Key idea: this 13-minute practice does not ask you to empty your mind or make an emotion disappear. It helps you observe emotions without judgement, notice sensations, thoughts and urges, and create a little space before deciding how to respond.
Sometimes an emotion appears and, almost immediately, we are trying to push it away, understand it completely or do something that will make it stop. Anxiety may urge us to check; anger may push us to reply; sadness may invite us to withdraw; and guilt may keep us replaying the same event.
This guided meditation offers a different response: pause for a few minutes and observe emotions without judgement. The aim is not to resign yourself to distress or pretend that an uncomfortable feeling is pleasant. It is to get to know what is happening before reacting automatically.
Héctor Lozano created this free audio for Ocnos Psychology Clinic. You can listen on this page and read the complete transcript below. Choose somewhere reasonably safe and quiet, and do not use the recording while driving, cycling or doing anything that requires your full attention.
Before listening: you may sit with your back supported or comfortably upright, and you may keep your eyes open. If focusing inwards increases distress, makes you feel detached or brings up difficult memories, stop the audio, look around the room, move your body and return your attention to concrete objects and sounds.
Listen to the guided meditation
Press play when you are ready. There is no special state to achieve. You may feel calmer afterwards, or you may not; neither outcome determines whether the practice was worthwhile.
Mindful emotional awareness: observing what is present
Voice and content: Héctor Lozano Jiménez
Before you begin: create a sufficiently safe setting
You do not need a perfect posture, headphones or complete silence. What matters is reducing interruptions for a few minutes and choosing a position that does not strain your body. This is an invitation, not a test.
Find physical support
Support your back if helpful, let your hands rest naturally and notice the contact between your feet or body and the surface beneath you.
Choose where to look
Close your eyes or keep a soft gaze on one point. Choose the option that helps you feel more present and sufficiently safe.
Release the outcome
You may finish feeling calmer, unchanged or more aware of discomfort. The exercise is not scored by how relaxed you become.
Stop when you need to
Opening your eyes, moving or ending the practice is not failure. It is a valid response to what you notice.
What are you practising psychologically?
The breath and points of physical contact act as references for returning to the present. However, the aim is not to control your breathing. You are practising noticing when attention has wandered and returning without treating distraction as a mistake.
You are also learning to separate four parts of experience that can easily become tangled together:
Physical sensations
Pressure, temperature, tension, movement, heaviness, tingling, tiredness or restlessness.
Thoughts and images
Memories, predictions, judgements and the internal phrases your mind produces about what is happening.
Emotions
Anxiety, sadness, anger, guilt, shame, frustration, relief, calm, or a mixture that is difficult to name.
Urges
The impulse to escape, check, argue, seek reassurance, withdraw, distract yourself or solve everything in your head.
What does it mean to observe emotions without judgement?
To observe emotions without judgement does not mean preventing all judgements. The mind may still say, “This is unpleasant”, “I should not feel like this”, “I am doing it wrong” or “I need this to go away”. The practice is to notice that these statements are thoughts occurring within the experience.
Rather than debating every thought, you can describe it: “My mind is judging this” or “I am having the thought that this should not be here”. Labelling a thought does not prove it wrong or force you to believe the opposite. It helps you recognise it as a mental event rather than an unquestionable instruction. Our guide to what thoughts are and how to relate to them explores this distinction further.
Observing an emotion does not mean obeying it
One of the central ideas in the recording is that an urge is not a command. You can notice an urge to leave a conversation without walking out immediately, feel drawn to check something without doing it at once, or recognise anger before sending a reply.
This is not about dismissing your feelings. Observing them can give you more information about what matters, what has happened and what support you may need. The difference is that you introduce a pause between emotion and behaviour instead of allowing them to become one automatic reaction.
The task is to be present and observe.
When may this guided meditation be useful?
This practice may be useful when you notice that your attention has narrowed around an emotion and you want to understand what is present before responding. For example:
- when anxiety is leading to repeated checking, reassurance-seeking or mental rehearsal;
- after a difficult conversation, before deciding whether and how to reply;
- when anger brings a strong urge to argue, send a message or make a sudden decision;
- when sadness or shame is pulling you towards isolation;
- when guilt keeps you reviewing an event without reaching a useful next step;
- or during calmer periods, so the sequence becomes more familiar before you need it.
It is not necessary to use the full recording every time. With practice, you may be able to pause and ask: “What do I notice in my body? What thought is here? What emotion is present? What is it urging me to do?”
A short five-step check-in
If you cannot listen to the complete audio, use this shorter sequence. It is not a way to suppress emotion; it is a way to gather information before choosing.
Notice support
Feel your feet, the chair, the floor or another stable point of contact.
Name a sensation
Describe location, pressure, temperature, tension or movement without first explaining why it is there.
Notice the mind
Recognise a thought, image, prediction or judgement as something your mind is producing.
Name the emotion and urge
Use an approximate name if needed and notice what the emotion is inviting you to do.
Create a pause
Ask whether acting on the urge now would be useful, safe and consistent with how you want to respond.
What if anxiety, detachment or a difficult memory appears?
Meditation and mindfulness practices are often considered low-risk, but they are not comfortable or appropriate in the same way for everyone. Some people notice increased anxiety, intrusive thoughts, detachment or difficult memories when attention turns inwards.
If this happens, stop the recording. Open your eyes, look around and name a few objects, colours or sounds. Move your hands or feet and return to an ordinary activity. You do not need to complete the audio to have practised responsibly.
If this reaction is intense or recurrent, consider using the more outward-facing grounding yourself in the present audio, or discuss the practice with a qualified professional who can adapt it to your needs.
Full guided meditation transcript
The transcript makes the practice accessible if you prefer reading, have hearing difficulties or want to return to one part. Pauses from the recording are shown in italics.
Read the complete transcript
Mindful Emotional Awareness
Observing What Is Present
Hello.
In this practice, we are going to train the ability to notice what is happening in the present moment.
We are not going to try to empty the mind, control the breath, or make any emotion disappear.
You may feel a little calmer by the end, or you may not. Both are completely fine.
The aim is to practise a different way of relating to your experience: paying attention to it with curiosity, without automatically reacting to it.
[pause for 5 seconds]
Before we begin, find a position you can comfortably maintain for a few minutes.
It does not need to be a perfect posture.
You can sit with your back supported or comfortably upright, allowing your hands to rest wherever feels natural.
If possible, place your feet on the floor.
You can close your eyes, or keep them open and gently rest your gaze on a point in front of you.
Choose whatever helps you feel sufficiently safe and present.
[pause for 5 seconds]
Begin by noticing the contact between your body and the surface supporting you.
Notice the weight of your body on the chair.
The contact of your feet with the floor.
The position of your hands.
You do not need to change anything.
Simply notice any sensations of support, pressure, or temperature that are present.
[pause for 10 seconds]
Now gently bring your attention to your breathing.
There is no need to breathe more slowly or more deeply.
Allow your breathing to follow its own natural rhythm.
Notice where you can feel it most clearly.
Perhaps the air moving in and out through your nose.
The movement of your chest.
Your abdomen.
Or somewhere else.
[pause for 10 seconds]
During this practice, your attention will probably wander.
That is normal.
The mind is designed to produce thoughts, memories, images, plans, and worries.
You do not need to fight them.
When you notice that your attention has wandered, simply acknowledge:
“My mind has wandered.”
And then gently return to your present experience.
[pause for 5 seconds]
Now widen your attention to include sensations in your body.
Notice which areas draw your attention at this moment.
There may be tension, pressure, movement, heaviness, warmth, cold, tingling, tiredness, or restlessness.
Or perhaps there is no particularly strong sensation.
There is no need to look for anything specific.
Simply notice what is already here.
[pause for 10 seconds]
When you notice a sensation, try to describe it as objectively as possible.
Where does it begin?
How far does it extend?
Does it stay the same, or does it change?
Does it have a temperature?
Does it feel light, heavy, tense, open, closed, or vibrating?
You do not need to work out why it is there.
For now, simply observe how it shows up.
[pause for 15 seconds]
Your mind may begin to judge the experience.
“This is unpleasant.”
“I shouldn’t feel this way.”
“I’m doing this wrong.”
“I need this to go away.”
When a judgement appears, try to recognise it for what it is: a thought.
You might say silently to yourself:
“I’m having the thought that this shouldn’t be here.”
Or:
“My mind is judging this experience.”
You do not need to argue with the thought or fully believe it.
Just notice that it has appeared.
[pause for 10 seconds]
Now ask yourself, with curiosity:
What emotion, or emotions, are present right now?
Perhaps you can name anxiety, sadness, anger, guilt, shame, frustration, relief, calm, or a mixture that is difficult to define.
You may also find that you cannot give it a clear name.
That is okay.
You can simply acknowledge:
“There is an emotional experience here.”
[pause for 10 seconds]
Notice how that emotion shows up.
What sensations appear in your body?
What thoughts or images come with it?
What does it urge you to do?
Perhaps you notice an urge to escape, distract yourself, check something, seek reassurance, argue, withdraw, cry, freeze, or try to solve everything in your head.
Notice the urge without needing to follow it.
An urge is one part of an emotional experience.
It is not a command.
[pause for 15 seconds]
For a few moments, allow thoughts, sensations, emotions, and urges to be present just as they are.
You do not need to make them stronger.
And you do not need to make them weaker.
Practise giving them some space.
You might imagine that you are observing different kinds of weather.
Some are pleasant.
Others are uncomfortable.
All of them change over time, even though we cannot decide exactly when.
You do not need to control the weather.
For now, your task is simply to observe it.
[pause for 20 seconds]
If you notice that you are analysing, problem-solving, anticipating, or criticising yourself, acknowledge what is happening:
“Right now, I’m analysing.”
“Right now, I’m anticipating.”
“Right now, I’m judging myself.”
And return to something concrete in the present:
Your breathing.
Your feet on the floor.
The sounds in the room.
Or a physical sensation.
[pause for 15 seconds]
Remember that observing an emotion does not mean that you like it.
It does not mean that you agree with it.
And it does not mean that you have to act on what it is urging you to do.
It simply means allowing yourself to get to know the emotion before deciding how to respond.
[pause for 10 seconds]
To finish, return your attention to the points of contact in your body.
The chair.
The floor.
The position of your hands.
Notice the sounds around you as well.
The sounds that are close.
And those that are further away.
[pause for 10 seconds]
Ask yourself:
What is present right now?
What do I notice in my body?
What thoughts are showing up?
What emotion is here?
What urge do I notice?
[pause for 10 seconds]
You do not need to find perfect answers.
What matters is that you have practised observing.
Over time, this way of paying attention can help you create a small space between what you feel and what you do.
And within that space, there is more room to choose.
[pause for 10 seconds]
When you are ready, make a small movement.
Gently move your fingers.
Your feet.
Perhaps your shoulders.
And open your eyes, if they were closed.
Before you continue with your day, remember:
You did not need to feel better.
The practice was simply to be present and observe.
Thank you for taking these few minutes for yourself.
What to do after listening
You do not need to analyse every part of the meditation. Before continuing with your day, it may be enough to note three things:
- the physical sensation that was easiest to notice;
- the thought or judgement that appeared most often;
- the urge you noticed and the response you now want to choose.
If you repeat the audio, try not to turn frequency or concentration into a performance target. Five attentive minutes can be more useful than forcing yourself through the entire recording while becoming increasingly distressed.
When a guided meditation is not enough
A recording can help you practise awareness, but it cannot explain why particular emotions feel so intense or change a pattern of anxiety, avoidance, depression, trauma responses or relationship difficulties on its own. It is a psychoeducational resource, not an assessment or treatment.
If distress repeatedly affects sleep, work, studies, relationships or daily functioning, a psychological assessment can help you understand the complete pattern. You can read about our approach to anxiety treatment, meet the Ocnos team or explore online therapy.
In a crisis: this audio is not designed for a mental-health emergency. If you or someone else is in immediate danger, call 112 in Spain or your local emergency service. Spain’s 024 suicide support line supports people experiencing suicidal thoughts or risk, as well as relatives and loved ones.
Frequently asked questions
Do I need to empty my mind during the meditation?
No. Minds produce thoughts, memories, images, plans and worries. The practice is to notice when attention has wandered and return gently, not to prevent thinking.
Do I have to close my eyes?
No. You may close them or keep a soft gaze on a point in front of you. Keeping your eyes open may feel safer or more grounding, particularly if you are highly activated.
What if I cannot name the emotion?
You do not need a perfect label. You can acknowledge that an emotional experience is present and describe the sensations, thoughts or urges you notice.
What if I do not feel calmer afterwards?
That does not mean you have done it incorrectly. The aim is to observe what is present and create more room to choose a response, not to guarantee relaxation.
How often can I use this guided meditation?
You can practise when it is useful and manageable for you. Regular brief practice may make the sequence more familiar, but it should not become another rigid obligation or a way of avoiding a problem that needs action.
Can I observe emotions without judgement during intense anxiety?
Sometimes, but turning attention inwards can also increase distress. Keep your eyes open, orient towards the room and stop if needed. If intense anxiety, detachment or difficult memories recur, seek individual guidance.
Does this audio replace psychological therapy?
No. It trains one skill and cannot replace assessment or treatment when symptoms are severe, persistent, risky or significantly affecting daily life.
Sources and further reading
- World Health Organization: Doing What Matters in Times of Stress, an evidence-informed practical guide with self-help skills and audio exercises.
- National Center for Complementary and Integrative Health: meditation and mindfulness effectiveness and safety.
- Ocnos: what mindfulness is and how it is used in psychology.
- Ocnos: grounding yourself in the present — 10-minute guided audio.
Would you like to do the practice now?
If this is a suitable moment, you can play the meditation here without returning to the beginning. Remember: the task is not to force a different emotion. It is to observe emotions without judgement and notice the space available before you act.
Observe what is present
Voice and content: Héctor Lozano Jiménez
If you need more than an audio
At Ocnos Psychology Clinic, we can help you understand what triggers and maintains distress and work with tools adapted to your situation. We offer appointments in Palmones, within easy reach of Los Barrios, Algeciras, La Línea, San Roque, Sotogrande and Gibraltar, as well as online therapy.
Notice: this content is psychoeducational and does not replace psychological assessment or treatment. Do not use the audio while driving or during activities that require your full attention. In an emergency, contact the appropriate emergency service.
