And we are going to do a meditation for emotional regulation.
So I'm going to ask you to sit straight with your feet touching the floor.
And your hands,
They might be on your lap,
Open or closed,
Doesn't matter for now.
And you can relax your jaw and close your eyes.
And I'm going to invite you to take a deep breath in through your nose.
And then hold it for a couple of seconds.
And breathe out slowly through pursed lips.
And at the end fold over so that you completely empty your lungs.
So you can breathe in.
Hold it.
And let that go.
Breathe in.
Hold it.
And just slowly let that go.
Breathe in.
Hold it.
And with a loud out sigh let it all go.
You can do a bigger one.
Breathe in.
Hold it.
Hold it.
And let that go.
Return to your natural breath.
And let's go into that body of yours.
And with curiosity ask yourself,
How am I feeling?
Don't go into why,
Just ask what emotions am I feeling?
And what might help is to state the emotion out loud.
And really place the hand where you feel it in your body.
For example,
Anxiety.
If there are a bunch of emotions you can also say a bunch of emotions.
But try to give it a number on a scale from 1 to 10.
And breathe in.
Hold it.
And let that go.
And with a loud out sigh let it all go.
And with curiosity ask yourself,
How am I feeling?
And what might help is to state the emotion out loud.
And really place the hand where you feel it in your body.
And follow that emotion in your body.
And if you lose focus,
Return to your breath.
And ask yourself,
What emotions am I feeling?
And this is difficult,
This can take practice.
And can you accept that emotion or do you want to push it away?
And can you feel any other physical symptoms?
You might also be hungry or exhausted.
And what story are you telling yourself about these emotions?
Okay.
That was the first phase.
And can you place your hands on your heart?
Or give yourself a cuddle,
What feels more comfortable.
And state out loud with me.
I am feeling my emotions.
I am practicing self-regulation.
I always try so hard.
I am doing the best I can.
There are no negative or positive feelings,
There are just feelings.
I am creating a safe place within me.
And you can let that go.
And take another deep breath in and let that go.
And I am going to ask you to set an intention.
How are you going to respond to these emotions right now?
You know,
Sometimes when we are angry we want to lash out at people.
But now you are aware of your feeling.
Or feelings.
Can you set an intention of how you would like to respond?
You know,
Maybe you want to tell people you are angry.
Or how would nature feel.
And for the final phase I am going to ask you to visualize and also think of something which you are grateful for today.
And maybe it brings a smile to your face.
Maybe it is nice to know that 80 other meditators are here with you.
And that I am grateful that you are here.
Can you think of a moment when you were proud of yourself?
Maybe now you took time for yourself.
And try to give yourself a hug when you think of this moment when you feel proud.
And my final question is,
How are you feeling right now?
And did your emotions change?
Sorry,
That was another question.
And take another final deep breath in.
And let this go for now.
You can move around,
Open your eyes.
And thank you so much.
