A Gentle Check-In With Your Emotions

I apologize for not releasing an episode last week; recovering from an illness kept me away from my microphone for a few days. 

This short guided meditation offers a calm place to land and a simple way to reconnect with yourself. We start by settling into a supportive position, softening the gaze, and taking a few slow breaths that help your body shift out of urgency and into a steadier rhythm. 

Transcript

Welcome And Settle In

SPEAKER_01 0:00

Hello, and welcome to Breathe and Be. I'm Marianne, and I'm so glad you're here. This is a space where nothing has to be fixed, nothing has to be rushed. Today's meditation is soft and simple. An invitation to notice your emotions just as they are. And to remember that even this small task can bring relief. Go ahead and find a position that feels supportive for your body. Maybe that means you're setting or lying down.

Three Slow Breaths

SPEAKER_00 0:47

Whatever feels supportive for you. Gently close your eyes or soften your gaze.

SPEAKER_01 1:06

Take a slow breath in through your nose and gently release it through your mouth.

SPEAKER_00 1:18

Again, slow inhale and a quiet, easy exhale.

SPEAKER_01 1:35

And one more time, slow inhale and a soft exhale.

SPEAKER_00 1:52

Now let your breathing return to its natural rhythm.

SPEAKER_01 1:57

No need to try and control it.

SPEAKER_00 2:01

Just let it be.

SPEAKER_01 2:14

As you rest here, notice how you're feeling today. Not how you think you should feel.

SPEAKER_00 2:30

Just what's actually here.

Emotions As Gentle Visitors

SPEAKER_01 2:42

You might notice tiredness, a lingering heaviness in your body, or maybe a sense of relief that you're starting to feel better after a long day. There might be emotions too. Frustration, restlessness, gratitude, or sadness. Maybe it's hard to name anything at all. Whatever you find, it's okay. Imagine your emotions like gentle visitors. They come, they sit for a while, and eventually they leave. You don't have to chase them away, and you don't have to hold on to them either. Just notice something is here. If it feels right, you can softly name what you're feeling.

SPEAKER_00 4:05

Tired is here, relief is here.

SPEAKER_01 4:11

Frustration is here. Or maybe nothing much is here. No judgment, no fixing, just noticing.

Hand To Chest And Grounding

SPEAKER_00 4:32

Bring one hand to your chest or your stomach if that feels better.

What Emotions Can Teach You

Rest With What Is Here

Set Some Of It Down

Return To Movement And Reflect

SPEAKER_01 4:41

Notice the temperature of your hand, the gentle rise and fall of your breath. Let's just sit here with that for a moment, just breathing. Sometimes it's unnoticeable, but things are happening behind the scenes. Reactions, thoughts, and decisions occur all day long. And your emotions are part of that process too. They help you understand what you need. They help you slow down, reach out, rest, or simply be. You don't need to figure anything out today. It's enough to notice. It's enough to allow. Let yourself rest here for just a few more breaths. Nothing to do, nowhere to go, just noticing your breath, your body, and whatever feelings are still here. See if anything has shifted, even slightly. Or maybe nothing has changed at all. Both are okay. As you sat here with your emotions, remember you don't have to carry them all at once. You can set some of them down just for now. You can come back to it later if you need to. Right now, your only job is to be gentle with yourself. I want you to start to bring some soft movement back into your body. Maybe wiggle your fingers or your toes. If you'd like, roll your shoulders gently, or stretch in a way that feels kind.

SPEAKER_00 8:23

Take one more slow, steady breath in.

SPEAKER_01 8:39

Softly open your eyes. Before you move on with your day, you might reflect on this. What emotion showed up for me today?

SPEAKER_00 8:56

And what might it be trying to tell me? Thank you for taking this time to be with yourself.

SPEAKER_01 9:16

However, you're feeling right now, it matters. And you don't have to carry it alone. I'll meet you back here next time on Breathe and Be. Take care.