In this practice, Scott Rogers guides us to lead the role of observers to difficult emotions, making it easier to create the space needed to let them go.
You can see intense emotions coming, and sometimes you can’t. Emotions accumulate and slowly increase in strength. Otherwise, they will clash with us at once. We can get lost in our emotions and be swayed by our emotions. They may be beautiful and scary. In all these ways, emotions are like a storm. So you need to allow the storm to pass.
Let’s look at different aspects of a hurricane and see how it connects to our own thoughts, emotions and feelings.
The good news is that you can get the storm through, and that’s how emotions can do. Mindfulness allows you to practice leading observer roles to strong emotions. Putting that space between yourself and the whirlwind helps you find stability and develop resilience. Scott Rogers guides us with this guided practice in the Hurricane Philosopher and helps us to recognize the qualities and non-permanence of our most stormy emotional.
12 Minute Meditation for Emotional Resilience
We begin this 12-minute mindfulness practice by bringing ourselves into an upright, stable posture. We lower our eyes and close our eyes, turning our attention to our body sitting in our chair. When you breathe, you know where the bottom meets the seat of the chair and where the back meets the back of the chair. We know our feet and where they come into contact with the ground, shoes or socks. We know the sensations of our bodies, the hands that are placed on each other’s lap. We recognize the fingertips, palms and contact points as we begin this practice from coming to the sensations as we breathe. Sometimes things can get as intense as a hurricane and change rapidly, so this practice helps us understand our own true nature based on the hurricane’s ratio phors. It helps us understand how mindfulness practices can help us to instantly observe our nature. That observation can create breadth around the upheavals that can occur during our day, sometimes throughout our lives. We take three slow, deep breaths. A little slower and a little deeper than the other methods. Inhale and exhale. Inhale and exhale. Inhale and exhale. A hurricane occurs when conditions are sufficient to come together, and eventually dissipate like our own emotional conditions. So let’s take a look at some of the different aspects of a hurricane and see how it leads to the breadth and ease that we can find in our own thoughts, emotions, sensations, and excited thoughts, emotions, and sensations. This way you can pass the storm. You may experience physical upset and frustration, like strong, gusts of wind and heavy rain feeding hurricanes. We may look back at the time when we felt the strength of our bodies, the tension, and the tension we felt. Ideas sometimes arise that can be judged, pessimistic, and reactive, like the high-level cloud spill that will strengthen the hurricane as it moves away from it. We may now bring about the thoughts that have arisen in our minds, or the thoughts that have been born today, to its judgmental, harsh, reactive quality. Beware of these thoughts as we breathe. There are moments when you experience intense emotions like anger and fear that resemble the walls of your eyes. You may notice that perhaps due to the situation that day or that they occur quite regularly. And we sometimes experience inner calm, as seen in the eyes of the storm. This reminds us that we don’t need to have intense and upset thoughts, emotions, or sensations to find that inner calm, and that inner tranquility. By moving into an observational state, we find freedom from the strength of those thoughts, emotions, and sensations. It’s like finding a way to the eyes of the storm, our own safe haven, without changing. Settle into your body, recognize thoughts, recognize coming feelings, recognize body sensations, breathe in, recognize us a little more fully secure, and be a little more comfortable and stable in this moment of practice. In doing so, we begin to develop and cultivate resilience to stabilize us in moments of life. When you come in and out, this moment remains the same. Sometimes, when my mind wanders, I gently return to the sense of breath that flows through my body. When you’re ready for the next moment, raise your gaze with consciousness and open your eyes.
