So when you're ready,
Make sure that you've found a quiet place and a comfortable seat for you to practice your meditation for these next few minutes.
We'll begin to center ourselves and quiet the mind by using a few rounds of box breathing.
So that's an inhale for a count of four,
A hold for four,
Exhale for four,
And hold for four.
So begin by exhaling all the air out of our lungs.
And then inhaling for a count of 4,
3,
2,
1.
Holding for 4,
3,
2,
1.
Exhaling 4,
3,
2,
1.
Holding 4,
3,
2,
1.
We'll do this again.
Inhale 4,
3 2 1 Hold 4 3 2 1 Exhale 4 3 2 1 Hold 4 3 2 1 for four and holding once again.
If you like visuals,
You can imagine that on the inhale for four,
You're drawing one side of the box.
The hold is the top of a box.
The exhale,
The other side of the box.
And the hold,
Once again,
The bottom of the box.
Just taking a few moments to practice this box breathing.
Allowing all of your awareness to fall on the inhale for 4,
Hold for 4,
Exhale for 4,
And hold for 4 once again.
We'll do two more full rounds of this box breathing.
After that final round,
You can release the count and just settle into your natural and effortless breath pattern.
And now visualize your heart center.
Connect with this emotional space within you.
And ask yourself,
What emotions am I experiencing right now?
Just make a mental list of the emotions that you're experiencing without judgment,
Without unpacking them.
Just make a list of any feelings or emotions that pop up when you ask yourself,
What am I feeling right now?
Now taking those emotions that you've identified and unpack them a little bit.
Seeing if there's actually something a little bit deeper there.
For example,
If you felt frustrated.
Maybe the underlying emotion.
Was disrespect or burnout or fatigue.
Take each of the emotions that you mentally listed and see if you can break them down into even simpler feelings.
Taking a few more moments to unpack those emotions that you identified.
And now ask yourself.
Why am I feeling this way?
What caused these emotions?
And once again doing all of this without judgement.
Letting what you're feeling be free from any judgment,
Any narrative.
Just let your feelings be your feelings.
And know that however you're feeling,
Whatever emotions you're experiencing,
They're perfectly okay.
Now taking a moment to maybe unpack this one more time.
And ask yourself.
What am I really feeling right now?
And see what comes up for you.
Taking a moment just to thank yourself for doing this work.
For taking these few minutes to unpack what you're feeling and identify your true emotions.
Begin to reawaken by taking a big,
Deep breath in through the nose.
Open mouth exhale sigh it out.
Blinking the eyes open.
And closing your meditation practice.
Thank you so much for joining me.
