Guided Meditation for Jealousy

Hi.

Let's slow things down for six minutes.

Breathe in gently...

And let it go.

You don't need to feel calm yet.

Or especially generous.

Whatever is here right now...

can stay for a while.

We'll just look at it together.

Maybe there's a knot in your stomach.

Maybe a little sourness.

That's allowed in here.

One more breath in...

And out...

So somebody had good news.

And it stung.

Maybe a coworker got the job you wanted.

Or a friend just bought a house.

You said congratulations.

You meant it, mostly.

And then you felt that sharp pang.

And right after the pang...

the guilt.

What kind of person feels this?

A normal one.

Almost everyone feels envy sometimes.

Even really kind people.

You can be for happy someone...

and sad for yourself.

In the very same moment.

Both feelings one fit in body.

Neither one cancels the other.

Picture the person now.

Just their face.

Their news.

Let the sting come up.

Let it be there.

And don't scold yourself for it.

Where do you feel it?

A pinch in your throat?

Heat in your cheeks?

Breathe into that spot.

In...

And out...

Envy is uncomfortable.

But it's also useful.

It's pointing at something.

So let's read what it's pointing at.

Ask yourself quietly...

what exactly do they have...

that I want?

Be specific.

It's usually not the whole life.

It's one piece of it.

Maybe it isn't the house.

Maybe it's the feeling of being settled.

nails Of putting in your own walls.

Maybe it isn't the promotion.

Maybe it's being taken seriously.

Being asked what you think.

Let the real want come up.

Take your time.

When you find it...

it might surprise you.

It might be smaller than you thought.

Or bigger.

That's okay too.

Now turn it into a wish.

For your own life.

In your own words.

I'd like a place that feels like mine.

Or...

I'd like my work to be noticed.

Say yours quietly to yourself.

Notice how different that feels.

The envy was about The them.

wish is about you.

And their good It news?

might be proof it's possible.

Somebody like you got there.

They might even know the way.

Their win didn't use yours There's up.

no line you lost your place in.

Now let the other person fade out.

Keep only the wish.

Hold it Like gently.

something small you found outside.

It's yours now.

Nobody else has to approve it.

Breathe in...

And out...

Listen to the birds for Each a bit.

one has its own call.

None of them sound alike.

And none of them stop because singing...

another one got Alright.

louder.

Back to your Saturday.

Let your face relax.

Let your hands open.

A slow breath in...

And out.

Here's your next step.

It might feel a little brave.

This week, message the person you envied.

Congratulate them again.

And ask them one real question.

How did you find the house?

How did you prep for that interview?

Most people love being asked.

And you'll learn something you can use.

It's okay if the sting is still there.

You can send it anyway.

The sting usually shrinks once you do.

Envy wants you to stay away.

Curiosity walks right up to them.

Go send that message.