Hello,
My name is Yvette and I'm a meditation teacher here on the Insight Timer.
And today you can join me by sitting on a yoga mat.
Or you can be seated in a chair,
Whatever is comfortable for you.
And if you're anything like me and you struggle with emotional regulation,
I have some tips for you.
So please join me by being seated in a comfortable position.
And sit with a straight spine.
And if you want,
You can close your eyes.
And we're going to breathe in for four seconds.
And then hold it.
And we're going to make our out-breath longer for 6 seconds.
So you can join me by breathing in.
Hold it and breathe out through the mouth.
Breathe in through the nose.
Hold it.
And breathe out through the mouth.
Final one,
Deep breath in through the nose.
Hold it.
And breathe out through the mouth.
We're going to return to our natural breath.
And notice if you are breathing from your chest or through your stomach.
You don't need to change anything,
Just notice.
And then we're going to dive into our body and say hello body Welcome home.
Now,
If any thoughts pop up,
Just return to your breath.
Deep breath in through the nose and out through the mouth.
And I want you to notice any physical changes.
Experiences.
For example,
Are you feeling cold or warm?
Are you feeling energized or tired?
Are there any?
Stressful points in your body which require attention?
We're not going to overanalyze it,
We're just going to note it and then breathe through it.
Now I'm going to ask you a couple of questions.
And you can answer them by yes or no.
Are you feeling happy?
Are you feeling sad?
Are you feeling angry?
And are you feeling anxious?
And what sometimes helps is whenever I'm feeling for example anxious I say out loud I feel anxious And that's okay,
And I help myself.
So you can join me by saying,
I feel.
But that's okay.
We're not going into the why and how,
We're just labeling our emotions.
And the next step in accepting our emotion by staying with it.
Is to give it a number on a scale from 1 to 10.
For example.
.
.
I'm feeling anxious.
And it's a 7.
I'm feeling happy and it's a six.
And if you want to practice to stay even longer with your emotion,
What you can do is trace it with a hand where you feel it in your body.
Breathe through it.
For example,
I usually feel anxiety around my stomach.
Remember,
It takes 90 seconds for a motion to process,
Maybe less.
Now,
Can you list three things you're grateful for today?
I can start.
I'm grateful that you are here today.
I am grateful I get to practice meditation.
And I am grateful for my new office.
If you had any emotions higher on a scale than 7,
You might think of the next best thing you can do to help you regulate those emotions.
For example.
.
.
With a lot of anger it might be useful to hit a pillow or call a friend.
Maybe you would like to write some more or do a longer meditation?
But these were some.
Very quick tips I like to share with you in order to be present with our emotions,
To label them.
To stay with them.
And then to think of the next best thing we can do with gratitude.
I hope you like this practice and maybe see you next time.
