Welcome to your go-to emotional regulation practice.
This track is here for you when you find yourself in a triggered or emotionally dysregulated state,
And also as a tool to use proactively to expand your zone of resiliency.
In this way,
This is a good practice to tap into 21 days in a row,
In order to create a new way of being for your nervous system,
Resulting in a calmer and more empowered experience of walking through life.
So to start,
I'll invite you to find a comfortable position wherever and however that feels good for you in this moment.
Gently close your eyes,
If that feels good for you,
And let your hands rest.
And taking a deep breath in through the nose as you're ready,
Feeling the belly expand like a balloon,
And slowly exhaling through the mouth,
Releasing any tension.
Let's take another breath in as the belly rises,
And exhaling slowly out through the mouth.
Taking another deep breath in,
Feeling the air fill your lungs.
And as you exhale,
Allow yourself to settle into this moment,
Fully present,
Bringing your awareness to your body,
Noticing how it feels in this moment,
Feeling your feet rooted into the ground,
Your legs supported,
And your spine lengthening upward.
Allowing your shoulders to drop away from your ears,
And allowing your jaw to soften.
Noticing any areas of tension and gently inviting them to relax.
You are here,
Grounded and supported.
Now let's focus on your breath,
A powerful tool for regulating emotions.
So I'll invite you to take a slow,
Steady breath in through your nose for a count of four.
One,
Two,
Three,
Four.
Pausing at the top for a brief moment,
And exhaling through your mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Let's repeat this.
Inhale for four.
One,
Two,
Three,
Four.
Pause.
Exhale for six.
One,
Two,
Three,
Four,
Five,
Six.
With each inhale,
Imagine breathing in calm and stability for four.
With each exhale,
Release any tension,
Stress,
Or emotional weight you may be carrying.
Continuing this pattern at your own pace,
Focusing on the calming effect of the breath.
And bringing your awareness to the emotions you're feeling in this moment.
There's no need to judge or resist them.
Simply observe.
What emotions are present?
Are they strong or subtle?
Are they shifting or staying still?
Imagine these emotions as waves in the ocean.
Some might be large and intense,
Others small and gentle.
Allow them to come and go,
Knowing that you don't need to hold on to them.
They are temporary,
Passing like waves in the sea.
Allowing them to come and go.
You are the observer of your emotions,
Not controlled by them.
As we come to the end of this practice,
Return to your breath.
Taking one final deep breath in.
And as you exhale,
Feel yourself grounded,
Centered,
And calm.
Whenever you feel emotions rising,
Remember that you can always return to this moment of stillness.
Using your breath as an anchor.
Fluttering your eyes open when you're ready.
Carrying this sense of balance and calm with you.
This short meditation can be a powerful tool for regulating emotions in moments of stress or overwhelm,
Or proactively.
May it be of benefit,
And may your day ahead be as calm and as bright as you.
