Workday Meditation – Wishing You Hadn't Said Something

When you wish you could take back something you said at work, instead of stewing on it, use this quick track to make peace with yourself and move on.

Background music used under Creative Commons CC BY-SA 3.0; “Heart Of The Ocean” by Purrple Cat.

Transcript

Ugh,

I just left a meeting and I wish I could take back something I said.

I was reacting instead of responding and didn't intend to come off the way I did.

In the grand scheme of things,

It's not a big deal at all,

But right now it's on my mind.

It's the kind of thing that I could easily replay in my head for the rest of the day or evening.

If you're feeling that way too,

Before moving on to the next work task,

Take a moment to clear your headspace and interrupt the loop of negative mental chatter before it really takes hold.

Close your eyes.

Take a deep breath.

Big inhale and exhale.

Hello there,

Pattern.

I see you.

I acknowledge that I feel uncomfortable about my behavior and how I know I could have done better.

It's a normal thing.

It's a normal thing.

It's a normal feeling.

But since I've already learned from this experience,

I choose not to beat myself up over it any longer.

Inhale some self-forgiveness and self-compassion.

Exhale to release the emotional charge.

Inhale forgiveness and compassion.

Exhale,

Release the emotional charge.

Inhale.

Exhale.

Exhale.

Inhale.

Exhale.

Later today,

If the chatter starts up again,

You can remember to take a deep breath and kindly but directly tell the chatter,

I notice you,

I acknowledge you,

And I release you.

For now,

Though,

Take three more rounds of breath.

The first is going to be to release this experience.

The second is going to thank yourself for taking the time to refocus.

And the third is to prepare for your next task.

Here we go.

Inhale.

Exhale to release.

Inhale.

Exhale to thank yourself.

Inhale.

Exhale.

Exhale to move on.