Hello and welcome.
In today's meditation we will be focusing on centering ourselves before entering a difficult conversation.
As most of us have experienced before,
There are some conversations that,
Though necessary for open expression,
Can be very difficult and sometimes extremely difficult to have.
Much of the time it can feel like a vulnerable space to be,
When we're entering a conversation,
Where we'll be expressing ourselves openly or are being asked to hear someone else's expression of self.
We can go into these conversations very anxious because we don't know how the other person will behave or respond and that's one of those uncontrollable factors that can make these conversations so scary.
However,
There are things that we can do and things that we do have control over and going into a difficult conversation standing a bit more in our power can often reduce our anxiety.
It may not totally eliminate it and that's okay,
But it can definitely reduce it.
So let's begin.
First,
I invite you to find a comfortable position,
Either sitting or lying down,
And if you feel comfortable,
I invite you to gently close your eyes or find a spot in front of you to gaze upon.
And now take a few moments here to check in with your breath without needing to change it at all.
Just notice if you're breathing more shallow than usual or maybe heavier.
Perhaps your breathing feels as it usually does.
Then scan your body,
Starting at your head,
And notice if there are any unusual sensations coming up.
And notice if even at the thought of having this difficult conversation,
Your heart beats a bit faster.
Notice if your muscles tense up or if you feel any heaviness anywhere.
Perhaps your palms may feel a bit sweaty.
And there's no judgment here.
Our bodies often give us a good amount of information regarding how much stress we have at any given moment.
I invite you to bring your attention to whatever you're sitting or lying on and just feel the sensation it creates for you.
Feel any of the textures,
Temperature.
See if you can tap into how this surface is supporting you and connecting you to our beautiful earth.
And now I'd like you to shift your attention to the air around you.
Imagine this air has a calming effect.
Each breath in that you take,
It brings just a bit more calmness into your body.
And perhaps we can imagine the air having a calming scent that you enjoy.
And imagine with each breath in,
You can focus this calming air into any area of your body that is tense or otherwise in discomfort at the moment.
Imagine with every exhale,
Release a bit more anxiety or tension or heaviness that immediately gets transmitted into more calming air.
And now I'd like you to imagine a line that starts at the top of your head in the center and goes all the way down to your belly button.
Imagine this line is an inch or too thick and is in the shape of a rod.
Imagine this is your center point.
This center point is as strong as steel but yet translucent.
Imagine this center point carries the vibration of your soul,
Unconditionally loving,
Supportive of you always,
Literally no matter what.
It carries love and only love for you and truly rejoices and expands when the part of you in your physical form is sharing that same vibration of love.
Your soul wants its physical part,
You,
To have a healthy and happy life while on earth.
And it supports you through the sometimes challenging moments in order to achieve more and more of that happiness each day.
A difficult conversation is an example of this and your soul is there to guide you through it.
And if at any point during the conversation you feel overwhelmed,
Imagine bringing your focus back to this center point,
Back to this collection of energy of your soul.
Imagine this strong force being with you at all times as it's there for you as something to grasp when you need support.
It never leaves you and it's there whether you're thinking about it or not.
With every breath,
Imagine you feel the love and power of this center point a little bit more with each inhale and imagine your connection with your center point as strengthening with every exhale of nervous energy out.
Stay here for a few moments,
Taking in nice steady inhales and cleansing and clarifying exhales.
And when you're ready,
We're going to shift our attention back to our physical bodies.
Start to begin to wiggle your fingers and your toes.
Perhaps take some gentle movement of your head and neck if it feels right.
Let's take three collective breaths here together to close our practice.
And exhale,
Inhale in,
Close,
And exhale.
Inhale in,
Close,
And exhale.
And if you haven't already,
Gently blink your eyes back open and take the time you can to continue to feel this strong connection with your center point now.
Let's bring that feeling into your conversation and into your day.
Be well.
