GUIDED MEDITATION V: MIND STATES Start the meditation period as you have done previously by stabilizing the awareness on the breath for several minutes (see page 37). Then open the awareness to thoughts and emotions. Often these accompany each other, with emotions triggering thoughts and vice versa. Do not to stay in the content of your thoughts and emotions; rather be aware that you are thinking and/or having an emotion. Drop the story of the thought or emotion and investigate how it manifests in the breath and body. Notice what sensations are in the breath and body. Where are they felt? Is there a feeling tone associated with the thought or emotion? You can use subtle silent labels such as “thinking” or “emotion.” You can be more specific with labels such as “memory,” “planning,” “judging,” “image,” “joy,” “anger,” “sadness,” etc. If you find yourself getting lost in the thoughts and emotions, or in the noting, gently return the awareness to the breath. If you continue to have repetitive thoughts or emotions that are creating tension or distress, some other labels that help to let go are: “it‟s just a thought,” “it‟s just an emotion,” “not now,” “letting go,” or “it‟s okay.” When a thought or emotion fades, return to the anchor of the awareness (the breath). As before, intentionally and repeatedly shift your awareness between the breath and other prominent aspects of your experience. Take your time with each object, knowing it as fully as possible without lapsing into judgment, concept, or analysis. After the meditation timer chimes, end your session as usual.
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