Guided Meditation for Emotional Regulation

Hi.

It's the first day of November.

The time changed overnight.

Maybe that meant a longer sleep.

Or maybe your body feels a little off.

Either way...

it's a good day to start fresh.

Let's take six minutes for that.

Take a slow breath in...

And let it out.

Feel your body settle.

Your back against the chair.

Your hands getting heavier.

Listen to the waves for a moment.

They come in.

And they go back out.

Every single time.

Lately your feelings have been loud.

Maybe louder than usual.

You snap at someone you love.

About the dishwasher.

About nothing.

And an hour later...

you're tearing up at a commercial.

It can feel like the feelings...

are driving the car.

And you're in the back seat.

Think of a recent moment like that.

When a feeling got ahead of you.

Let it come back, just a little.

Not the whole thing.

Just enough to remember it.

Where did it show up in your body?

Heat in your face?

A tight throat?

Maybe your fists clenched.

Or your stomach flipped.

That's okay.

Feelings aren't the problem.

Everyone has big ones sometimes.

And there may be good reasons.

Shorter days.

A lot on your plate this fall.

Swinging hard doesn't mean you're broken.

It usually means you're stretched thin.

The trouble is the speed.

They and hit, we react.

Before we've even caught our breath.

So let's practice slowing that gap.

Here's how it works.

When a feeling rises...

you give it one word.

Just one.

Angry.

Hurt.

Scared.

Embarrassed.

Naming it...

gives you a little distance from it.

You're the one noticing the feeling.

Let's try it now.

Bring back that recent moment.

Feel the feeling start to rise.

Notice where it lives.

Now name it.

One word.

Quietly to yourself.

Good.

Now picture that feeling as a wave.

Out on the water.

Watch it build.

Getting taller.

Coming toward the shore.

Breathe in slowly...

as the wave rises.

And breathe out...

as it reaches the top.

Now watch it break.

And spread out on the sand.

Breathe in again...

And out...

as it slides back into the ocean.

Notice the feeling in your body now.

Is it a little smaller?

Maybe just a little.

That's how feelings usually move.

They rise, and then they fall.

If you don't act on them right away...

most will crest and ease.

You just have to ride it out.

You didn't have to push it away.

You didn't have to obey it either.

You just watched it pass.

Now rest in the calm after the wave.

The water is flat for a moment.

Everything is quieter.

Breathe in...

And out...

This quiet is always there.

Right after the wave.

You just have to wait for it.

Alright.

Let the water settle behind you.

Stretch your arms up.

Let them float back down.

A slow breath in...

And out.

Here's your next step.

For this first week of November.

The next time a big feeling hits...

pause before you say anything.

Name it in one word.

Then take three slow breaths.

Then respond.

Just once this week counts.

Pause.

Name it.

Breathe.

If you miss it and snap anyway...

that's okay.

Try it on the next wave.

That's a good way to start Enjoy a month.

your Sunday.