Back-to-center meditation.
So you completely lost it.
Now,
Whatever it was that set you off,
Let me reassure you.
First things first,
This is a normal way for your intelligent nervous system to respond to conflict and stress.
You're human after all,
And while we all strive to do our best,
Sometimes we get too overloaded with stimulation that the only resource you might have at that crucial moment is to lose it.
It's okay to lose your temper.
What's crucial,
However,
Is what we do next.
Do we repair well,
Or does the anger stay in our body,
Making us feel toxic,
With no room to breathe?
Do we use the situation as a learning lesson,
Getting curious about what triggers us and how we can make use of this feedback?
Or do we get ashamed and judgmental with ourselves for not being able to handle things differently?
Perhaps we place all the blame outside ourselves and feel harsh and critical about others around us.
Whichever way anger shows up for us,
For these next few moments we'll work through and with this strong emotion to get ourselves back to center.
If you're at work,
Perhaps you can find an empty room to be in,
Or put your headphones on at your space.
If you're at home and are feeling overwhelmed by the demands of taking care of a small child or two,
It's okay if you need to close the door and breathe deeply for about 10 breaths.
Wherever you find yourself and feel the need to regain your cool,
I invite you to take a few deep breaths with me now.
Ready?
Inhale through your mouth and exhale through your mouth.
And again.
Inhale and exhale.
And one more time.
Inhaling and exhaling.
Continue to breathe in a way that feels comfortable and natural for you.
Invite your shoulders to release down.
Feel the muscles in your face soften.
Allow a sense of spaciousness and effortless expansion to seep throughout your body.
You can visualize a warm ray of light beaming in through an open window,
Making contact with your face and spreading down your neck,
Shoulders,
Arms,
Hands,
Torso,
Hips,
Legs,
And feet.
Imagine yourself bathed in a warm glow of golden light,
Gently transforming stress chemicals into kindness,
Forgiveness,
Peace,
Resilience,
And gratitude.
Feel kindness towards yourself and whatever it was you went through.
Forgiveness towards how you reacted.
It's truly okay.
You did the best that you could in that given moment.
If you feel wronged in this situation,
Perhaps you might plant the seed of forgiveness towards the other person.
Or,
At least,
Plant the seed of being open to forgiveness at a later stage.
With your continued relaxed breathing,
Inhale gratitude for just this one moment and exhale a sense of strength and resilience.
What might you have learned about yourself as a result of the stressful situation?
Congratulate your efforts to self-regulate in a positive way.
Now,
Take three more rounds of inhalation and exhalation.
And in your own time,
You can open your eyes and ground yourself to your environment by looking around the room or surroundings.
Notice colors and light around your space.
Feel the sensations in your body.
If it feels good,
You might place a hand lightly at the center of your chest and breathe.
Take a moment to feel the difference in your body-mind-nervous system.
Between the start of this meditation and this very moment,
Thank you for taking this important break with me.
And I hope you feel more relaxed,
Grounded,
And centered.
