Welcome to the emotional care meditation.
So I invite you as we get started to find a comfortable seat.
Really resting in just the awareness of your breath.
Tall spine,
Slightly tucked chin.
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'll now guide you through the emotional care process.
C is consciousness.
I invite you now to have consciousness around whatever situation is emotionally present.
Really anchoring in a specific 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.
Now move to what emotions are present in this context.
Allow them to be here.
Feel them.
Embody them.
I'll mind the time.
Breathe into it.
Move your body.
Let your body guide you for the next minute.
Keep breathing.
You are strong.
You can feel these things.
They are here to help you.
A little bit more.
Let them be there.
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.
What are you believing about yourself in this context?
I am believing about myself that blank.
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.
Are there any beliefs about the situation as a whole from this context?
I am believing about the situation that blank.
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 what are these sensations,
Emotions,
And beliefs communicating that you need?
What's the need?
Collect a handful of the top needs.
And then ask yourself,
Which need will provide the most empowerment to you in this moment?
And now that you have your need,
What is a statement,
An affirmation that you would love to hear around this need?
And now what is a physical action that you can take to embody this care for this need?
Again,
Come back to like we started,
Listening to your body.
How does your body want to embody this affirmation you made for yourself?
Repeat your affirmation and repeat your physical action.
I'll mind the time.
Ingrain this affirmation into your body,
Into your core,
Into your cells,
Into your psyche.
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.
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?
Congratulations on caring for yourself in this moment.
Return to this meditation and this practice,
This emotional care practice as often as you need.
Namaste.
