This guided meditation is a straightforward practice designed to help us handle the ups and downs of daily life with compassion and openness.
When facing tough situations or emotions, the most beneficial support often comes from simple, practical methods rather than complicated techniques.
In this podcast episode, educator and leadership coach Carley Hauck presents a method for dealing with challenging emotions that emphasizes awareness of the body and visualizing support, care, and wisdom to remain present in the moment. In a world that can often feel overwhelming and full of uncertainties, Carley’s guidance offers a comforting push to slow down and discover tranquility amid the turmoil. She teaches us how to confront life’s difficulties with a gentle and open heart, reminding us that feeling overwhelmed at times is completely normal.
A Guided Meditation for Managing Difficult Emotions
- Begin by finding a comfortable sitting position. Ensure your feet are flat on the ground and pay attention to your posture. Allow your shoulders and upper back to relax.
- Bring awareness to your breathing as you inhale and exhale. You might find it helpful to place one hand on your lower belly. Notice how your stomach rises with each breath in and falls as you breathe out.
- Observe how your heart rate and blood pressure start to decrease, helping you to be fully present in this moment.
- Think of a recent event that made you feel sadness or disappointment. It doesn’t have to be the most challenging situation; just something moderately tough enough for practice. It could even be about something that hasn’t occurred yet but brings feelings of sadness, disappointment, or anxiety.
- Focus on your physical sensations. As you reflect on this situation, what do you notice in your body? Is there tightness in your eyes? Do your shoulders or head feel heavy? What sensations come to your awareness right now?
- With compassionate curiosity, turn your attention to your feelings. Allow everything to be present at this moment.
- If you struggle to sit with these feelings, that’s completely acceptable. Use your breath as an anchor, enabling you to stay present with what is emerging and fading within your mind, body, and heart. It may also help to label the emotions you are experiencing, such as sadness, loss, or disappointment.
- If it feels right, visualize a wise and loving presence holding you. Imagine them wrapping you in strong, nurturing arms, gently stroking your head while whispering, “It’s okay. I’m here for you.” Absorb this support completely.
- If there’s anything else you need to feel fully supported right now, let those thoughts surface. What words or gestures would bring you the most comfort?
- Pay attention to the sensations in your body as you embrace this support. Are you feeling heavier? Is there a sense of peace or acceptance?
- When you’re ready, express gratitude to this loving presence for their support and company. Recognize that you are centered, strong, and resilient, ready to embrace the day ahead.
- When you feel prepared, slowly bring your awareness back to your day—gently open your eyes, feel your feet on the ground, and notice your environment around you. Thank you for participating in this meditation today.
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