Date: 09/14/2024 09/15/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Emotion Observation: Seeing Without Resistance
Emotion observation is the practice of neither suppressing emotions nor being carried away by them. When an emotion arises, we do not force change—we observe with clarity and gentleness, allowing emotions to exist naturally and dissolve on their own.
1.Why Practice Emotion Observation?
1.Emotions cannot be suppressed
Pushing them down only buries them deeper.
2.Emotions arise from thoughts and conditioning
It is often our inner interpretation—not the external event—that fuels emotion.
3.Awareness reduces emotional reactivity
Seeing the emotion weakens its control over you.
4.Emotional awareness deepens awakening
The more you observe emotions, the clearer the mind becomes.
2.What Does “Seeing Without Resistance” Mean?
It contains three essential aspects:
1.Seeing things as they are
No exaggeration, no hiding, no distortion.
2.Clear awareness
You observe the emotion, rather than being absorbed by it.
3.No resistance
Allow the emotion to be present.
Resistance strengthens emotion; allowing softens it.
Awareness reveals emotion;Non-resistance releases emotion.
3.How to Practice Emotion Observation
1.Pause and feel the body
Emotions express themselves physically.
Notice:
Tight chest
Fast heartbeat
Shoulder tension
Warmth, coolness, pressure
A desire to escape or collapse
The body tells the truth.
2.Name the emotion
Gently label:
“This is anger.”
“This is sadness.”
“This is fear.”
“This is anxiety.”
Naming helps you step out of identification.
3.Do not follow the story behind the emotion
Emotions bring thoughts:
“I should have…”
“They shouldn’t have…”
“What if…”
Stories fuel emotion.
Observation means watching the emotion, not the narrative.
4.Allow the emotion to exist
Tell yourself:
“I allow this emotion to be here.”
Allowing is not indulging—it is dropping resistance.
Once you allow it,
emotion naturally shifts, softens, and dissolves.
5.Return to the breath
Breath stabilizes emotional energy.
Feel:
Inhale: spaciousness
Exhale: release
Steady breath → softening emotion.
4.Common Experiences During Practice
1.Emotions feel stronger at first
Because you are finally aware of them.
2.Emotions transform into sensations
Anger → heat
Sadness → heaviness
Anxiety → vibration
3.Emotions naturally rise and fade
Their nature is impermanence.
4.A sense of clarity arises
Less resistance → more inner freedom.
5.Common Mistakes
1.Wanting emotions to disappear quickly
This creates new resistance.
2.Analyzing instead of observing
Analysis is thinking, not awareness.
3.Using effort to observe
Tension blocks clarity.
4.Accidentally suppressing emotion
True observation is openness, not control.
Conclusion
Emotion observation is not fighting emotions,not suppressing them,not denying them.It is the practice of seeing, feeling, allowing,and letting emotions flow naturally.When you can observe without resistance,emotions stop being enemies and become teachers of inner truth.The deeper the awareness, the freer the heart.
