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Mindfulness Meditation Exercise: Sadness

In today’s practice, we will continue to work with emotions, specifically sadness.

Let’s begin…

  • Allow sadness to flow through you without judging, commenting, or interpreting your thoughts.
  • Investigate where do you feel sadness in the body?
  • What does it feel like? Notice sensations of heaviness, loneliness, grief, uncomfortableness, vulnerability.   Honoring sadness.  Feel what is there and turn towards it, gently with respect.
  • Note it’s intensity – low, medium, high
  • Notice how it affects your breath?
  • How do you feel physically?
  • Releasing the story around why you are sad and instead rest in the physical sensations being produced by sadness.
  • Widening around the sensation – give it room to move through you.
  • Witnessing what is arising without interfering.
  • Allowing the breath to guide you through the experience.
  • Turn away from the object of your sadness and instead reside in the body and the sensations arising.
  • Coming back to the breath as your foundation.


Notice if the outcome of your practice today was different than what you believed it would be like.  I look forward to guiding you in your next practice.

37 Derby Street, Suite 4, Hingham, MA 02043

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