Welcome to this emotional resilience meditation.
My name is Lana Heintjes.
The music in this meditation is by Mark Reynolds.
This meditation is inspired by Marsha Lucas,
Neuropsychologist and psychotherapist.
When you are ready,
Begin in a comfortable seated position.
You can even lie down.
This meditation is designed to help your brain create emotional resilience.
This is done by labeling your emotions with words so that your brain can make sense of the experiences that you are having.
Start by noticing any physical sensations in your body.
Notice whatever you want to experience.
Notice whatever you happen to be feeling right this moment,
Whether it's comfortable or uncomfortable.
Just notice.
Notice where your thoughts are.
It's okay to let your mind wander.
Simply notice where your thoughts are.
Gently bring your awareness back to whatever physical sensation you were just focusing on.
You can also say lovingly to yourself,
Thinking,
Thinking.
Just being aware of the fact that your mind is wandering.
Again,
Notice the activity in your mind.
Label it as thinking and bring your awareness right back to whatever physical sensations you're experiencing right this moment.
Emotions may come up as well.
Sometimes as soon as you pay attention to your emotions,
They will subside.
Other times,
They need more attention.
Notice any physical sensations that relate to the emotion that you're having right now.
For example,
You may notice that your brow becomes furrowed or your jaw tightens when you have a certain emotion.
Just watch your experience.
Notice what's coming up for you.
As you pay attention to your emotions,
Start to label that emotion with a word.
For example,
Happiness or sadness.
Without trying to pretend that emotion is not there or hide it or stuff it away,
Notice that it's there,
Label it,
And then allow yourself to feel it.
Experience it.
Notice where you feel this emotion in your body right now.
Even if you're feeling nothing,
Just say to yourself,
I'm feeling nothing.
And let yourself experience that nothingness.
So on your own,
For a couple more minutes,
Continue to notice your physical sensations and emotions.
Label them.
Experience them.
Anytime your mind wanders,
Just bring your awareness right back to whatever emotion or physical sensation that you are having.
What are you feeling right this moment?
Notice it.
Label it.
And then experience it.
Allow yourself to feel it.
Notice where your thoughts are.
And then take three more breaths.
After your third breath,
Start to slowly roll your head in a big circle,
Loosening your neck.
And then switch directions.
When your head comes back to center,
Roll your shoulders up,
Back and down.
And then bring your awareness to your eyelids.
Slowly start to open your eyes.
Let your vision be soft and fuzzy.
Take a look at your surroundings.
And with a little bit more emotional resilience,
Slowly re-enter your day.
Namaste.
