Begin by finding a comfortable position,
Sitting or lying down,
Whatever feels right for you.
Close your eyes.
Take a deep,
Slow breath in and a long breath out.
Again,
A deep breath in and out.
As you settle into stillness,
Bring your attention to your breath.
Feel the cool air as it enters your nose,
The slight warmth as it leaves.
Let each breath be a signal to your body that it is safe to soften,
To relax,
And to be here now.
Now gently bring to mind the idea of your emotions,
Not as problems to fix,
But as waves of energy passing through you.
Some waves are large,
Some small,
Some pass easily,
Others linger,
But no wave is permanent,
No feeling is final.
As you breathe,
Imagine each inhale gathering a sense of spaciousness within you and each exhale releasing tension,
Judgment,
Or resistance.
If a particular emotion is present right now,
Maybe sadness,
Anger,
Anxiety,
Or joy,
Simply notice it,
Perhaps even name it silently like you would greet a familiar traveler.
No need to change it,
No need to push it away.
Imagine yourself sitting at the edge of a river,
Watching your emotions float by like leaves.
You are the observer,
You are steady and rooted to the earth.
The river flows,
But you remain.
If an emotion feels overwhelming,
Place a hand over your heart and remind yourself this too belongs,
This too will pass.
Offer yourself the same compassion you would offer a dear friend,
Kindness without needing to fix anything.
Stay with this practice for a few moments longer,
Breathing gently and allowing each emotion to rise and fall in its own time.
Trust that you have the strength to hold space for all of it.
When you feel ready,
Slowly bring your awareness back to your surroundings.
Wiggle your fingers and toes,
Open your eyes.
Carry with you the understanding that emotional regulation is not about controlling feelings,
But about meeting them with presence,
Patience,
And care.
You are resilient,
You are wise,
You are loved.
