Riding The Waves - Managing Strong Emotions

This is a calming guided meditation to help you manage your strong emotions such as fear, anger, frustration, desire, stress, sadness, guilt and loneliness.

Whatever you're feeling, this practice aims to support you in finding balance and ease.

Together, we'll take three steps: first, understanding your emotions; second, acknowledging them without judgment; and third, fully accepting your emotions. By doing so, you’ll learn to be present with your feelings rather than overwhelmed by them.

"When you watch a storm, it doesn't last forever, it eventually stops, so do your emotions.” – Leonie Lam

Transcript

My name is Leonie Lam and I am a career coach,

Corporate trainer and speaker.

My intention for this meditation is to help you manage your strong feelings.

I personally wish you peace,

Calm and happiness.

Please close your eyes as it will help you connect deeply with your feelings.

I will be with you in this moment,

By your side and journey with you in simply being fully present with how you are feeling.

So please open your heart and mind and just be in this moment together.

These strong feelings are signs that we need to look deeply into how we are feeling and learn more about ourselves.

Try not to judge yourself or your feelings while we are together.

This meditation will begin with some breathing exercises and then we will explore the three stages in managing your strong feelings.

I will invite a sound of the bell to begin.

Sitting down or lying down,

Place one hand on your tummy and one hand on your heart.

Be relaxed and as comfortable as you can.

Notice how your body is feeling.

Feel all the body sensations and relax your body a little bit more.

We will begin with five rounds of breathing exercises.

Silently repeat these words as you are breathing in and out.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

I invite you to place both hands on your heart and connect with your heart for a moment.

Feel free to move your hands to a more comfortable place during the practice.

Take a moment to feel what you are feeling.

Is it sadness?

Loneliness?

Frustration?

Anger?

Guilt?

Shame?

Or simply a combination of strong feelings?

Repeat silently or aloud the following.

I understand I feel these strong feelings.

I understand these feelings are only temporary.

I understand that it is okay to feel this way.

I acknowledge I feel these strong feelings.

I acknowledge these feelings are only temporary.

I acknowledge that it is okay to feel this way.

I fully accept that I feel these strong feelings.

I accept these feelings are only temporary.

I accept that it is okay to feel this way.

You have completed the three stages in managing your strong feelings.

I have understood how I am feeling.

I have acknowledged how I am feeling.

I have fully accepted how I am feeling.

I now choose to let these strong feelings go.

It is okay to feel these strong feelings.

It is okay to let these strong feelings go.

Take a deep breath and let it go.

Breathing in,

I know I am breathing in.

Breathing out,

I know I am breathing out.

Slowly bring your attention back into your body.

Noticing all your body sensations.

Noticing the physical space around you.

Thank yourself for making time for this practice.

And silently say,

I am grateful.

I am grateful.

I am grateful.

Thank you for having the courage to practice with me.

I personally wish you peace,

Calm and happiness.

May you be at peace.

May you be happy.

Reviews

Thank you for this meditation Thanh. It’s just what I needed!

Leonie’s meditation was very soothing, healing and helpful for me tonight. She has such a kind loving voice and her intention to help others is very authentic.
The three stages of dealing with strong feelings was helpful in taking care of my emotions. The stages were effective, easy to grasp and shifted the strong emotions quickly. The short mediation would be easy to use during the day at work and at any time. Thank you Leonie 🙏🌷