Downloading after difficult interactions - 9 minutes

Give yourself a moment to settle into this space and allow whatever is here to be here as you give attention to the difficult or draining conversation you want to transform.

Start where you are. Where you are is just fine. Whatever you are thinking or feeling is totally natural, it is normal and healthy and valid.

As you care for yourself this way, you bring yourself home time to the truth of who you are. You expand into the fullest, most loving version of yourself.

Simply allowing all your painful thoughts and acknowledging your negative feelings gives you the space and distance you need to bring yourself into relief. Then you can turn towards the way you want to feel.

Take a moment to spill out all the thoughts you have as you focus on the difficult interaction you’d like to soothe. Ideally, pour them out on paper. Don’t worry, writing out your worst feeling thoughts will bring you relief. Emotions soothe themselves as they spill out onto the page.

Thoughts don’t need solving. There is nothing here to fix. Your emotions simply need to know that you know they are there. They relax their hold as you give them space to be.

Take all the time you need. Pause this recording until it feels complete.

That’s it.

Now, make a brief note of the emotions that connect with the thoughts you’ve released. Just list the feelings you think might be involved. Perhaps there is anger, shame, blaming, frustration.

You may find anxiety, sadness, perhaps you were feeling insecure.
Whatever is there, simply name it, allow it. It needs no exploration.

That’s it.

Now, give yourself a moment to place all of those thoughts and feelings to one side. Close the book on them for now. They are just thoughts. You don’t ever have to think them again.

And enjoy a few nice deep breaths in and sigh sigh sigh sigh sigh sigh them out. Allow yourself to relax into your out breath with soft eyes. Stretch that out breath as much as you like.

As you extend your out breath you notice the relief as your mind calms and you bring yourself into a steadier place of balance. Enjoy a moment or two on this peaceful Bridge of Sighs…

That’s it.

Now, let’s take some time to focus on the truth of who you are. Every difficult interaction causes expansion within you. You have a stronger and more powerful desire than ever to feel strong, to feel loving, to feel confident, come what may.

As you focus for a few moments on the way you’d like to feel, you amplify those states inside you. You don’t need to figure out how or when you’ll feel that way. Your limbic system will do that for you.

So, give yourself a few minutes now to dream about the opposite states or better, to the ones you listed before. Allow yourself some thoughts like these:

I love wanting to feel strong and kind and confident no matter what others bring to me.
I love wanting to be the fullest, best, most loving version of myself.
I love the idea of being able to focus on the expansion I’ve created.
I love the idea of being stronger, steadier, warmer, more sure.
I love the idea of being my own source of reassurance and being at peace within myself.
I love being warm and kind, I love that that is who I am.

I love being a source of steady, sure, positive focus.
I know that as I focus on the most loving version of myself, I am making it easier and easier to be that way in every conversation.

I love wanting to allow more love, more strength, more confidence to flow to me and through me to others. I love wanting to uplift, to be of value, to be strong and steady and clear. I love that I look for win-win solutions. I love wanting to feel confident that things always work out for me.

I love wanting to focus on being steady and warm and open and trusting that responses and answers will come.

I love wanting to activate my state and hold it so powerfully inside me that I bring myself all the confidence and kindness and resourcefulness I need. I love the thought of doing that so well, so easily, that I no longer seek it from outside myself.

Just stopping to breathe for a moment changes so much about the way that life feels. I love knowing that even as I play with these soft focused thoughts, I can feel myself becoming more like that in this moment. I love doing what feels good to me and I love how that spills out to others, without any effort on my part.

As I breathe and relax into this moment, I remember that here, now:
There is no past. There is no future. There is no story. There is nothing I need.
I am perfect, whole and complete, even as I am expanding into more.

Allow these thoughts to soak easily into your system, knowing that they will bring more and more benefit each and every time you enjoy them.

As you focus gently for the pleasure of relaxing into enjoying your desire, you bring this reality closer, without any effort whatsoever.

You’ve done a wonderful job of being here, basking in thoughts of the flourishing you desire.

Now, bring your attention back to this moment, becoming aware of the space around you. Allow yourself to take a nice deep breath in… and let it out, and when you’re ready, open your eyes and continue with your day.