Regulating Emotional Reactions

Life is an emotional rollercoaster ride. One moment, we’re up, feeling happy, and next, we find ourselves down and feeling exhausted. Our emotional reactions have something to do with this rollercoaster ride. Whenever we react, we lose energy, we lose momentum, and we lose our happiness. In this guided meditation, you’ll practice the Rise 2 Realize 3 by 3 breath technique to regulate your emotional reactions to achieve emotional mastery so that you can rise above real-life trigger events.

Transcript

Welcome to Regulating Emotional Reactions Guided Meditation.

I'm Arda Azdemir.

Life seems like an emotional rollercoaster ride,

Doesn't it?

One moment we are up,

Feeling happy,

And next we find ourselves down and feeling exhausted.

Our emotional reactions have something to do with this rollercoaster ride.

Whenever we react,

We lose energy,

We lose momentum,

We lose our happiness.

So today you'll practice a technique called Rise to Realize 3x3 Breath.

This technique will help you regulate your emotional reactions right when you're triggered,

So that you can ground yourself,

You can center yourself to turn your reactions into conscious responses.

Now find a comfortable place to sit down.

Place your feet flat on the floor.

Rest your hands on your lap,

Palms facing down.

Take a deep breath in,

And when you're exhaling,

Close your eyes.

Take another deep breath in,

And when you're exhaling,

Release the physical tension out of your body into the earth through the bottoms of your feet.

Now simply relax your body,

Beginning with your feet.

Relax your feet,

Relax your ankles,

Relax your knees,

Relax your legs.

Now relax your upper body,

Your belly,

Your stomach,

Your chest.

Relax your arms,

Your elbows,

Your wrists,

Your hands and fingers.

Now simply relax your shoulders and neck.

Relax your head,

Relax your face,

And relax your eyes.

In order to practice emotional regulation,

You want to deeply connect with your emotions first.

Otherwise,

It will be very difficult to regulate and release these emotions.

Therefore,

Eyes closed,

Completely relaxed,

Visualize a moment where you showed an emotional reaction recently.

Do you remember a situation?

Do you remember a situation where you reacted to someone or something?

Now simply go back,

Go back to that incident and become an outside observer of yourself and of that situation.

Do you see yourself react?

Take your time.

Become that observer of that trigger event and yourself in it.

Whatever comes to your mind and whatever that is,

Just remember a few details about it.

What was happening?

Who was involved?

What was the argument?

Tune into that situation.

You are there now.

Tune into that situation.

You are there now.

And you are observing yourself,

Emotionally reacting.

So what is that emotion?

What is that emotion arising within you?

Are you anxious?

Are you frustrated?

Are you angry?

Maybe you are resentful or sad or maybe jealous.

Simply connect with that emotion,

Whatever that is.

Connect with that emotion that you are feeling right in this moment,

Related to that situation.

As if you are there,

But you are here.

You are observing yourself react and you are connecting with that emotion that you are feeling.

Now,

Call that emotion.

Call that emotion out.

Simply say,

I am angry.

I am anxious.

I am worried.

I am frustrated.

Whatever that is,

Whatever that is you are feeling,

Simply say it out loud.

Bring it to your consciousness.

Bring it to your awareness.

Acknowledge it and say it.

I am angry.

I am anxious.

Whenever you feel an emotion,

Maybe you've noticed this before.

Maybe.

Whenever you feel an emotion,

There is a corresponding charge,

An emotional charge,

That appears in your body.

That's the physical sensation connected to that emotion,

To that emotional charge.

Yes,

Every emotion shows up as a physical sensation in your body.

Now,

As you connect deeply with your emotions and you are acknowledging them,

You are bringing them to your awareness,

Can you find that corresponding charge,

That physical sensation related to that emotion in your body?

Where are you feeling that anger,

That anxiety,

That frustration or whatever that emotion is in your body?

Try to locate it,

But take your time.

Your attention is inward,

Your attention is on the body,

Scanning the body to find the physical sensation,

That physical sensation related to this emotion that you are feeling.

Take your time.

Sometimes,

The physical sensation shows up as tension,

As contraction,

As heaviness or tightness in the body.

Do you feel it?

Do you feel that physical sensation that is right now in your body?

Bring it to your awareness.

Where is it?

And as you connect with it,

Rate its intensity.

1 to 10.

10 being very intense.

How intense is this physical sensation?

Simply connect with it.

There is no right or wrong answer to this.

Give it a number.

Whatever you are feeling right now.

10 being very intense and 1 being very light,

Almost non-existent.

How is your physical sensation?

How is that physical sensation you are feeling?

What's the intensity?

Awesome.

While you are focusing on it,

Can you tell if this physical sensation has a color?

Acknowledge it.

Is it red,

Yellow,

Green?

Does it have a color?

How about its size?

Can you tell how big it is?

Maybe it's a golf ball or maybe tennis ball or grapefruit.

What's its size?

Simply notice the intensity and the size of this emotional charge,

This physical sensation in your body.

The time has come.

You are about to release this charge through the Rice to Realize 3x3 Breath technique.

In order to regulate your physical sensation,

You want to discharge this physical sensation that you are feeling right now.

So let's practice this technique together.

Bring your focus back to the body where you feel that tightness,

That heaviness,

That contraction,

Whatever that physical sensation is.

Focus on it.

Focus on it.

And now take a deep breath in,

Right into the center of that physical sensation,

And hold your breath for three seconds.

Focus on that charge while you are holding your breath.

Now exhale.

Exhale it fully,

Fully out of your body,

Through the bottoms of your feet.

You are exhaling that charge out of your body,

Through the bottoms of your feet,

Into the earth.

Let go of that tightness,

Heaviness,

Contraction,

Whatever it is,

Out of your body.

Focus on the bottoms of your feet.

Breathe normally.

Get ready for the next breath cycle,

Breath work.

Connect with that physical sensation in your body again.

Remember its intensity,

Remember its color,

Remember its size.

Connect with it deeply.

And take a deep breath in,

Deep,

Big,

Big,

Big breath into that emotional charge,

Emotional,

Physical sensation,

And hold it for three seconds.

And now exhale,

Exhale with full force,

And push the tightness,

Heaviness out of your body,

Into the earth,

Through the bottoms of your feet.

Again,

Breathe normally.

Keep your focus on the bottoms of your feet.

Connect with the earth underneath your feet.

You are getting ready for the third breath cycle.

Okay,

Let's do this.

Once more,

Bring your attention to the body.

Bring your attention to that physical sensation,

Wherever you're holding that tightness,

That heaviness.

Just big,

Big inhale into it now.

Inhale the biggest breath of the day,

Right into that tightness,

Right into that heaviness,

And hold your breath for three seconds.

Three,

Two,

One,

It's time to let go.

Exhale that physical sensation into the earth,

Out of your feet,

Out of your body.

Simply release it.

Keep your focus.

Keep your focus on the bottoms of your feet,

And slowly allow your breath to come back to normal.

Eyes are still closed.

Feel the earth underneath your feet,

Simply ground yourself through the earth.

Slowly tune into your body.

How are you feeling?

One to ten.

What's the intensity of that emotional charge right now?

I hope it's much,

Much lower.

Take another breath in,

And without holding,

Exhale to come back to full consciousness.

Feeling more empowered against future trigger events.

And slowly open your eyes.

If you practice rice to realize three by three breath technique regularly,

The key word regularly,

You'll be able to turn your emotional reactions into conscious responses and achieve emotional mastery.

Of course,

It takes time and practice to bring this incredibly powerful technique to real life situations.

So please be patient.

Keep coming back to this guided meditation for your training.

And over time,

Maybe within two to three weeks,

You'll experience a natural shift in your emotional reactions.

Well,

Thank you so much for your time.

Well,

Thank you so much for practicing this powerful technique with me.

I'm Arda Azdemir,

Founder of Rice to Realize,

And author of The Art of Becoming Unstuck.

If you enjoyed this guided meditation,

Please,

Please share it with your family and friends as we all need to regulate our emotions and experience the happiness we all deserve.

Looking forward to sharing more techniques with you in the future.

And until then,

Stay well and grounded.

Thank you.

Reviews

A transformative meditation, bringing peace to body and mind Will return to this for more practise! Thanks so much 🙏🏽✨💚🕊️

Thank you so much for this practice of regulating our emotional state . Love your guidance and explanation. Very powerful and effective practice . ❤️🙏🕊️

A very good and useful meditation!
Easy to follow and very effective, I will use this in the future! Thank you for this!

I got a lot from this teaching and practice. I felt the obstacle in my chest and throat dissipating as I did the breathing work. It's easy to follow and to learn so can be repeated on the spot, so to speak, if I am triggered by someone or something. Highly recommended. 🙏🏻💞

Arda I truly enjoyed this and also your LIVE session this evening . It was very helpful ! You are a wonderful teacher ! Thank you 💚⭐️⭐️⭐️⭐️⭐️😀

That was absolutely incredible! Thanks.

Awesome and it looks very simple. I will try to do the exercise regularly!