This is a guided meditation for emotional regulation.
It's trauma sensitive,
Meaning it avoids sudden visualisation or deep body immersion that could be triggering.
The aim is to gently regulate emotions,
Ground in the present and cultivate a sense of safety.
Choose a comfortable,
Quiet space.
You can keep your eyes open or closed,
Whichever feels safest.
Take a slow breath in through your nose and exhale gently through your mouth.
Repeat this once or twice.
Now let your attention rest on something stable.
The feeling of your feet on the floor,
The chair supporting you or the temperature of the air on your skin.
Now say silently to yourself,
In this moment I am here,
I am safe enough.
If your body feels tense,
You don't need to change it.
Just notice what's there.
Let yourself arrive just as you are.
Now bring your awareness to your breathing.
You don't need to breathe deeply,
Just notice your natural rhythm.
As you inhale,
Feel the air entering your body.
And as you exhale,
Imagine letting go of a small amount of tension or heaviness.
If your mind drifts to a difficult thought or memory,
Gently say to yourself,
This is a memory,
Not this moment.
And then return to the breath.
Now notice what emotion is most present right now.
You might name it quietly,
Fear,
Anger,
Sadness,
Numbness,
Peace or confusion.
There's no wrong answer.
Just name it and take a slow breath.
And as you breathe,
Imagine holding that feeling like you would hold something fragile.
Not pushing it away,
Not clinging to it,
Just holding it with kindness.
And say to yourself,
It's okay to feel this.
Feelings are messages.
They can move through me.
Now bring your attention to something that makes you feel calm or steady.
Maybe the sound of your breath,
A colour you like,
Or the thought of a safe person or place.
If none come to mind,
That's okay,
Simply stay with the sensation of sitting here.
Take a moment to notice what is safe right now.
The stability beneath you.
The rhythm of your breath.
The fact that this moment is manageable.
And repeat quietly,
Right now I am safe,
I can handle this moment.
Take one more slow full breath in.
And exhale gently.
Feel your body supported by the ground again.
And when you're ready,
Gently move your fingers or toes,
Bringing yourself fully back to the present.
And you might end by saying to yourself,
I did something caring for myself today.
And take your time before moving on into your day.
