Stepping Out of Emotions that Overwhelm You

AKA: The "Snow Globe" meditation.

Do feelings like anxiety, anger, or "freaking out" take over your body and mind more often that you would like? If so, this week's meditation is for you! This week's guided meditation will help you step out of the feelings that overwhelm you, and give you a tool to lovingly place them on a shelf - so you can be free to be that better, calmer, more in control (and smiling!) you.

For more relaxing resources visit ChelHamilton.com 

Transcript

Chel Hamilton 0:00

We are gonna do a technique that can be super helpful whenever you're stuck in those kinds of feeling patterns that have a tendency to run away with you. Things like anxiety. I myself used to have panic attacks. Anger is another example of one of these kinds of feelings. You may have another one that you're thinking of right now, and that's fine. You can use this meditation today on that.

Intro 0:24

This is the Meditation Minis podcast with your host, Hypnotist Shell Hamilton.

Chel Hamilton 0:30

With that, if you haven't done so already, go ahead and close your eyes. Take those three deep breaths, letting out a little sigh on the exhales. That's right, just relaxing, listening to the music and the sound of my voice. And if there are any sounds in the room around you, it's likely they're just the sounds of life. And you can use them as an opportunity for you to practice your ability to return your attention to the sound of my voice. And taking yourself now to that relaxing place deep inside, where your body relaxes your mind and your mind along with it. Just breathe and be. And imagine what it would be like if the most relaxing, comforting energy or feeling were to begin to move into your body. Maybe it moves from the top of your head or your tips of your toes or into your chest or hips, and then it just begins to drift and flow, relaxing you even more. And taking another three deep breaths now. Imagining yourself melting or drifting away as you do. And I'd like you now to consider in your mind one of these times that you had one of those feelings that really kind of took over your body and mind and ran away with you. A time when you felt really anxious or scared or angry, perhaps. And imagine what it would be like if in that moment you could step out of your body and view that you from a safe distance. Just stepping out, not fighting it, not judging it, not saying, Oh, I hate this feeling, just taking a breath and stepping out and viewing that behavior as though there's another you standing on your hand. And they're that crazy you who's anxious or scared or freaking out about something or angry. And as you see that little you who's freaking out there on your hand, just become observant and curious about that. That little you, look at them just freaking out there on your hand. Isn't that interesting? And you realize now in a way that you hadn't really known before when you were stuck in that feeling that there are so many things outside of our control. But we can choose to act a different way. And so breathe, see yourself maybe imagining another you in the other hand, the you who can handle this in a better way. And what would they do? Would they take a walk, excuse themselves to take a shower, perhaps, go have a good cry, listen to some music, or just take a few moments to breathe and be and step out of the feeling? And I'd like you to take that more positive you and put them in your pocket, knowing that these are things that you can do instead. Now turning your attention once again to that crazy little you sitting in that hand, freaking out, doing what you used to do in those situations. And now what I'd like you to do is imagine what it would be like, feel like, to put that crazy little you inside a snow globe. And see them there. Now they're in your hand and they're inside that snow globe, and they're shaking it up all on their own. And you think, isn't that interesting that I used to act like that? And now it just seems so strange. But it's good that it's safe to express itself in that little snow globe. And if you'd like to, you can take that snow globe and put it on a shelf, someplace safe. Notice how good that feels to just be calm and clear. And what you may realize now, or maybe you had noticed it before, maybe this is a brand new idea, but you begin to get the sense of how much easier it is to keep yourself together than to put yourself back together when you've fallen all apart. And that so much of the time we judge things harshly about ourselves, especially when it comes to things like anxiety. We judge how we're feeling and we amp it up even more and how good it feels to no longer need to do that. And if anger was your issue, then you may notice next week or the week after that that when you get angry, it's because you're telling yourself that something means more than it does. Like those socks that your kid or your loved one leaves on the floor, they're just socks. They didn't do that to you. And so breathe. Be. Imagining yourself now moving forward in time to a situation that in the past would have really gotten you freaked out and upset. And see yourself in the future now, stopping, taking a deep breath, and imagining yourself, that crazy little you, freaking out in that snow globe. And you think, isn't that interesting? Or maybe you think it's a little strange or awkward or odd, and then you can just smile and put that snow globe back there on the shelf where it belongs, as you set yourself free to more and more than ever before be the person you choose. Calm, strong, confident, on track. The best you you can be in at night when you lie down to take your rest. You know that you take your rest, having done the best that you could do. Mistakes are opportunities to do it better the next time. But overall, you've come so far. And so sleeping deeply, peacefully through the night, waking in the morning more refreshed and energized, you've got this. When you come up out of this meditation today feeling really interesting inside, a shift has occurred in a deep, real, and meaningful way. And you can think to that snow globe as many times as you need to later today, tomorrow, next week, a year from now. As you step out of those feelings and see yourself in that snow globe instead, and you watch it feeling calm. Isn't that interesting that I used to feel the need to do that, or maybe even now want to do that, but I don't need to do that anymore. And then place that snow globe of that little freaking out you up on the shelf and feel good about that too. Preparing now to bring yourself out of this meditative state, taking a deep breath in, and then open your eyes wide awake.