Hello and welcome.
Welcome to this mindfulness meditation.
Hopefully that can help you with difficult emotions.
Please find yourself comfortable in your chair or even laying down on the bed if you prefer.
Make sure you're warm or go get a blanket if you need to.
And when you're ready you can relax your shoulders,
Your jaw and your eyes and the space between your eyes.
And breathe deeply,
Maybe one big breath at your own pace.
I will ring the chime and you can keep breathing normally and try to listen to the chime from the very beginning all the way to the end when you can't hear it anymore.
And just keep being present and listen.
Just keep breathing normally.
During this meditation I'll ask you to remember a situation that triggered you and made you upset.
But on a scale of 1 to 10,
Choose something that's less than 5.
Maybe something that you don't feel too much but you can you have to feel it a little bit in your body just so that you can feel how uncomfortable this situation is.
Could be anything small,
Could be someone cutting you off when you're driving or seeing people on their phone in the street or someone not answering your emails or text messages.
Anything that triggers you.
But let's start first with a gentle scan of your body.
Just go from head to toes or toes to head.
Just notice if there's anywhere that's tense or uncomfortable and take a moment to make some adjustments if you need to to feel more comfortable.
Take your time and when you're ready find an anchor in your body.
The anchor can be your breath or the feeling of your feet on the floor or your back on the chair or on the bed.
Any anchor helping you to feel at ease.
So you can return to it at any moment if you feel too triggered during this meditation.
And now I will ask you to bring to mind the situation that triggers you,
That upsets you and that triggers a difficult emotion.
You can imagine this situation as much as you like or as little as you like just so that it's again less than five on a scale of one to ten.
And just notice what is the emotion surfacing.
Maybe it's more than one emotion.
Maybe it's anger but it's also sadness or just one is enough too.
And you can name the emotion or the emotions as oh this is anger or anger sadness.
Now that you have the emotion bring your awareness to your body.
What are those sensations associated to this or these emotions?
Where can you feel it?
What can you feel?
Maybe it has a color or shape.
If you were to describe these sensations what would you say?
And now bring awareness to your anchor of your choice and notice what happens to the emotion and the sensations.
Are they the same?
Are they changing?
Are they moving?
Just notice with curiosity.
Now go back to the situation and stay anchored to your anchor and see if it changes again.
Or is it moving?
Or is it the same when you're connected to the situation and the anchor at the same time?
How do you feel having both?
And now to experiment.
Imagine you're reacting a different way than the first time to this situation.
See if now that you know about about mindfulness see if you can imagine another reaction.
Maybe a response,
A chosen response.
And go back to your anchor and whenever you're ready let go of the situation and the emotions and the sensations.
Maybe take a breath,
A deep breath at your own pace.
And when you're ready bring your awareness back to your fingers and feet or stay wherever you are for as long as you like.
And when you're ready you can open your eyes at your own pace.
Wiggle your shoulders and start moving.
Head to the left to the right.
Maybe stretch.
Thank you for experimenting this mindfulness meditation.
I hope it helped you experience a difficult emotion in a new way.
Thank you for taking care of yourself.
