Reflecting After A Difficult Conversation

In this meditation, you'll be guided through calming breaths to release tension and reflect on a difficult conversation. You’ll visualise yourself in a peaceful space, allowing your emotions to settle as you process the conversation without judgment. You'll explore your thoughts and feelings, distinguishing facts from imagination. The phrase "Be you, belong" will help reconnect you with your sense of worth.

By the end, you'll feel ready to reflect, recover, and rest.

Transcript

Welcome to this meditation about reflecting after a difficult conversation.

Begin by finding a comfortable position.

Close your eyes if that feels right for you.

Take a deep breath in,

Counting to four,

Hold for four,

And exhale for four.

Repeat this two more times,

Letting each exhale release any tension you're holding on to.

Inhale peace and exhale tension.

Visualize yourself in a peaceful space.

Perhaps you're in a room that feels safe and familiar to you,

Or perhaps you're somewhere in nature.

Allow this image to help soothe and ground you.

Acknowledge the emotional weight you might be carrying after the conversation.

Give yourself permission to process your thoughts and feelings without any judgment.

You did it.

You had the conversation and you are here now.

Reflect on the conversation without rushing to judge or criticize the other person,

People or yourself.

Notice as thoughts and feelings come and go,

Are they fast and furious or slow and sharp?

Which ones are factual and which ones are your imagination feeling the likes?

Slowly notice them and allow them to come and go.

Now think about one way you can replenish your cup today.

What is something you can do to meet your own needs?

Or could you ask someone safe for help and support?

Remind yourself that it's necessary to take time to reflect,

Recover and rest.

Slowly repeat to yourself,

Be you,

Belong,

Be you,

Belong,

Be you,

Belong.

Let this phrase remind you of your inherent worth and help you reconnect with your sense of belonging.

Take one last deep breath in,

Holding onto the inner peace you've created and exhale slowly,

Feeling a sense of closure and readiness to reflect,

Recover and rest.