This guided meditation is a straightforward apply to assist us navigate the ups and downs of on a regular basis life challenges with a sort and open coronary heart.
Usually after we’re scuffling with difficult conditions or feelings, the issues that really feel essentially the most supportive aren’t advanced strategies, however simply easy, down-to-earth practices.
This week, trainer and management coach Carley Hauck introduces a apply for working with troublesome feelings that’s all about noticing the physique and visualizing the help, care, and knowledge to remain current to the right-now expertise. In a world that feels more and more advanced and unsure, Carley’s steerage is sort of a mild hand on the again, encouraging us to decelerate and discover calm amidst the chaos. She reveals us how one can face life’s challenges with a sort and open coronary heart, reminding us that it’s okay to really feel overwhelmed typically.
A Guided Meditation for Working With Troublesome Feelings
- For this meditation, permit your self to come back into a snug sitting place. Really feel your ft firmly planted on the ground. Discover your posture as you’re sitting. Enable your shoulders and your higher again to chill out.
- Start to note the rhythm of your breath as you breathe out and in. It might even be useful to put one hand in your decrease stomach. And as you breathe in, you are feeling the abdomen rise. And as you breathe out, you are feeling the abdomen fall.
- Begin to discover the slowing down of your coronary heart fee, of your blood strain, permitting you to completely be right here on this current second.
- Recall to mind a state of affairs that occurred just lately the place you felt unhappiness or disappointment. It doesn’t must be essentially the most troublesome expertise, however simply one thing reasonably troublesome so that you could apply. It might even be one thing that hasn’t occurred but, however that you’re feeling unhappy, dissatisfied, or anxious about.
- Flip your consideration to the bodily physique. As you’re reflecting on this case of unhappiness, what do you are feeling within the physique proper now? Is there tightness or stress behind the eyes? Is there a heaviness within the shoulders or your head? What are you conscious of proper now?
- With a compassionate curiosity, flip in direction of your expertise. Every little thing is welcome proper now.
- If you happen to discover it troublesome to be with what’s arising, that’s okay. Use the breath as a stabilizer, serving to you to completely be right here to no matter is arising and passing within the thoughts and the physique and the guts. It may also assist to call the emotions which are right here for you, like unhappiness, loss, or disappointment.
- If this feels comfy for you, permit your self to think about a sensible and loving determine who’s cradling you. They’ve enveloped you with sturdy and loving arms. They usually’re stroking your head and repeating, “It’s okay. I’m right here for you.” Let your self take that in. Obtain the help.
- If there’s the rest that it’s worthwhile to hear to essentially really feel supported proper now, permit that to come back into your consciousness. What phrases or gestures would really feel most comforting and useful?
- Discover what’s occurring in your bodily physique as you obtain this help. Is there heaviness? Is there peace? Acceptance?
- While you’re feeling prepared, you’ll be able to thank this loving determine for its help and presence. You might be centered, sturdy, resilient. And you might be prepared to satisfy the day.
- While you really feel prepared, permit your self to slowly transition again into your day—slowly open your eyes, really feel your ft on the ground, discover your environment. Thanks on your apply immediately.
By no means Miss a Meditation
Enter your electronic mail under to get new podcast episodes delivered straight to your inbox! You’ll additionally get insights from professional mindfulness lecturers and unique offers on Aware Store merchandise, occasions, and extra.