Caring for the Emotions

Lesson 4, Forgiveness and Appreciation

How do we work with reactive emotions?

      Emotions first need to be recognized without judgment. The more we acknowledge our inner feelings without the conditions of for or against; the more we are giving unconditional love to our selves at that moment in time.

Suggested Pre class Reading:

• The 2 Paths of Fear

The Class will Include:       Releasing Stress: moving and stretching the body       Settling In: the "mountain" posture       Guided Meditation: "Forgiveness" & "Appreciation"       Experience: Peace of Forgiveness & Joy of Appreciation       Discussion: Caring for all the Emotions       Summary

Releasing Held Stress by Gently Moving the Body:
      1st- Move the hips and arms like sea weed
      2nd- Stretch and twist the spine
      3rd- Massage the hands and face

Gathering in Awareness with a Grounded Sitting Posture:
      1st- Feel the bodies sensations of heaviness, in the hips 'sitting like a mountain'
      2nd- Feel the bodies sensations of hardness, in the spine 'tall like a tree'
      3rd- Feel the bodies sensations of movement, in the belly 'soft as a feather'

Guided Meditation of Recognizing:
      After 15-20 minutes of  gathering in the awareness back to the body "sitting like a mountain". If the mind is clear and the emotions are calm. Silently repeat a phrase of forgiveness "may i be forgiven". Whenever a thought or image of someone or a past event arises. Stop and honour that object of experience with awareness and caring. If the emotions are too strong, move the awareness back to the bodies sensations of the heaviness of the hips sitting "sitting like a mountain".

It is important not force forgiveness if the heart/mind are not ready to forgive yet. Having the 'intention' to forgive is enough.

Near the end of the sitting time invite appreciation to arise with a phrase of intention "glad to be alive". Then draw the image of someone or something in your life that you had appreciation for on the inhale and on the exhale silently say "thank you".

Letting go, just rest in Loving Presence.

Experience:
      The peacefulness of forgiveness and the joyfulness of appreciation.
    
Discussion Points:
     Working with phrases of intention to guide the mind
     The unconditional "may" and "may i"
     The strength of image to change emotions.
   
Additional Forgiveness Practice:

• Forgiveness Practice

Summary:
The more often we have the first hand experiences of the power compassion, the more joy and appreciation we can experience in daily life.