When You Feel Triggered Or Emotionally Hijacked

When you're flooded with emotion or activated by a trigger, it can feel impossible to find your footing. This guided meditation offers a grounding pause to help you slow down, reconnect with your body, and create space between the trigger and your response—supporting nervous system regulation and emotional clarity in recovery.

Transcript

Welcome to the still point,

A meditation for when you feel triggered or emotionally hijacked.

You're here because something in your world,

Maybe something big,

Maybe small,

Just sent your nervous system into overdrive.

You might feel overwhelmed,

Flooded,

Or disconnected from your sense of control.

Let's take a few minutes now to come back to yourself without needing to analyze or fix anything.

Just be here and breathe.

Begin by finding stillness in your body,

In whatever position feels safe and comfortable.

Let your hands fall into your lap,

Or place one on your heart and one on your belly if that feels grounding.

Now,

Close your eyes or lower your gaze and take a slow,

Deep breath in through your nose and exhale gently through your mouth.

Now,

Check in with yourself.

Physically,

What do you notice?

Is your heart racing?

Simply name it.

You're just gathering information.

Move on to your emotional state.

What's here right now?

Knick?

Knownness?

Maybe too many feelings at once,

Or none you can name.

Whatever's present,

It's okay.

No emotion is wrong.

No response is broken.

Are you buzzing?

Frozen?

Shaky?

Drained?

Now,

Begin to breathe into all of it,

Wherever you feel the most.

Just say to yourself,

It's okay that I feel this way.

My nervous system is responding the way it was wired to.

Let it carry the static.

But right now,

You are giving yourself the space to settle.

With each breath,

Your nervous system is finding its way back.

Your deepest yet,

Inhale fully.

However strong.

Did not get the last word.

Great.

Reviews

Great.

I stumbled across this meditation whilst looking for something else and although I have not recently been triggered, I knew I had to listen.
It was a lovely, grounding meditation that I will bookmark, as I know one day I’ll be triggered by something or someone and I will need to return here to pause and reset.