Self-regulation during meditation.
If you become triggered through meditation and your irritability anxiety or similar arise it is okay to open your eyes.
So reorient yourself and take few steps before you continue meditating again.
Engage your body.
Have some water.
Sometimes just writing things down and all the insights that you may be having as you're aware that maybe difficult emotions are arising may help you to calm the mind down and also knowing that you can always go back to what you have written.
Soothing yourself by placing your hand on your chest or belly or just holding your hands one in the palm of the other.
Finding your own soothing position the position where you know that you can engage with a loving kindness awareness.
So this is the basic of bringing self-care into meditation.
It's actually supposed to be enjoyable.
Not forcing yourself.
It's okay to learn slow,
Taking a slower pace.
This is not a race.
So begin process of re-parenting yourself by speaking softly.
It's just how would a loving parent talk to a child if your parents didn't really provide that for you.
Maybe this is the reason why you don't know how to do it for yourself but how would you do it?
How would you do it for yourself if you had a chance to go back in time and meet yourself as a child and present yourself to that child as a parent.
What would be the words that that child is longing to hear?
Hey it's okay I'll take care of you.
It's okay to cry.
I'm here for you.
Speaking softly to yourself.
So touch difficult emotions gently as if they are the child that you're really relating to and connecting with.
See them,
Each and every one as a part of your own inner child experience.
So if it is too much remember disengage,
Open your eyes,
Go for a walk,
Fall asleep,
Change the practice.
It's okay you don't need to force yourself to go deep.
So learn how to connect with sensations of relaxation and ease.
Identify a part of your body where you can feel safe whenever you go into that part of the body or you may have an item that each time you look at that it can help you to connect with feeling energized.
Be aware of negativity bias.
Our minds are really trained to think in a negative way,
Trained from many different perspectives.
Some say that this is our natural state,
Perhaps it has been enhanced through education and just this whole way of bringing our learning to through failing and mistakes is the key way to learn.
So perhaps there is a different way how we can do that but let's suppose that we have this inclination towards observing reality in a negative way or relating to ourselves in a negative way.
So be mindful of that.
Perhaps this is not real,
Perhaps there is a way to change that kind of thinking.
So you may practice antidotes to negativity bias,
Practices like savoring,
Gratitude and self-appreciation.
You can find that section and see if that provides anything for you.
But before you just do savoring or gratitude and self-appreciation also let your negativity states know that you're aware of them so that you can also have capacity to meet with them once when you're in your resourceful state.
But we will talk a little bit more about that when we look into meditation on difficult emotions and yes,
Remember to check the self-coaching process and just to ask yourself,
Hey,
What are the needs behind these difficult emotions?
So without talking more and without getting you too confused with any other ways of practices or situations,
You know,
Just reminding yourself,
Hey,
Enjoy.
