emotion. Imagine that you are a scientist who is studying this emotion for the first time. What can you learn from it? What is it trying to tell you? How does it serve you?
Remember that emotions are natural and temporary. They are not good or bad, they just are. They come and go like waves in the ocean. You don’t have to identify with them or be controlled by them. You can simply observe them and let them be.
Take a moment to appreciate yourself for doing this practice. You have shown courage and kindness towards yourself by facing your emotions with mindfulness. You have also strengthened your emotional intelligence and resilience.
When you are ready, gently open your eyes and return to the present moment. Notice how you feel now and carry this awareness with you throughout the day.