Welcome to the emotional care meditation.
A four-part process to tune into what you really need through an emotionally intelligent,
Somatic,
Transformational,
And trauma-informed framework.
So I invite you,
As we get started,
To find a comfortable seat.
Really resting in just the awareness of your breath.
Find a little more comfort,
A few degrees more comfort in your seat.
Tall spine,
Slightly tucked chin.
Tucking our chin just a little bit actually helps activate the parasympathetic nervous system.
I invite you to just focus on your breath with your nostrils.
Recognize your breath in.
Recognize your breath out.
Keep breathing as I ring the bell to presence yourself.
I invite you on your next inhale,
Silently say to yourself,
I,
Hold at the top,
Am,
Exhale,
Here.
Pause at the bottom.
Inhale,
I,
Am,
Exhale,
Here.
Pause at the bottom.
One more time.
Inhale,
I,
Gentle hold at the top,
Am,
Exhale,
Here.
And just return to a restful breath through your nose.
If you're familiar with Jnana Mudra,
I invite you to take that.
Put your hands on your knees or your lap,
Palms facing up.
Bring the pad of your index finger to meet the pad of your thumb,
Keeping your middle ring and pinky fingers extended out straight but touching.
The thumb in Mudra is the element of fire and this Mudra represents the universal cosmic self,
Big S self.
Index finger,
Air element is our individual self,
Our ego self.
So the ego bends to meet universal self in this Mudra.
And the other three fingers are,
The middle is space,
Represents the quality of sattva,
Of truth,
Purity,
Goodness.
The ring finger is rajas,
Quality,
Passion,
Earth element.
And the pinky finger,
Water element and quality of dullness or inertia.
So all three of these qualities together as you transcend.
So with this Jnana Mudra,
Sitting here,
Resting in your breath,
I'll now guide you through the emotional care process.
C is consciousness.
So I invite you now to have consciousness around whatever situation you're in.
Around whatever situation is emotionally present.
What trigger or moment is bringing something uncomfortable to your presence?
Really anchoring in a specific context.
What is the context?
What is the moment,
The trigger?
Bring consciousness to that awareness.
Now that we have that,
Remember that,
That's our anchor,
That's your anchor in this process,
This context.
A,
Allow the feelings.
What physical sensations are arising in this context?
Name those physical sensations.
And now move to what are the emotions that are present?
Is there fear,
Sadness,
Anger,
Discouragement,
Joy,
Hope?
What emotions are present in this context?
Now that you have the context,
You have physical sensations,
And you have emotions,
You have awareness of these,
Allow them to be here.
Feel them,
Embody them.
I'll mind the time.
Breathe into it.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
They're here to help you.
A little bit more.
You may already notice they're beginning to dissipate or leave.
Let them be there.
The belief is that they're communicating to you.
We want to receive that.
Next,
Inhale big belly breath in.
Audible exhale out.
Good job on allowing your feelings.
Next in care is R,
Relate to the need.
Relate to the story,
The judgments that are coming up around this context.
So remind yourself about the context you anchored in.
You have awareness of the physical sensations and emotions that are present from that context.
And silently name,
What are you believing about yourself in this moment?
In this context?
I am believing about myself that blank.
Now that you have belief about yourself,
If there's another individual that's involved in this context that you anchored into,
What are you believing about them?
I am believing about the other that blank.
It's okay to let the judgments good be spoken.
Now that you have beliefs about yourself,
Beliefs about the other,
Are there any beliefs about the situation as a whole from this context that has brought up these emotions?
I'm believing about the situation that blank.
Deep belly breath in.
Deep belly breath in.
Big exhale out.
It's okay to name these judgments in order to tame them,
But don't claim them,
We let them go.
Now to relate to the core need.
Return to your anchor,
What your context was.
Remember the physical sensations,
The emotions,
The beliefs that are present about yourself,
About another,
About the situation.
What are these sensations,
Emotions and beliefs communicating that you need?
What's the need?
And if you have multiple needs that are coming up,
That's okay,
That's normal.
Collect a handful of the top needs and then ask yourself,
Which one is the most important?
Which need will provide the most empowerment to you in this moment?
And now that you have your need,
You can begin to reflect on the need.
And you can begin to reflect on the need.
And now that you have your need,
We move to E,
Express care.
You get to be the main care provider for yourself in this need.
What is a statement,
An affirmation?
Statement,
An affirmation that you would love to hear around this need?
Is it that you deserve something?
Is that you are good enough,
Strong enough,
Capable?
Is it that it's hard and you can do it?
What is your verbal statement to yourself in this need?
And now what is a physical action that you can take to embody this care for this need?
Is it a hug?
Is it laying down?
Is it standing with your hands on your hips in a power pose?
Is it clenching your fists in motivation that you can do this?
Again,
Come back to like we started,
Let's go back to the beginning.
Again,
Come back to like we started,
Listening to your body.
How does your body want to embody this affirmation you made for yourself?
Now repeat that over and over again.
Repeat your affirmation and repeat your physical action.
All right,
I'll mind the time.
Keep going.
You can play with it.
You can be consistent.
Ingrain this affirmation into your body,
Into your core,
Into your cells,
Into your psyche.
Keep going.
Almost there.
Keep repeating your affirmation.
Keep embodying your physical action.
Three more times.
Really feel these affirmations in your core through your physical action.
Deep belly breath in.
Deep exhale out.
Thank yourself for taking the time to care for yourself,
To take care of yourself,
For taking the time to care for yourself.
Thank yourself for tuning into the core need,
For allowing your feelings to be there,
And for giving the pause to the consciousness,
To the awareness,
To you.
You can close by now asking yourself,
What is the next inspired action from this place of care?
Maybe you'll want to stay in this state and journal.
Maybe you'll want to physically take care of yourself.
Maybe you'll want to ask for support from a loved one.
Maybe you'll want to ask for support from a loved one.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
You're the main care provider for yourself.
And you deserve care from others as well.
Congratulations on caring for yourself in this moment.
Return to this meditation and this practice,
This emotional care practice,
As often as you need.
Engrain this practice into your bone marrow,
Into your psyche.
Take a conscious pause.
Understand the context.
Allow your feelings.
Relate to your need.
And express care for your need.
Thank you for doing your work.
The divine light in me sees and honors the divine light in you.
Namaste.
