Mindfulness Meditation For Emotional Regulation

This mindfulness based meditation is to help regulate and process your negative emotions in a healthier way by utilizing the breath. This meditation is going to help you learn how to manage and mitigate an onslaught of negative feelings effectively and gracefully without impulsively reacting to them in a fit of rage or falling into a spiral of sadness or anxiety. This meditation consists of nourishing breaths and my voice taking you on a journey with a little guided visualization.

Transcript

This is a mindfulness meditation for emotional regulation.

Let us begin and I invite you to get into a comfortable position and relax and gently and slowly close down the eyes.

Let us take a few deep breaths.

We are going to take deep inhalations through the nose and long exhalations through the mouth.

With every inhale,

Allow yourself to feel the sensation of the air entering through your nose and imagine life force energy circulating throughout your body and nourishing your every cell,

Every organ,

And your entire being.

Feel the rise of the belly as you fill up your human vessel with nourishing breaths.

With every exhale,

Feel the sensation of your belly dropping as you release all the strong and negative emotions that you have been harbouring within your mind and this beautiful human vessel of yours.

Allow yourself to sink deeper and deeper into relaxation.

Whether you are sitting upright or lying down,

Feel the sensation of your body grounding against the surface underneath you that firmly supports you.

Now do these deep breaths at your own pace.

I ask that you release negative emotions that do not serve you,

Especially when they are like poison festering inside of you and detrimental to your wellbeing.

I ask that you release negative emotions that do not serve you,

Especially when they are like poison festering inside of you and detrimental to your wellbeing.

May you soften,

May you surrender.

You may now return your breath to its natural rhythm without controlling and regulating it.

I ask that you let go of all your concerns and simply focus on your breath and bring your awareness into the here and now.

It is just you and your breath.

There is nothing else you need to be worrying about.

Allow yourself to surrender to the present moment.

I invite you to take this moment to connect with your mind,

Body and spirit.

And throughout this meditation,

If you notice your mind wandering,

Allow yourself to bring your attention and awareness back to the breath and to use your breath as an anchor to pull you back in the present moment.

By focusing on your breath,

It enables you to return to a calm,

Centered place in your mind where you can once again ground yourself in the here and now.

With practice,

You will learn to calm your emotions and focus your mind regardless of what is going on around you.

And when you train the monkey mind by bringing your focus back to your breath,

Again and again,

You are actually doing the brain version of bicep curls.

And thus,

You are strengthening your pathways that make it easier to come back to the present and not get caught up in your emotions and letting your emotions control you by impulsively reacting to them with anger,

Frustration,

Spiteful words or throwing a tantrum or feeling jealousy,

Sadness and anxiety.

In the words of the late Buddhist monk Thich Nhat Hanh,

You are more than your emotions.

Simply remind yourself that you are not your emotions,

That they are simply energy in motion.

They are transitory,

In other words,

They are impermanent.

When faced with a difficult moment,

Managing strong or negative emotions is not about suppressing them.

Rather,

Observe your emotions but remain detached from them.

Imagine that these negative emotions are like clouds.

They come and they go.

They are impermanent and ever so fleeting.

And allow yourself to feel what you feel because it is healthy to do so.

However,

It is possible to acknowledge and honor your emotions without acting out unskillfully and in a fit of rage like flying off the handle when you get angry or falling into a spiral of sadness or anxiety when you receive bad news.

Learn to create a buffer between yourself and whatever is occurring by turning your focus to the breath.

When you turn your attention and awareness to the anchor of your breath,

It will allow you to better understand the inner workings of your own emotions and help you learn how to manage and mitigate an onslaught of negative feelings effectively and gracefully.

Just breathe and relax.

Now,

Let us do a little visualization.

I will paint a scene and take you on a journey.

Imagine yourself standing in front of a body of water.

A bay more specifically.

This bay is surrounded by tree-clad mountains and blue sea.

This bay appears pristine,

Mesmerizing and serene.

It is a peaceful and beautiful starry night with a full moon in the sky.

You are sitting in the middle of the bay in a round corgis boat.

The moon is glowing above and emanating its light upon you as your right arm drapes over the boat.

You can see the reflection of the moon on the surface of the water and you proceed to gently run your fingers through the water,

Feeling the warmth of the water against your skin.

You then close your eyes to take in and relish this idyllic moment and time stood still for you.

You could feel the gentle cool breeze caressing your cheeks and the faint smell of orange blossom coming from the tree-clad mountains.

It smells citrusy,

A little floral,

Green and slightly bitter and it is mixed with the stale,

Sulfury smell of the salty sea.

Behind you are beautiful white sky lanterns floating on the surface of the water.

Historically,

Sky lanterns originated from China over 2,

000 years ago and traditionally consist of a thin paper shell containing a candle.

The hot air inside the lantern generating from the flame of the burning candle causes the lantern to float into the air and rise towards the sky.

I now invite you to pick up one sky lantern that calls out to you and imagine the negative emotions you feel being attached to this lantern.

I now ask that you light up the candle inside this lantern.

I want you to set an intention to free yourself from these negative emotions.

Release and let it fly away into the stillness of the night.

Just breathe and relax.

Allow yourself to bring your awareness back to the space and your attention back to the breath and relax.

I now invite you to place one hand over your heart and repeat these self-compassion mantras after me or say them silently in your head.

May I hold my pain with tenderness.

May I be gentle and understanding with myself.

Let me offer compassion to myself.

I am worthy of receiving self-compassion.

You can now move your hand away from your heart and let it rest comfortably at your side.

Just breathe and relax.

Let us now proceed with affirmations.

I believe affirmations are a life-changing tool.

They have the power to change the way you think,

Feel,

Act and leading to a happier outcome.

You may repeat these affirmations after me or say them silently in your head or you could just simply listen,

That is fine as well.

I believe that everything in the universe is in perfect order.

My actions and thoughts are fueled by love and kindness.

I reject and let go of feelings,

Of anger.

I acknowledge my anger but refuse to act upon it.

I transform angry feelings into self-control and acceptance.

I choose not to react harshly and angrily.

I recognize what triggers my negative feelings and create a peaceful environment.

I avoid stressful situations and welcome sources of joy.

My mind is a calm space,

Free of anger and toxicity.

I am becoming the best version of myself and treating others with kindness.

I am capable of de-escalating any situation with patience and restraint.

I radiate positive energy that expels negative thoughts and behaviors.

What I am going through is temporary and does not disturb my peace.

Whenever I feel angry,

I pull myself back into a place of light and serenity.

I refuse to let anger and disappointment take control of my life.

I am capable of transforming angry feelings into a learning experience.

Trolling my anger makes me feel good and strong.

I wake up every day feeling peaceful and happy.

Only I can decide how I will react.

And anger is never my choice.

I refuse to waste time feeling let down,

Sad and angry.

I remain collected under intense pressure.

It inspires excitement,

Not anger.

I understand that everyone loses their temper from time to time.

Whenever anger bubbles up,

I focus on the silver lining.

I am a peace-loving person who remains unaffected by anger.

I am becoming more easygoing and happier and releasing pent up frustration.

I look forward to making meaningful relationships free of regret,

Frustration and disappointment.

I am learning how to react from a place of love,

Kindness and compassion.

I banish anger and reassert control over my happiness.

I welcome people and experiences that bring me joy,

Love and tranquility.

I always try my best to make others feel good about themselves.

I do not allow discomfort and tension to unsettle me.

My calming aura attracts kind and gentle people.

I turn my anger and stress into creative solutions when faced with problems.

Despite the trouble,

My body remains relaxed and my mind stays clear and focused.

I remain calm and collected under all circumstances and let anger melt away.

I am working on managing my emotions better.

I am not afraid to confront my anger and respond to others more gently.

I refuse to let arguments fester and eat away at my inner peace.

I express my emotions thoughtfully and respectfully.

I am not burdened by anger and unexpected circumstances.

Revealed things cannot make me lose my cool.

Stress is unavoidable but it is up to me to respond to it.

I refuse to let anger turn me into a resentful person.

I will take the steps necessary to create a life of order and gentility.

My soul is bursting with positive emotions.

Forgiveness comes naturally to me.

There is a fine line between annoyance and anger and I am careful not to cross it.

I will not undermine my growth by self-destructive behaviour.

I cleanse my heart from emotions that do not serve me.

Releasing anger will improve my quality of life and make my friends and family happy.

Rooting on anger hurts my mental and physical health.

I am devoted to protecting my peace and maintaining my happiness.

I banish fear and stress and embrace the joys and miracles of daily life.

And so it is.

Reviews

Thank you so much. Emotions are energy in movement and impermanence. Thank you

Oh that was just wonderful. Listened twice. Saved to a playlist to listen again