A short guided meditation by Dr. Nicole Cain intended for daily use as part of a "Morning Mastery" routine. The session leads listeners through a paced breathing pattern (four-count inhale, four-count hold, four-count exhale), mindful scanning of bodily sensations and emotions, radical acknowledgment (observe without judgment), and practical redirection techniques (imagined containment, changing stimuli, contacting support). It closes with a calming visualization and affirmations of worthiness, calm, and centeredness.
Questions this video answers
Inhale for four slow counts, hold at the top for four slow counts, exhale for four slow counts.
Chapters
Morning Mastery Meditation welcome to Morning Mastery Meditation. Practice this exercise every day as a part of your Morning Mastery routine. And any time you notice a shift in your stoplight, your emotions are messages on what needs to be acknowledged. If you feel worried or wound up, overwhelmed or stressed, set aside what you are doing for just a few moments and practice this exercise with me. Begin by softly drop, gently expanding your lungs for four slow counts and then we hold at the top for four slow counts and with a sigh allow your shoulders to drop. Mindfully relax each muscle in your body and exhale for four slow counts. Continue to breathe in this pattern softly without effort as you listen to my voice. The Morning Mastery Meditation is to hold space for the emotion. Take a step back and without judgment. Just notice the emotions coming up. The emotion will come in waves and just notice the waves of the emotions as they ebb and flow. Do not suppress or block the emot. Do not try to evoke or amplify the emotion. Just notice. Next, notice the body. Notice where you feel the emotions in your body. Remember the sensations are your body sharing information transformation with you. Observe the patterns of the waves as they flow in and flow out. Notice the physical sensations as they ebb and flow. Remember your truth. Your emotions are val. You are not your emotion. Your emotions do and will change. Anything that changes is changeable. Your emotions cannot harm you. Remember times where you have felt differently. You will get through this. You are not alone. Radical Acknowledgment Radical acknowledgment creates freedom radically. Acknowledge and accept your emotion. Respect your emotion. Refrain from judging your emotion. Release the need to change your emotion. Allow it to express itself freely and fully as it ebbs and flows. Honor the space and then redirect. Hold the space and then redirect. This may mean imagining taking that emotion and putting it somewhere new. A safe place, a protective box, a part of your mind. A room in your house. You may need to literally change your location and go somewhere else. First we honor the space and then redirect. You may need to change your stimuli in order to redirect. Change the lights, change the sounds, change your body temperature, change your shoes, change your position. Whatever you need to do. Acknowledge, honor, and then redirect. Redirect your thoughts. Redirect yourself in this present moment. You may need to phone a friend. You may need to create a playlist. You may need to go somewhere else. Create space to redirect. And as we come to a close, pause to recognize any shifts that may have occurred during your time here. Notice your breath, your muscles, your thoughts. Allow for just one moment to imagine. They are slower, calmer, more relaxed. Allow for just a moment, yourself to imagine in your mind's eye a beautiful light surrounding you, holding you, comforting you, protecting you. Simply breathe. Be and notice. You may remain here for as long as you like. And when you choose to emerge, you will feel calm, confident and centered. And dearest soul, always know you. You are worthy of joy, of hope, of peace and love. And dear soul, do know that this is just the beginning. Sa.
