Self-Regulation Meditation

In this 6-minute guided Self-Regulation Meditation, we breathe & ground together, to help you come back to your baseline and regulate your emotions. You are fully capable of re-connecting with yourself, being where your feet are, and calming your nervous system in just a few minutes. "You can't process from an unregulated state. Regulate first, then process what needs to be processed."

Transcript

Welcome. Let's start by getting into a comfortable position, Sitting or laying wherever you are in this moment. If you're feeling a little bit uneasy at the moment, It's okay. These next few minutes are all yours and yours alone and I promise you, You'll feel a little lighter and more clear after this. All you have to do is focus on my voice as I guide you through this self-regulation meditation to help you come back to your baseline, Back into the present moment, Back to the knowing that you are safe, Secure and absolutely capable of managing any situation. In the busy world we live in, It is completely normal to get overwhelmed sometimes, Especially if you are someone that reflects things and needs time to process everything that's happening on the outside. But the thing is, You can't process effectively from an unregulated state. So when we feel stressed by it all or simply overwhelmed, It is important to come back to ourselves first and regulate our emotions, Come back to a rational state, The present moment and then go from there. Sometimes all it takes are a few deep breaths and some friendly reminders. So let's do that together right now. If you can, Gently close your eyes or keep them open if you feel more comfortable, It's completely up to you. And let's just feel into our body. Feel the points at which your body is pressing into the floor or chair. Feel the environment around you rising up to support your physical body right here, Right now. And let's take three long, Deep breaths in through the nose. Four seconds. Gently hold our breath for five seconds. And then exhale slow and controlled through the mouth for six. Ready? Let's do it together. Inhale deeply through your nose for two, Three, Four, Four. Hold your breath gently for two, Three, Four, Five. And exhale through your mouth for two, Three, Four, Five, Six. Good job. Inhale deeply for four, Imagining the air as it flows into and fills your lungs, Making your chest and belly expand. Hold here for two, Three, Four, Five. And as you exhale, Slowly visualizing the air and all the tension you're letting go of. Four, Five, Six. Last one. Deep inhale. Two, Three, Four. Hold gently for two, Three, Four, Five. And letting it all go with a big sigh. Three, Four, Five, Six. Beautiful. Feeling a little bit more calm and relaxed? I want to now invite you to consciously remember a situation in your past where you felt overwhelmed and then got out of that feeling at some point. Maybe you look back at that moment now thinking it all wasn't actually that dramatic, Or maybe it was something where you were then able to collect yourself, Regulate your emotions and manage the situation like the superstar you are. Yeah. You see, You've managed every single situation so far because you are so damn capable and you are so much stronger and smarter than you sometimes give yourself credit for. If you crave more calming, Go back to your roots, To your routine. Routine always gives us a feeling of control and calm. Maybe you want to sit and journal about your feelings, Get them all out on paper. Maybe you want to take a nap and reset your system. Maybe you want to go out and buy yourself a treat or fresh flowers to boost your mood. Or maybe you want to just record a voice message to yourself, Speak it all off your chest. Maybe take a few more deep breaths or put on a funny movie or put on some high vibe music to dance to. Whatever you need right now, Give yourself that and you will start to feel lighter again, A little more clear and peaceful. Life is a constant up and down like the ocean, But you are absolutely capable of navigating those waves just like you always have. Just make sure your cup is full first, You're taking care of yourself, Mind, Body and soul and you've got this.