Speaker 1: Welcome in. Find a quiet place where you won't be interrupted.
You can sit or stand whatever feels steady if it's safe.
Close your eyes if not, soften your gaze. Take one's
slow breath in through the nose and let it out
through the mouth with a sigh. Again inhale, calm, Breathe
out the storm. You just had an argument. Your heart
might still be racing, your mind might be replaying every word.
That's okay, You're here now. These next few moments are
your reset button. No judgment, only presence. Bring your attention
to your body. Notice where the heat lives. Maybe your
chest feels tight, maybe your jaw is clenched, maybe your
hands are in fists. Name it silently. My body is
holding the fight. Now, place one hand on your heart
and the other on your belly. Feel the warmth of
your own touch. Breathe into that space with every exhale.
Imagine the sharp edges of anger softening like ice melting
under warm sunlight. You don't have to forgive yet, You
don't have to be right or wrong. Only let the
energy move. If thoughts rush in, they said this, I
should have said that. Gently remind yourself not now later,
and return to the breath. Picture the argument as a
wave that rows high and is now settling back into
the ocean. You are the shore, steady, receiving, but not
swept away. Silently repeat these words with me, or in
your own rhythm. I am allowed to feel this. I
am safe right now, I can choose my next step
from calm instead of chaos. Now, widen your view. Ask yourself,
what do I actually need in this moment? A glass
of water, space, a kind word to myself. And what
might they need? Not to excuse them, just to remember
they're human too, hurting or scared in their own way.
This tiny shift creates space between the trigger and your response.
Feel your shoulders drop, feel your face soften, Feel your
nervous system coming back online. Take one more deep breath
in and let it go with a soft ah. You've
done enough. You're already calmer. When you open your eyes,
move slowly, carry this steadiness with you. You can return
to this meditation anytime the heat rises again. You've got this.
Be gentle with yourself, be gentle with them. Whenever you're ready,
open your eyes or lift your gaze. I'll keep the
music going for just a few more beats before we depart,
no must day,