Self Soothing For Difficult Emotions

When a difficult emotion emerges during the day, this practice is here as a fast and simple tool to soothe yourself. By soothing, we allow the emotion to be felt and released in a compassionate space. We can then return to our day with more calm, clarity and balance.

This 3-minute meditation can be done in any position, but best to have both feet in contact with the ground in order to centre yourself more fully.

Transcript

Take a deep inhale and sigh release.

Begin to slow your breathing down,

Bringing your body into stillness.

Close your eyes if it is safe to do so and bring one hand to your heart.

Breathe deeply into the space where hand meets heart.

Feel as you inhale a sense of expansion around this space.

As you exhale,

Open your mouth and as slowly as possible,

Let out a gentle sigh.

Like letting air out of a tire.

Continuing to inhale,

Breathing into heart.

Noticing whatever emotion is here and as you exhale,

Open the mouth and let it out.

A little slower on each exhale.

Continuing this breathing and feeling a sense of kindness and nurturing on each inhale.

A gentleness where hand meets heart.

This soft and gentle intimacy with whatever emotion you are experiencing in this moment.

Knowing that as each breath comes in and out,

So does each emotion in its own time.

On your final exhale,

Close your mouth and with that same sighing quality,

Breathe out through your nostrils.

Bring your awareness into the room around you.

Noticing any sounds within the room and outside it.

Gently begin to open your eyes.

Ready to return back to your day.

Reviews

Perfectly short and grounding

Quick reset - just what I needed

Loved how brief and calming it was. No need to always dive into the story behind the difficult feeling