Welcome,
My name is Jeongjin.
This meditation is designed for moments when you feel like you've upset someone.
This feeling can be a combination of guilt,
Shame,
Worry,
Anxiety,
And fear.
Perhaps you feel like you said or did the wrong thing,
Or you weren't thoughtful or mindful enough.
In some cases,
There may not even be a clear reason.
You just feel bad about the interaction and all you can think is,
Are they mad at me?
No matter the reason,
Let us sit with this feeling.
Without trying to label it or even make sense of it,
Simply feel it in the body.
Sitting comfortably with a straight spine,
Notice where you feel the emotion.
Perhaps it's in the chest,
The solar plexus,
The belly.
These lower vibrational energies tend to move slowly through the body,
So it may feel like a stagnant concentration of energy sitting in one area of the body.
Often these emotions sit in one area but affect other parts of the body too.
Notice where else you feel the energy.
Perhaps there's tension in the face,
Shoulders,
Or hips.
Perhaps you feel a heaviness,
Numbness,
Or tingling sensations in certain parts of the body.
Now observe how the breath is affected by this energy.
You may feel a slight tightness in the throat,
Chest,
Or belly.
There's no need to worry or judge this experience as bad or wrong.
It's simply the body's natural response to this mental and emotional threat.
The body feels that it must protect itself,
That it must brace itself for potential danger.
I invite you to intuitively place your hands on your body.
Feel the weight of your hands against the body.
If this feels comforting,
You could press your hands more firmly into the body or lightly grip the skin with your fingertips.
In moments like this,
Our own touch can help us feel more grounded,
Stable,
And secure.
Holding yourself,
I invite you to repeat these words out loud or in your mind.
I am safe.
I am safe.
I am held.
I am supported.
I am loved.
Now begin to breathe into the places where you feel the emotions in the body.
Let the inhale create space.
Let the exhale invite relaxation.
Using just our awareness and breath,
We can tend to our emotions and gently soothe the body.
Continue breathing here.
So many of us believe that we are responsible for other people's reactions.
But the truth is,
We can only take responsibility for our own thoughts and emotions.
So when you find yourself worrying about what others think and feel,
Pause and observe what's coming up for you.
Instead of overcompensating by trying to make others feel better,
Ask yourself,
How can I feel more at ease?
Transform the experience into an opportunity to be present with your own reactions.
Listen to your body and mind with compassion and take responsibility for how you are feeling.
Now begin to invite some intuitive movement into the body.
Let the emotions guide your body to move.
It can be subtle or exaggerated.
It doesn't matter what it looks like.
These intuitive movements support the emotions to move through you.
Perhaps you also feel called to sigh or make sounds.
For the next minute,
Allow the body to release the energy in whatever way it wants to.
Slowly coming into stillness now.
Observe how you feel compared to the beginning of this meditation.
Perhaps you feel like you need more time and care,
And that's okay.
Let this experience bring you back home to yourself.
Let it be an opportunity to give yourself more loving attention and to practice prioritizing yourself.
Thank you for joining me.
