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.
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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