Date: 05/03/2025 05/04/2025
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Observing Emotions as Guests
To “observe emotions as guests” means recognizing that emotions are not the self.They come to visit, stay briefly, and eventually depart.By seeing emotions as temporary visitors rather than personal identity,we reduce suffering and gain clarity and inner freedom.
1.Why View Emotions as Guests?
1.Emotions are not who you are
Anger is not “you.”
Sadness is not “you.”
Emotions are temporary states.
2.Emotions do not stay forever
They arise due to conditions and fade when conditions change.
3.No need to fear emotions
They are visitors, not permanent residents.
4.Seeing emotions as external reduces their power
The less you identify with them, the less control they have.
2.How to Observe Emotions as Guests
Method One: “Welcome” the guest when it arrives
Steps
Notice the emotion immediately
Avoid blaming yourself for having it
Silently acknowledge: “An emotional guest has arrived.”
Purpose: to prevent the automatic reactive cycle.
Method Two: Observe the guest’s behavior without interfering
Steps
Feel where the emotion appears in the body
Notice its intensity and movement
Observe how it shifts
Avoid judging or resisting
You are the host—aware and stable.
Method Three: Allow the guest to leave naturally
Steps
Do not chase the emotion
Do not analyze it excessively
Do not suppress it
Let it complete its own cycle
No emotional guest stays forever.
Method Four: Rest in awareness as the true host
Awareness is the host;
emotions are the guests.
When resting as awareness:
You know when emotions come
You know when they go
You know when they are strong or weak
The power lies in the stability of awareness,
not in eliminating emotions.
3.The Transformation That Follows
1.You stop being dragged by emotions
Their grip weakens naturally.
2.You become more accepting
Emotions are no longer enemies.
3.Emotions become lighter
Non-resistance softens their intensity.
4.Wisdom and stability grow
Clarity emerges as you disengage from identification.
Conclusion
Emotions are guests—appearing, staying briefly, and passing away.By observing them without grasping or resisting,the mind becomes free, steady, and spacious.Seeing that emotions are not the self opens the door to genuine peace.
