Preparing For A Difficult Conversation

Welcome to this meditation about preparing for a difficult conversation.

Begin by finding a comfortable position.

Close your eyes if that feels right for you.

Take a deep breath in counting to four.

Hold for four and exhale for four.

Repeat this two more times,

Letting each exhale release any tension you're holding on to.

Inhale courage,

Exhale fear.

Acknowledge that this conversation may be challenging.

You don't know what will happen and cannot control what the other person will do or say.

Radically accept these facts.

What you can control is how you respond before,

During and after.

Imagine that you're having this conversation right now and visualize an invisible protective bubble around you,

Providing safety as you express yourself.

Speak your truth.

Remind yourself that you can approach this conversation with courage and clarity.

You have the right to be heard and your perspective matters.

If emotions arise,

Know that it's okay to pause,

Breathe and gather your thoughts.

Remember,

You are in control of how you respond and you can take your time.

And if needed,

You can also say that you would prefer to continue the conversation at another time.

Temporarily walk away and self-soothe in a safe space.

Allow yourself to repeat to yourself,

Be you.

Belong.

Let this phrase ground you and give you the courage to be yourself,

Honor your needs and speak your truth.

Take one last deep breath in,

Holding onto the courage you've gathered and exhale slowly,

Knowing that you are prepared to navigate the conversation safely and mindfully.