Pema Chodron on mindfullness..

Feeling

Pause and register what is it you feel right now..

Maitri

Create a holding space of loving kindness, non-judgement, warmth and wonder..

Describe what you feel in terms of:

1. Location

If inside the body where..
If outside the body where..

2. Shape

Round, square, edgy, spiky, treelike, lightning, stream etc.

3. Texture

Ephemeral, solid, dense energy field etc.

4. Size

5. Colour

6. Temperature

Hot, cold, warm etc.

7. Dynamics

Moving, rotating, pulsing, static etc.

8. Sound

Electric, roaring, musical etc.

9. Smell

Burning, pleasant, sweet, blossom etc.

10. Intensity

On a scale 1-10

11. Name

What is your name, darling?

12. Message

What is your message, love?

..listen carefully

13. Gratitude

Bow in gratitude for the effort and the message.

14. Keep holding that space of warmth and wonder..

Simply observe what happens..