Hello,
I am Rashid Zahidi,
Creator and author of the Emojim Journal,
A journal and workbook for emotional awareness and for balancing your wheel of life.
Here is a guided meditation focused on building resilience,
Acceptance and emotional grounding in the face of setbacks.
It emphasizes the aspects such as accepting challenges,
Connecting with purpose and practicing self-compassion.
Take a moment to find a comfortable position,
Either seated or lying down.
Close your eyes and take a deep breath in through your nose and gently exhale through your mouth.
Inhale again,
Slowly and deeply,
And release.
Let your breath settle into a natural rhythm.
As you continue to breathe,
Notice the rise and fall of your chest.
Feel the weight of your body.
Rest in this moment.
There is nowhere else you need to be,
Nothing else you need to do.
Just allow yourself to arrive here and be in the now.
Bring your attention to your body,
Softening any areas of tension.
Relax your forehead.
Release your jaw and relax your jaw.
Drop your shoulders.
Notice how your breath moves through your body.
When air flows,
Everything flows.
With each inhale drawing in calm and each exhale releasing any stress or heaviness.
Now gently bring to mind a recent challenge or setback that you've experienced.
Don't force anything,
Just allow whatever arises to come into your awareness naturally.
Take a moment to notice how this setback feels in your body.
Do you feel tightness in your chest?
Do you feel heaviness in your stomach?
Do you feel a sense of pressure in your head?
Whatever you notice,
Simply observe it without judgment.
Now repeat silently to yourself,
This is where I am right now.
This is what's happening.
Allow yourself to sit with the reality of the situation.
There is no need to push it away or change it.
Simply allow it to exist.
If thoughts or emotions arise,
Whether it's frustration,
Sadness,
Anger or any other,
Acknowledge them gently.
Imagine yourself saying,
It's okay to feel this way.
It's okay to feel sad.
It's okay to feel frustrated.
It's okay to feel angry.
Whatever the feeling is,
It's okay to feel this way.
It's okay to feel angry.
Whatever the feeling is,
It's okay to feel this way.
You are allowed to feel whatever comes up.
Now take a few deep breaths.
As you inhale,
Breathe in acceptance.
As you exhale,
Let go of resistance.
Inhale,
Acceptance.
Exhale,
A release.
Repeat this for a few more breaths.
Each time you breathe out,
Let go of the need to control or fix everything right now.
Trust that it's okay to simply be with your experience as it is,
Without forcing it to change.
Now let's turn your attention to something deeper.
Your sense of purpose.
Your why.
Ask yourself,
What keeps me going,
Even when things feel difficult?
What is truly important to me in life?
Allow yourself to reflect.
Allow yourself to reflect.
This could be a person you care deeply about,
A dream you're working toward,
Or even a value like kindness,
Family,
Love,
Or growth.
Whatever guides your actions.
As the answers come into focus,
Notice how this purpose feels in your body.
Does it bring a sense of warmth to your heart?
A sense of steadiness in your core?
Simply observe what arises as you reconnect with what matters most.
Now,
Silently repeat to yourself,
I am anchored by my purpose.
No matter what happens,
I can return to this inner strength.
Imagine your purpose as a light within you.
A steady flame that is sheltered inside you.
A steady flame that cannot be extinguished.
No matter how many waves crash around you,
This flame inside you,
Feel this flame glowing brightly,
Offering you warmth and guidance,
Regardless of external circumstances and even in difficult moments.
Breathe in that sense of purpose,
And breathe out anything that feels heavy or unnecessary right now.
Now,
Let's shift the focus to how you treat yourself during tough times.
Bring to mind a recent moment when you felt frustrated,
Overwhelmed,
Or disappointed in yourself.
Notice how you spoke to yourself in that moment.
Were the words kind or were they harsh?
Did you offer yourself compassion or did you criticize yourself?
Now,
Take a deep breath and imagine what it would feel like to offer yourself the same kindness you would offer a close friend.
Repeat silently to yourself,
I am doing my best and that is enough.
It's okay not to have all the answers right now.
Now,
Place a hand over your heart if that feels comfortable and say silently,
I am worthy of love and understanding,
Especially when life is hard.
Feel the warmth of your hand as if you are offering yourself a gentle embrace.
Allow that warmth to spread through your body.
With each breath in,
Feel kindness toward yourself growing,
And with each breath,
Release any harsh judgments or self-criticism.
We are human,
So setbacks are part of life,
Not a reflection of your worth.
Each time you fall,
You are learning,
You are growing and becoming stronger.
Now,
Slowly bring your attention back to your breath.
Notice the steady rhythm of your inhaling and exhaling.
Now,
Slowly bring your attention back to your breath.
Notice the steady rhythm of your inhaling and exhaling.
Take a moment to appreciate this time you've given yourself,
Time to reflect,
Time to connect,
And offer kindness to your mind and kindness to your body.
Whenever you are ready,
Slowly wiggle your fingers,
Wiggle your toes,
Bringing gentle movement back to your body.
Feel the surface beneath you,
Supporting you fully.
Now,
Take one more deep breath in,
And exhale with a sense of release.
When you are ready,
Gently open your eyes.
Return to the present moment,
Knowing that you carry with you the tools of acceptance,
The tools of purpose,
And the tools of self-compassion.
These are your anchors in the storms of life.
