Developing Emotional Intelligence - Meditation Practice

Use this quick meditation to boost your people skills. Picture a time you didn't get someone's feelings, then imagine a do-over using something calming to help both of you understand better.

End feeling cool and confident about dealing with any social interactions you may have ahead of you.

Transcript

Let's begin in a comfortable position.

Feel the texture supporting you,

The smoothness of a cushion or the firmness of a chair.

Take a few breaths,

Noticing the cool air entering your nostrils and the warmth as it leaves.

Bring to mind a recent interaction where you wish for more emotional intelligence.

Maybe you misread feelings or reacted impulsively.

Without judgement,

Visualise this scene before you.

Notice smells,

Sounds,

Textures.

Step into this memory,

Embodying your past self.

Feel the sensations,

Maybe a bite,

Maybe a knot in your stomach or heat in your face.

Now choose a personal symbol that represents calm understanding for you.

Perhaps it's cool water,

A wise elder or gentle moonlight.

Breathe this symbol into your heart centre,

Feeling it soothe and expand with each breath.

As you exhale,

Let it soften any areas of tension.

Imagine this calming presence enveloping both you and the other person in the scene.

Tune into their emotions,

Not just words but underlying feelings.

Are they anxious,

Hurt or misunderstood?

Inhale your calming symbol,

Exhale and send them understanding.

I hear you,

I see you.

If doubts arise,

Can I really understand them?

Visualise your symbol growing stronger,

Dissolving those doubts.

Remember a time you did navigate emotions skilfully,

You have this capacity.

Next,

Replay the scene.

How would you respond differently with your calming presence?

Mirroring their concerns,

Speaking your own truth gently.

Experience the shift in energy,

The opening of understanding.

Finally,

Commit to one empowering action today,

That embodies this emotional intelligence.

Maybe pausing before reacting or checking in with someone's feelings.

Visualise yourself doing this,

Take a grounding breath.

Affirm,

I am attuned and compassionate in my interactions.

When ready,

Open your eyes.

Your calm,

Empathetic presence is always accessible,

Transforming every interaction with its wisdom.

Empathetic presence is always accessible,

Transforming every interaction with its wisdom.