Welcome to this guided mindfulness meditation on staying present in difficult emotions. 

Find a comfortable position, either seated or lying down, and gently close your eyes. Take a deep breath in, and slowly exhale, letting go of any tension or distractions. Allow yourself to be fully present in this moment, embracing whatever emotions arise.

Begin by bringing your attention to your breath. 
Notice the sensation of the breath entering and leaving your body. Feel the rise and fall of your chest or the gentle expansion and contraction of your abdomen. Be fully present with each breath, letting it anchor you to the present moment.

Now, shift your awareness to any difficult emotions that you may be experiencing.
It could be tiredness, heartbreak, anger, anxiety, sadness, or fear. Whatever it may be, acknowledge its presence without judgment. Allow yourself to fully feel the weight and the intensity of this emotion.

As you continue to breathe, observe where in your body you feel the emotions.
Notice any physical sensations or tightness that may accompany these emotions. Resist the urge to push them away or cling to them. Simply observe and accept them for what they are.

Now, bring your attention to the thoughts that arise in connection to these emotions.
Notice any patterns or stories that your mind tells you about these feelings. Instead of getting caught up in these thoughts, practice observing them with curiosity and compassion, letting them pass through your awareness like clouds in the sky.

Remember, you are not defined by these difficult emotions.
You are the observer, the witness, and the compassionate presence that holds space for them. With each breath, gently remind yourself that you have the strength and resilience to face and navigate through these emotions.

Now, shift your focus back to the breath. Inhale deeply, drawing in a sense of calm and stability.
Exhale slowly, releasing any tension or resistance. Feel the breath as a lifeline that keeps you grounded in the present moment, no matter how difficult it may be.

As we come to the end of this meditation, take a moment to offer yourself gratitude for showing up and being present with your emotions. Embrace the wisdom and growth that comes from this practice. When you are ready, gently open your eyes and return to the space around you, carrying this presence with you throughout your day.

Thank you for practicing this mindfulness meditation. May you continue to cultivate presence and resilience in the face of difficult emotions.
May you ROCK thru.