Guided Meditation: Emotion

20 minutes

Mingyur Rinpoche guides you through meditating with emotion.

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July 23, 2012

5 responses on "Guided Meditation: Emotion"

  1. First, many thanks for making this available!
    This was a very interesting exercise for me, in particular the fact that I couldn’t find an emotion on site when I was trying to
    mediate on one. I had to force the recollection emotional instances to think about them. I choose to do this meditation
    because I usually have a very hard time controlling my emotions and typically make decisions based more on those
    emotions than rather than thought or practicality. Generally I also feel strongly about most things, most of the time,
    so I was surprised about the difficulty of finding and sticking to an an emotion to meditate on. Toward the end of the
    session I had a very beautiful pleasant happy feeling, but I also felt it was a bit sneaky. That is I felt I was giving myself a
    pleasant distraction away from the meditation. Thanks again!

  2. @Oana Great comments! Mingyur Rinpoche gives teachings on working on with emotions in the Tergar courses. These are available both online and in workshops all over the world. See

    Thanks so much for your post!

  3. No emoltions were available as I sat. So I tried focusing my solar plexus where I feel emotions, at the same time thinking of something that was bothering me. This produced tiny disturbance which I could use for my meditation.
    On another occasion I was able to intercept an instance of impatience as soon as it hit me. After a few seconds of awareness it dissipated.

  4. Mostly I had trouble “summoning up” strong emotions. I was able to think of previously felt strong destructive emotions, but really it was the memory of the emotions that came to mind rather than the emotions themselves. Then I would remember Rinpoche’s instruction regarding not focusing on the thing (or person) that elicited a strong emotion, but rather the emotion itself, and usually it seemed more like a thought rather than an emotion. Okay. I haven’t done this practice very many times, but I have experienced and noticed some emotion towards the ends of my meditation times, and the emotion was that of becoming moderately disappointed. I watched it to the extent that I realized the reason for the disappointment was an unfulfilled expectation and I was the one who caused that. I wonder if it would be useful to wait and do “shortcut meditations” when everyday circumstances elicit strong emotions (and they often do) as a way to getting the “feel” of this practice instead of getting on the cushion formally and expecting emotions to arise?

    • Yes, I had a similar experience to you. The memory rather than the emotion. Maybe I was a bit wary of summoning the emotion just in case I got carried away by it, and got distracted. I will keep going with this meditation as I think it will help to soften emotions that sometimes hinder daily life for me.

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