Upset Reset

Quick way to change anger, frustration or hurt feelings into feeling more centered and capable to deal with whatever arises. When you only have a few minutes and no private place to retreat to, this short understanding guidance will likely make you feel a lot better.

Transcript

If you are upset,

Angry,

Frustrated,

Or hurt,

Taking these few minutes to find balance and ease will make all the difference in how things play out from here on in.

So find somewhere you can sit or lean against a wall and close your eyes.

Take a breath.

Feel free to sigh.

Now,

Even though your mind is where all the action is,

Try sensing into your body,

Starting with your feet.

Make a little movement.

Wiggle your toes to direct your attention there.

Sense into your hands.

Make a tight fist.

Now relax and release any tension there.

Sense into your chest,

Noticing how it expands and contracts with your breath.

Stay with the breath as it rises and falls.

With each breath,

Allow yourself to open to a sense of ease,

Letting the muscles relax,

Release,

Let go.

Relax.

Release.

Let go.

You might think of the breath as a cleansing breeze softening and releasing tangles of thought and emotion,

Not pushing the thoughts away,

Not making an enemy of them.

Just your awareness of the rising and falling of the breath lightens the load and softens the way you hold them.

This gentle breeze of breath caresses your whole being with infinite compassion.

This loving breath is ever-present and all for you.

Rising and falling.

Each breath brings more ease,

More understanding,

More freedom,

As fear and tension dissolve,

Leaving clarity,

Awareness,

And compassion.

Bring your awareness fully into this moment here and now.

This is your personal point of power.

You have the power to transform how you are in relationship to whatever is arising in your experience.

You don't have to blindly follow fearful thoughts into unskillful actions with painful consequences.

Being fully present,

Feeling supported by your own deep sense of aliveness and connection,

You are free to engage with whatever arises in your life with deeper understanding and compassion.

Always remember that everyone you meet is carrying a difficult burden and at times gets caught up in fear and does unskillful things that have nothing to do with you.

So keep breathing,

Keep sensing in,

Keep living with compassion for yourself and all beings.

Ay,

We are through.

We are beginning to let go.

There's no escape,

Un Ruthless Son.

Amen.

Reviews

I was spiraling. I’m not breathing slowly. Thank you

Thank you for this. ❤️ I find your voice very calming and I have been experiencing side effects from my steroid medication that makes me more emotionally dysregulated so I really needed this right now. Thanks again and I hope to make good use of your other recordings. Take care! :)

Such soothing and warm tones of your voice - made it 100x better

Amazing how good I felt after just five minutes. Thank you.

Short, sweet and to the point! Really helped me out with a stressful day with multiple sources of irritation and anger.

This helped me reset on a Friday afternoon where I don’t want to think about work anymore

Thank you so wonderful felt so much better after listening to you.

It was really about letting go of FEAR through mindfulness. I was hoping for something in anger! It was on the anger playlist. Hmmm.

Really a great reset when I was feeling anxious and unsettled.

Thank you 💙🙏💙

Wow! Thank you Thank you Thank you!!! This is just what I needed today. A short but powerful reminder of mine and others humanness! Your voice is so steady and soothing. I was all caught up and this helped bring me back. Thanks for bravely sharing this!

This is just what I needed. Unfortunately the upset and hurt is still there as the person who’s causing it is out of control and irrational. I want to feel compassion for them and I understand why they act as they do, but what they are saying and spreading to others is so damaging. I cannot engage with this person to stop them as my previous very amicable attempts were met with hostility. Sigh...

Very helpful thank you!

This is helpful! She encourages mindfulness and deep compassion. It’s rare to encounter an approach to anger that does not pathologize it and try to bypass it. Thumbs up!

Perfect! Thank you

That helped, I don’t feel so angry thank you💜🧘‍♀️

Just lovely 😊 🙏

This was a nice quick mediatation to help me re-center after feeling unsettled by an event. The guidance was soothing and reassuring.

Thank you. This is really helpful. Feeling more positive and in control.

Great reminder to not let our anger consume us, very effective for me! Thanks so much!