Bad Day Recovery

This guided meditation helps you reset and recommit after a bad day, a relapse into an old habit, or a small failure in your self-discipline. If you are feeling disappointment, shame, regret, frustration, self-doubt, or the temptation to quit, know that this is all expected and part of the process. You begin by centering in the body and moving through several rounds of breathing in, holding while tensing all your muscles, and releasing fully, letting relaxation settle in. From there you release the negative self-talk without believing its story, remembering that falling off does not mean you cannot make it, and that what matters is how many times you come back up and the meaning you choose to give the experience. You then reconnect with your core values, your vision, and your why, letting them re-energize you. Finally you visualize facing the same challenge again and overcoming it, feeling empowered and proud, ready to take the next small step back on track.

Transcript

So you've had a bad day, Or perhaps you have relapsed into bad habits, Or had a small failure in your self-discipline. In this moment, You might be experiencing disappointment, Shame, Regret or frustration. You might be experiencing self-doubt and the temptation to quit. All of this is expected and part of the process. This meditation will help you reset and recommit. Take a moment to close your eyes and center yourself in your body. Breathe out fully by making a forceful sound of AH. Now breathe in slowly and deeply. And hold it. While holding your breath, Contract all muscles of your entire body. And let go and exhale fully. Once again, Breathe in. . . Hold and contract all muscles. Then breathe out. And release. Breathe in a third time. All them contract. Exhale. And relax fully. Pay attention to the sensations of relaxation in your body. It's okay that you had a bad day. Or experienced a small failure. It shows that you're still trying. It shows that you're stretching yourself and pushing your limits. If you are never failing, It would be because you are playing too safe and staying in the limits of your comfort zone. Take a moment to release any negative self-talk or feelings that may be surrounding this experience. Simply let them be there. Watch them without engaging with them and without believing their story. It doesn't matter how many times you fall off from self-discipline. All that matters is how many times you come back up. All that matters is the story you tell yourself about what it means. Falling off from your goals, Habits or intentions is not a sign that you can't make it. It doesn't mean that you're not good enough. Or that you won't achieve your goals. It doesn't mean anything. But you have the power to give it any meaning you want. So ask yourself, How can I look upon this in a way that is empowering and motivating rather than discouraging? Every little failure is an opportunity to learn, Improve and grow. It is life testing you, Asking you, How much do you want this? Every challenge you face is a training for your willpower, For your determination. Respond to it by increasing your determination. Not by dimming it. It's now time to recommit. Take a moment to remember your core values and aspirations. Reconnect to the vision you have for yourself and for your life. Remember your why. Let it energize you. This is the reason behind your efforts. Take a moment to visualize yourself facing the same challenge again in the future. The difference is that this time you see yourself remembering to pause, Practicing awareness and rekindling your willpower. See yourself finding the resources within yourself to face that obstacle. See yourself successfully overcoming it. And staying true to your aspirations. Feel the sense of empowerment, Confidence and pride that comes up. Now, If there are strong negative emotions still in you in this moment, You can try the ROAR method meditation right after this one. Otherwise, Simply go and take the next baby step you need to get back on track with your goals.