So when you're ready,
Take a moment to settle in and to get comfortable.
This meditation is for those moments when maybe something didn't sit right.
Maybe words were said,
Maybe emotions ran high.
Perhaps you're feeling unsettled or tense or you're really ruminating on the conversation in your mind.
But just know that you don't need to resolve anything right now.
You don't need to decide who was right or wrong.
This is just simply a pause,
A way to come back into your body and to steady yourself right now.
So,
Begin by taking a big deep breath in through the nose.
Pause for a moment and take a long breath out through slightly pursed lips,
Really taking your time on that exhale.
Do that one final time.
And now let your breath return to its natural rhythm.
There's nothing that you need to control.
Just focus on air effortlessly moving in and out of your body.
Be with that steady movement of breathing in and breathing out.
Now bring your awareness into your body.
Notice where you might still feel that disagreement or tension lingering.
Maybe it is a tightness in the chest,
Discomfort or a knot in your stomach.
Maybe it's heat in the face or tension in the jaw or shoulders.
There's no need to judge what you find,
But just notice where in your body you may be holding this.
And now notice the points of contact between your body and the surface beneath you.
Allow yourself to be supported here.
And then imagine yourself softening and releasing,
Grounding down into those points.
Almost like you're melting down into the points of contact between your body and the surface beneath you.
Let yourself be held and supported.
Allow yourself to be in your body.
And if you'd like,
You could take a hand and place it on your chest if that feels good.
And just notice the weight and the warmth of your hand.
That weight and warmth on your chest,
Signaling a sense of safety to your nervous system.
You are here.
You are okay.
And as you breathe,
Imagine you're creating a little bit of space between you and the disagreement.
Not pushing it away,
But just giving yourself some room.
Maybe you imagine you're creating a little bubble between you and what happened a little bit ago.
You don't need to replay the conversation.
You don't need to justify,
Fix,
Or explain anything.
But if thoughts come up,
Notice them.
Let them go,
And then return to the sensation of your breath or the warmth of your hand on your chest.
Give yourself some space.
Allow your body and your mind to begin to calm down,
To return to a sense of safety within.
Imagine yourself in your little bubble,
Taking a break,
Slowing down.
Your breath becomes slower,
More even.
Your body continuing to root down and ground down through those points of contact.
The thoughts in your mind beginning to slow down.
And just remember that you're allowed to pause before responding.
You don't need to resolve everything right now.
Your nervous system is allowed to settle.
And that in this moment,
You are safe in your body.
You can return to that conversation later from a calmer place if you'd like.
Or you can choose to be done with it.
You are in control of what you do.
And right now,
Just taking a break.
Being in that little bubble,
Focusing on your breath,
Noticing the weight and the warmth of the hand,
Of your hand,
On your chest.
Your body is softening.
Breath becomes slower,
More even.
The mind begins to quiet and slow down.
And if you'd like to stay here longer,
You can.
But this is where I will leave you with my guidance.
Thank you for sharing this practice with me.
