Welcome to this quick and effective 5 minute meditation where we're going to focus on transforming something difficult into meeting your own emotional needs.
Just follow along and do your best,
That's all you have to do.
Let's get started with some nice slow breaths,
Breathing in through the nose,
Breathing out through the nose or the mouth.
And as you breathe in,
Allow your chest,
Your ribs and your belly to become full.
And as you breathe out deeply,
Let the shoulders rest down,
Empty the chest,
Empty the lungs and let the belly become flat again.
Breathing deeply is the best thing you can do for yourself now so take this opportunity to lengthen your breath and slow it down as much as possible.
And now I'd like you to,
As you continue to breathe deeply,
Just tune into something that's a bit difficult for you right now.
Tune into that emotion or that challenge in your life that's showing up in your body right now.
Whether that's a little anxiety,
Stress,
Grief,
Depression,
Anger,
It doesn't matter.
Just tune into where it is in the body and just validate that this is difficult.
Validate that it's there and that this is difficult for you to feel.
And now I'd like you to imagine using your exhalation to breathe out this difficulty during your out breath.
As you breathe in,
Validate and acknowledge and as you breathe out,
Start to let go.
Breathing in your awareness but breathing out a desire to let go or reduce this difficult emotion,
Start to resolve this tension in the body.
You can breathe slowly or loudly,
It doesn't matter.
Just breathe out,
Letting go a little more with each exhalation.
And now I'd like you to think about what do I really need in this moment?
If I could have just one thing,
One quality,
What would that be?
And you don't have to fix the situation because maybe this situation can't be fixed or resolved today.
But think of something that would make you feel better.
Maybe you need a little patience or a little understanding or a little love.
It doesn't matter what it is but just tune in on what you really need right now.
Maybe it's a little understanding,
A little compassion,
A little kindness.
And once you've figured out or honed in on what you really need,
Just choose one thing.
And you're going to repeat gently to yourself,
May I be,
And use that word that describes your need at the end.
So maybe it's may I be understood.
May I be loved.
May I be compassionate with myself.
May I be patient with myself.
May I be loved.
Just repeating what you've chosen silently to yourself a few more times.
And when you feel ready,
We're going to close this meditation,
Just taking a few final deep breaths to continue to let go of anything that's difficult for you on the exhalation.
And continue to breathe in that quality or virtue that would really help you right now.
Gently come back to the room,
Opening your eyes,
Come back to the room and this moment and keep in mind what you need,
What would make you feel better.
Carry that through with you for the rest of the day.
Thank you for listening to this meditation.
