Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
7 Minute Guided Meditation for Emotional Awareness & Inner Calm
24 Plays16 days ago
In this 7 minute guided meditation, you’re invited to slow down, breathe, and notice how you’re feeling.
Instead of trying to change or fix your emotions, this mindfulness practice helps you to simply allow them to be present. Emotions naturally rise and fall like waves, and when we give them space, they often begin to subside on their own.
Take a few minutes to relax your body, calm your nervous system, and reconnect with the present moment.
Whatever you're feeling today is welcome here.
Recommended
Transcript
Getting Comfortable and Centered
00:00:00
Speaker
Find a comfortable position. You can sit or lie down, but whatever feels easiest for your body right now. Take a slow breath in through your nose.
00:00:16
Speaker
Now breathe out through your mouth.
00:00:21
Speaker
Nothing you need to change. Nothing you need to fix. Nothing
00:00:29
Speaker
Just stay here for a few minutes. Take another slow breath in and let it go.
00:00:40
Speaker
Let your shoulders soften a little. Let your face relax.
Understanding Emotions Without Judgment
00:00:46
Speaker
And just notice how you're feeling right now.
00:00:51
Speaker
Not how you think you should feel. Not how you hoped you would be feeling today.
00:01:01
Speaker
It's just how you actually feel right now in the moment.
00:01:07
Speaker
We often carry this belief that when we're on the right path in life, we're supposed to feel mostly good, happy, light, energized, peaceful.
00:01:23
Speaker
Almost like being aligned with life should mean only experiencing the good emotions. But that's not really how being human works.
00:01:35
Speaker
Emotions are not signs that something has gone wrong. Right now, just notice what emotions are present for you. You don't need to label them good or bad.
00:01:50
Speaker
Just notice. Maybe there's calm. Maybe there's tiredness. Maybe there's a little sadness. Maybe there's tension or uncertainty.
00:02:06
Speaker
Whatever is there is allowed to be there. Take a slow breath in
00:02:16
Speaker
and gently breathe out.
The Nature of Emotions and Their Signals
00:02:21
Speaker
Your emotional world is closely connected to your brain and nervous system. Part of your brain constantly scans your environment, noticing what feels meaningful, what feels safe, what feels important.
00:02:39
Speaker
And emotions are one of the ways your body responds to those signals. Fear can help us recognize danger. Sadness can appear when something matters to us.
00:02:53
Speaker
Anger can show us that a boundary has been crossed. Loneliness can remind us that connection is important. These emotions are not mistakes.
00:03:07
Speaker
They are signals from a very intelligent system in Saudi Arabia. And they are temporary. Like waves in the ocean, they rise, they move and eventually they settle.
00:03:24
Speaker
Right now, imagine that any emotion you're feeling is like a wave passing through the ocean of your body. You don't need to fight the wave, you don't need to push it away.
00:03:39
Speaker
Just let it move.
00:03:43
Speaker
Take another slow breath.
00:03:47
Speaker
Notice the rise of your chest and the gentle fall as you exhale.
Connecting Through Emotions
00:03:55
Speaker
Sometimes the most helpful thing we can do with an emotion is simply allow it to exist, not analyse it, not judge it, just give it space.
00:04:09
Speaker
And when we allow emotions to be there without fighting them, something softens They stop feeling like enemies. They just become part of the moment.
00:04:25
Speaker
Emotions are also one of the ways we connect with other people.
00:04:31
Speaker
When we feel sadness, we understand someone else's pain. When we feel loneliness, we understand the need for a connection.
00:04:41
Speaker
Our emotional world is part of what allows empathy to exist.
00:04:48
Speaker
It's part of what connects us to one another. Take another slow breath in.
00:04:59
Speaker
And let it go. And remind yourself gently.
Embracing Emotions as Temporary
00:05:07
Speaker
It's okay to feel what I'm feeling.
00:05:10
Speaker
This moment doesn't define me. This emotion will move. For the next few moments, just sit quietly with yourself and breathe.
00:05:25
Speaker
Let your breath move naturally. Let your emotions be exactly as they are.
00:05:34
Speaker
No fixing. No judging. Just being.
00:06:01
Speaker
Now slowly bring your attention back to the room around you. Notice your body again. Notice the surface beneath you.
00:06:14
Speaker
Take one last slow breath in.
00:06:19
Speaker
Gently exhale.
00:06:22
Speaker
Whatever you felt during these few moments was welcome here, and now you can carry that same feeling with you as you continue day..