May 16, 2024

Meditation: Mapping the Emotional System

In this special bonus episode, Thomas guides you through a meditation to connect you to your physical body, and then expand out to include your emotional system, exploring your emotional landscape. Which emotions are you comfortable with? Which would you rather avoid? You’re encouraged to approach this meditation with openness and curiosity.

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“My body is a beautiful home for my emotional experience.”

- Thomas Hübl

Guest Information

Thomas Hübl

Thomas Hübl is a renowned teacher, author, and international facilitator whose work integrates the core insights of the great wisdom traditions and mysticism with the discoveries of science. Since the early 2000s, he has been facilitating large-scale events and courses that focus on meditation and mindfulness-based awareness practices, as well as the healing and integration of trauma.

His non-profit organization, The Pocket Project, works to support the healing of collective trauma throughout the world. He is the author of the book Healing Collective Trauma: A Process for Integrating Our Intergenerational and Cultural Wounds.

His new book Attuned: Practicing Interdependence to Heal Our Trauma—and Our World is available now wherever books are sold. Visit attunedbook.com for links to order it online.

For more information, visit thomashuebl.com

Notes & Resources

Key points from this episode include:

  • A 20-minute guided meditation session
  • Stay grounded in your body while you explore what comes up emotionally
  • Journaling afterward is encouraged

Episode Transcript

Thomas Hübl: Today we’re going to explore first we reconnect to the body, but the main emphasis today’s on our emotional system.

So you can sit down again, maybe close your eyes, bring your attention to the inside. And again, take a breath, a couple of breaths. And then every time you exhale and slow down a bit. Your exhalation prolongs it, dive into the body. First the body posture, movement of your breath.

Also the simple enjoyment. I enjoy sitting here. Can I enjoy just a moment of sitting and presencing my body.

And then to see what comes up and respect everything that comes up when I ask you that question.

Then every exhalation takes me deeper into the aliveness again of my body, the open areas, resourced areas, parts where I can feel streaming sensations, flow sensations.

And from the alive parts of my body I embraced, maybe more stressed and tense. Or absent parts again as we did it yesterday, like a daily mapping of my body. My body is a beautiful home for my emotional experience.

So I will look at what’s my current emotional experience. I see how do I connect to my emotions. How do I feel my emotional system. Can I name an emotional flavor right now. Does my emotional system feel open, vibrant, or a bit cut off or disconnected. And whatever I find I approach it with love or curiosity or openness, even if I feel disconnected. There’s an intelligence in Dissociation or disconnect. If I feel an emotional flavor, become curious and explore.

And then I walk myself through various core emotions and see what’s my relation to them. Can start with Joy. What’s my relation to joy. How does joy flow, resonate, pulsate. How does joy live in my body. Where are the areas in my body that I feel joy. Do I feel free enjoying life, moments of life. Enjoying moments. Small little moments that bring me joy. Bring up joy in me

And I can look at my relation to fear. How does fear live in my body. How am I related to fear or
try to not feel fear, stay on top of fear. Is fear and emotion that I want to meet, and I shy away from, I learn to dissociate from. And I don’t have to anything, we just want to find out how it is. I can let go of if I should or have to, I just want to get to know myself.

What’s my relation to anger. And how does anger feel in my body. Am I often angry. Am I not allowed to be angry. What’s my relation to anger. Am I avoiding fear when I’m angry. Am I trying to find my autonomy and strength when I’m angry. What’s the nature of my anger.

And then, what’s my relation to Sadness. Where in my body do i feel sadness. Do I carry a lot of grief and sadness. Is it something that rarely comes up or is actually shut down. And again, it’s not about how it should be. It’s more about how it is.

What’s my relation to shame. Am I feeling my shame when it comes up. Do I have a history of being shamed and that’s why I try to avoid shame. or I carry a lot of shame. Or I say that I don’t have any shame. What’s my relation to shame. And how does that feel in my body.

And also what’s my relation to love. WHen I feel Love. How does Love feel: Am I often in the vibration of love. Do I miss feeling love. How does love live in my body.

And for the rest of the meditation now, take the time to explore some of the emotions that I mentioned. Deepen your kind of exploration, Various emotions and also their biography in your life. And keep exploring, what’s my relation, what are the emotions that I feel comfortable with. Which emotions do I rather avoid. Keep exploring your emotional landscape and after 20 minutes ground yourself again in the body, take some deeper breaths and come back.