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This guided meditation is a straightforward follow to assist us navigate the ups and downs of on a regular basis life challenges with a sort and open coronary heart.
Usually once we’re combating difficult conditions or feelings, the issues that really feel essentially the most supportive aren’t complicated strategies, however simply easy, down-to-earth practices.
On this podcast episode, instructor and management coach Carley Hauck introduces a follow for working with difficult emotions that’s all about noticing the physique and visualizing the assist, care, and knowledge to remain current to the right-now expertise. In a world that feels more and more complicated and unsure, Carley’s steering is sort of a mild hand on the again, encouraging us to decelerate and discover calm amidst the chaos. She reveals us how one can face life’s challenges with a sort and open heart, reminding us that it’s okay to really feel overwhelmed generally.
A Guided Meditation for Working With Troublesome Feelings
- For this meditation, permit your self to return into a snug sitting place. Really feel your toes firmly planted on the ground. Discover your posture as you’re sitting. Enable your shoulders and your higher again to chill out.
- Start to note the rhythm of your breath as you breathe out and in. It could even be useful to position one hand in your decrease stomach. And as you breathe in, you are feeling the abdomen rise. And as you breathe out, you are feeling the abdomen fall.
- Begin to discover the slowing down of your coronary heart charge, of your blood strain, permitting you to totally be right here on this present moment.
- Recall to mind a scenario that occurred not too long ago the place you felt unhappiness or disappointment. It doesn’t have to be essentially the most troublesome expertise, however simply one thing reasonably troublesome to be able to follow. It could even be one thing that hasn’t occurred but, however that you’re feeling unhappy, dissatisfied, or anxious about.
- Flip your consideration to the bodily physique. As you’re reflecting on this example of unhappiness, what do you are feeling within the physique proper now? Is there tightness or stress behind the eyes? Is there a heaviness within the shoulders or your head? What are you conscious of proper now?
- With a compassionate curiosity, flip in the direction of your expertise. All the pieces is welcome proper now.
- In the event you discover it troublesome to be with what’s arising, that’s okay. Use the breath as a stabilizer, serving to you to totally be right here to no matter is arising and passing within the thoughts and the physique and the guts. It may also assist to call the emotions which might be right here for you, like unhappiness, loss, or disappointment.
- If this feels comfy for you, permit your self to think about a clever and loving determine who’s cradling you. They’ve enveloped you with sturdy and loving arms. And so they’re stroking your head and repeating, “It’s okay. I’m right here for you.” Let your self take that in. Obtain the assist.
- If there’s the rest that you could hear to essentially really feel supported proper now, permit that to return into your consciousness. What phrases or gestures would really feel most comforting and useful?
- Discover what’s taking place in your bodily physique as you obtain this assist. Is there heaviness? Is there peace? Acceptance?
- While you’re feeling prepared, you’ll be able to thank this loving determine for its assist and presence. You’re centered, sturdy, resilient. And you’re prepared to satisfy the day.
- While you really feel prepared, permit your self to slowly transition again into your day—slowly open your eyes, really feel your toes on the ground, discover your environment. Thanks in your follow at this time.
By no means Miss a Meditation
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