Namaste and welcome to the meditation for emotional resilience.
Take a moment to find a comfortable seated position,
Keeping your back straight,
Hands on your knees and palms facing up.
Whenever you are ready,
Please close your eyes,
Allow your breath to flow naturally.
This is your time to soften,
To recharge and to reconnect with your inner strength.
Take a deep breath in and slowly exhale completely.
Feel the weight of your body being held by the chair or the ground as you sitting at your comfortable position,
Nothing to control,
Nothing to perform,
Just being present.
Let the world pause for a moment and let yourself simply be here,
Be now,
Continue to be aware of your breath.
Notice how each inhalation and exhalation flows naturally,
With each inhalation notice yourself expanding and with each exhalation notice yourself becoming relaxed.
With every breath in,
You are creating space within yourself and with every breath out,
You are releasing the tension within the body.
Your breath is a reminder that everything rises and everything settles,
Just like emotions.
Let this gentle rhythm of your breath be your anchor,
Let us observe our emotions without fear,
For that allow yourself to become aware of how are you feeling right now,
Not trying to change anything and not trying to fix anything,
Just noticing,
Noticing how are you feeling at this moment,
If there is heaviness,
Let it be,
If there is restlessness,
Let it be,
If there is calm,
Allow it to stay.
Emotional resilience begins with acknowledgement,
Acknowledge to feel,
Acknowledge to be human,
You don't have to fight your emotions,
You just simply observe them,
Like clouds passing across the sky.
You can place your right hand on the center of your chest,
On your heart center,
Imagine a warm,
Steady light glowing in the center of your chest,
This light represents your strength,
The part of you that has survived every challenge,
The part of you that knows how to rise again and again,
See this light becoming brighter,
Steadier,
Warmer.
With every breath in,
It grows stronger,
With every breath out,
It spreads through your whole body,
Let this positive light remind you you are not fragile,
You are adaptable,
You have an inner core that does not break.
Now imagine that the light gently dissolves any emotional heaviness,
Fear,
Stress,
Overthinking or tension.
Not pushing these away,
Just allowing them to melt,
Allowing them to loosen their grip,
Allowing them to dissolve completely.
With every inhalation,
Receive clarity,
With every exhalation,
Release the emotional weight that you carry.
Witness your inner space becoming lighter,
Clearer and more open.
Repeat mentally after me,
I am capable,
Am resilient,
I can handle what comes my way,
My emotions are valid and they do not control me,
But do not break.
Let these words spread to every cell of your body,
Like seeds planted deep within.
Bring a gentle smile to your face,
Even if just internally,
Now bring your attention to notice the natural flow of your breath.
You will notice the breath is calm,
Relaxed and smooth and you feel the same within you,
Calm,
Relaxed and smooth.
Carry this inner strength with you and remember,
Resilience is not about never failing,
It is about remembering that you always rise.
With this understanding,
Whenever you feel ready,
Please slowly open your eyes.
Om Shanti
