When difficult or painful emotions feel like they’re swirling all around you, it can be challenging to find a steady place to catch your breath. In this guided meditation, mindfulness teacher Scott Rogers uses the metaphor of a hurricane to help us recognize the qualities and the impermanence of even our stormiest emotions.

Scott Rogers is founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is co-founder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative. Scott collaborates on neuroscience research into the efficacy of mindfulness training programs in high stress professions and has written numerous articles and authored five books on mindfulness, including The Elements of Mindfulness. He has appeared on television and radio and been interviewed in newspapers and magazines across the world for his creative and accessible methods of sharing mindfulness with people of all ages and walks of life. Scott is principal advisor to Innergy Meditation in Miami, and lives with his family in Miami Beach, Florida.

The transcription of this guided meditation will be online at Mindful.org next week. 

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About Our Contributor

Find more from Scott Rogers here.

Go Deeper

If you want to learn about how mindfulness can help you make room for and move through all kinds of challenging emotions, check out these articles:   

• A Mindful Guide to Navigating Difficult Emotions
• The Upside of Sadness 
• Making Friends with Difficult Emotions

For more practice, here’s another meditation to try: A Guided Meditation for Navigating Difficult Emotions.

And more from Mindful here:

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