Welcome to this meditation that helps you set yourself up for success in difficult conversations.
Make yourself comfortable by placing your feet on the ground.
Placing your hands in your lap and if it feels okay you can close your eyes.
Become aware of the chair or the couch holding you up and realize that you don't need to do anything right now.
You can just be.
Allow your breath to slow inviting it to flow all the way down into your belly and while the belly expands on the inhale you focus your all your attention there and hold your breath for just a moment and then let your belly deflate on the exhale.
Again inhale and the belly moves out,
Hold and then exhale and the belly falls back.
Notice how you become calmer just by bringing your breathing into your belly.
Now let's see if you can lengthen your exhale.
Inhaling for four,
Hold the breath and exhale for six.
Inhale for four,
Holding and then exhaling for six.
Now gradually bring your awareness to the challenging situation you are in.
Think about how you feel about this situation.
Realize that the way that you see things is valid.
It is your perspective.
It is your truth.
It is your point of view and that is okay.
Realize also that you're doing the right thing by having this conversation.
Continue to breathe deeply into your belly,
Trying to keep the exhale slightly longer.
Now bring your awareness to the other person.
Know that even though you do not agree with each other right now,
The other person is completely entitled to their point of view.
Know that just like you,
They probably feel bad about this,
That they want a good outcome just like you and that they probably most likely value you as a person.
Know that even though you do not agree right now,
You and the other person can both be right,
Each from your own perspective.
Acknowledge that your perspective is not the only valid one and that you probably do not see the entire picture.
Realize that during the upcoming talk,
One of the best things you can do is to really,
Really listen.
Being curious and trying to understand where the other person is coming from.
Use curiosity about their point of view without assuming and without judging.
And finally,
Be fully aware that without disclosure,
There will be no success.
Without your open heart and your sincerity,
There will be no gain.
Realize that to reach the best outcome,
You'll have to let go of the need to be right,
The hope to win and instead embrace that you're looking for a way forward that works,
Together in connection.
Now,
Feel your body on the chair again.
Become aware of your breath and when you're ready,
Open your eyes.
