Manage Tough Emotions

This Buddhism-inspired practice helps you find acceptance with any tough emotions you may be experiencing - struggle, difficulty, fear, worry, or anger. Tune into your breath and internally recite an affirmation to help you practice giving emotions space and making peace with how you feel.
This track contains ambient sounds in the background

Transcript

Come into a seated position and make your body comfortable.

It might help to sit up on a pillow,

Blanket,

Or cushion.

As you're ready,

Close your eyes.

Bring your attention inward to observe the thoughts and emotions that are there.

Breathe smoothly as you become aware of the emotional pain you're experiencing.

Try to be open to it and allow it to be there,

While recognizing and appreciating that it might not be comfortable.

Let yourself identify whatever it is you're working with.

It might be a struggle,

Difficulty,

Fear,

A worry,

Or anger.

Whatever it is,

Give it a word.

We'll use a mantra to connect the experience of your current struggle with how all humans experience struggle.

I'll use the word struggle as we recite the mantra,

But you can replace struggle with your word that describes what you're working with.

As you breathe in,

Say to yourself,

This is a moment of struggle.

As you breathe out,

Say to yourself,

Everyone experiences struggle.

Inhaling,

This is a moment of struggle.

Exhaling,

Everyone experiences struggle.

Exhaling like this,

This is a moment of struggle with the inhale.

Everyone experiences struggle with the exhale.

Staying with smooth,

Steady breaths as you repeat these words to yourself,

Recognizing that however you are feeling,

You are not alone and your emotions are part of the experience of being a human.

Inhaling this is a moment of struggle.

Exhaling everyone experiences struggle.

Release the words and take a moment to experience your breath and your body.

When you feel ready,

Bring some gentle movements back to your body and mindfully transition back into your day.

Reviews

I listened to this with my teen. The simple, slow speech and lack of music or ambient sound was ideal for facilitating calm concentration in him. Thank you.

great way to practice 1 breath at a time

Very supportive and calming. Thank you.