Episode Details

In this meditation, I invite you to sit with difficult emotions and to trace them gently to their origin.

At times, feelings surface without warning. Rather than pushing them away, we take a quiet moment to notice them. Through simple awareness of body and breath, we ask honest questions: How am I? How is my body? What have I been thinking about today?

Emotions are often responses to stimulus. With calm enquiry, we explore whether a particular feeling stands out. We ask what gave rise to it, and whether it is useful or not, without judgement or blame. The aim is not analysis for its own sake, but freedom — stepping back from the river of reaction and standing on the bank with clarity.

As wisdom grows, awareness of the emotion softens and dissolves. We remember that we are more than our feelings and thoughts.

This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you meet strong emotions with steadiness, curiosity and peace.

Chapters

 00:00 – Introduction

00:36 – When emotions surface

00:45 – Noticing the emotion

00:55 – Tracing its origin

01:05 – The bell

01:25 – Awareness of the body

02:25 – Moving to the breath

03:35 – How am I?

04:05 – Being with the body without judgement

04:43 – Thoughts and feelings

05:20 – What have I been thinking about?

05:40 – Changes in emotion

05:55 – Emotions as response

06:48 – Identifying a dominant feeling

07:05 – Feelings about feelings

08:00 – If it were a colour

08:16 – Stepping back from the emotion

08:37 – Gentle enquiry into its source

08:58 – Following the feeling

09:33 – Is this emotion useful?

09:50 – Looking without judgement

10:10 – The event cannot be changed

10:40 – Was the emotion useful?

11:00 – Allowing the emotion to dissolve

11:40 – More than feelings and thoughts

12:30 – Closing bell

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