Beginning Meditation Class
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Beginning Meditation Class
Beginning Meditation Class

This week expand your practice to 30 minutes each day.

When feelings arise, we try to just be with them. Even if they are difficult feelings, we can make space for them and let them run their course. Sometimes it is really helpful to realize that your feelings are not going to last forever, that they change over time.

In the next few days, if you experience a strong difficult emotion, such as fear or jealousy or anger, take the opportunity to observe what is going on. Notice where in your body the feeling is located. Notice what it feels like physically. Notice what brought it on, and notice how long it lasts. Are there stories you are telling yourself that support and fuel this feeling? Are these stories really true? Notice when the feeling begins to fade and finally when it is gone.

Another exercise to try is to notice what your are feeling each day in a certain situation that you encounter daily. For example, at work, is there a person who annoys you. What does that feel like? Stay with that feeling and examine it again and again as it arises. Or, at a the grocery store, if there are long lines and you are in a hurry, what does that feel like? Pick a situation that you encounter frequently enough to study it manytimes over and over.

Finally, be sure to notice your good feelings too. You may spend more time feeling happy, contented, awake, alert, healthy, powerful, interested, energized, compassionate, loving and kind that you realize. Enjoy your good feelings even more by being mindful of them.

 

THIS ENDS LESSON THREE.

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