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In this second part of our series of six guided meditations on caring for our anxiety, we take the next step. After we are aware of our anxiety, we are shown how to guide ourselves to develop the capacity to find our intention to care for ourselves while we are anxious. We often ignore anxiety or treat it like it’s the only problem, judging or even suppressing it. This may sound simple as you think about it, but we see how transformational it becomes when we can practice it in our own lives. Recognizing and accepting anxiety will allow us to be more courageous and confident.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode on our YouTube channel
• Read the episode transcription at AwarenessThatHeals.org
• Download the (free) Introspective Guides
• Explore our Blog at AwarenessThatHeals.org
• Access our Podcast at AwarenessThatHeals.org
• Visit "Awareness That Heals" on Apple Podcasts
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Being gently aware of your anxiety is a powerful starting point. Inquire into your heart, seeking a place in your thoughts that nurtures self-care; it's truly invaluable. Amidst the anxiety, seek out thoughts that affirm, "Of course, I want to care for myself. Of course, I want to treat myself kindly." Bringing awareness to your anxiety while nurturing a desire to care for yourself is truly magical.
Reflect on whether you extend care to your anxiety when you're mindful of it, recognizing that self-care often slips your mind during anxious moments and can provide significant support. It marks a breakthrough moment that propels you toward thoughts, attitudes, and actions that will uplift and sustain you.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode on our YouTube channel
• Read the episode transcription at AwarenessThatHeals.org
• Download the (free) Introspective Guides
• Explore our Blog at AwarenessThatHeals.org
• Access our Podcast at AwarenessThatHeals.org
• Visit "Awareness That Heals" on Apple Podcasts
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The journey of focusing on emerging challenging emotions begins with the realization that you are the observer, which helps to bring immense freedom. Instead of being consumed by anxiety, you can observe it—an experience that helps lead to a deep recognition of the need to care for yourself. This transformative process opens the door to qualities, actions, and thoughts that enhance the quality of your life. By consistent practice, you can learn to address anxiety as it arises and ask questions from your heart. This practice allows you to transition from tolerance and acceptance to finally being able to embrace your anxiety. As we continue to ascend the metaphorical elevator of raising our spirit, we can utilize these tools and the 75 needs and qualities covered in the Introspective Guides. Take advantage of these guides to help you identify the most crucial areas to ground yourself. During moments of anxiety, trust and practice your awareness to care for yourself and recognize that your tone of voice is essential to improving the quality of your life.
The final floor on our metaphorical elevator is the questions you ask yourself and the statements you tell yourself. One example is to say, "Be kind." When you care about your thoughts, qualities, and needs, you enter a heightened quality of life. The Introspective Guides are tools for self-reflection and catalysts for personal growth and transformation. They do more than simply try to move you to be more compassionate or to meditate; they subtly enhance those practices. Through these meditations, the quality of your life will expand and significantly affect the people around you. Your inner work of opening your heart and caring can also help our deeply imperiled world and country. The essential message in all these meditations is “wherever you are is sacred, and your movement toward self-acceptance and self-care will increase your capacity to love yourself and others.” If you want to take steps toward self-acceptance and self care, we all need to find a place in our hearts that allows us to move in that direction. This requires devotion and practice, and the reward is one of the greatest gifts we can give ourselves.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode on our YouTube channel
• Read the episode transcription at AwarenessThatHeals.org
• Download the (free) Introspective Guides
• Explore our Blog at AwarenessThatHeals.org
• Access our Podcast at AwarenessThatHeals.org
• Visit "Awareness That Heals" on Apple Podcasts
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As we continue to discover ways to support ourselves during periods of anxiety, it is essential to remember the simple but elusive step of being aware of where you are, coupled with the desire to care for yourself, is a core foundation for self-compassion. The next level in the elevator metaphor is nurturing tolerance and kindness toward our anxiety. Whether or not we reach a bearable level of tolerance, maintaining the aspiration to evolve is essential for continual growth. Another level is learning to ask the right questions from your heart and what tone of voice you want to hear. Moving on further from tolerance and acceptance brings “welcoming,” which represents the pinnacle of self-acceptance. It’s the process of evolving both our hearts and wisdom.
This next elevator level helps us discover what qualities and needs are vital when confronting our anxiety head-on. To help determine your needs, the Introspective Guides on the Awareness That Heals website are helpful tools for dealing with challenging emotions—especially when you are anxious. These steps can help and support you to regain self-compassion and peace during challenging times.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode on our YouTube channel
• Read the episode transcription at AwarenessThatHeals.org
• Download the (free) Introspective Guides
• Explore our Blog at AwarenessThatHeals.org
• Access our Podcast at AwarenessThatHeals.org
• Visit "Awareness That Heals" on Apple Podcasts
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When you are anxious, it's essential to be aware that you are both anxious and the observer of your anxiety. There is no need to compare yourself to anyone else. Simply start where you are—recognizing that awareness, or being the observer, can give you the capacity to mitigate your anxiety. Notice it clearly and give yourself the opportunity for self-care. Shifting your inner tone of voice during a period of anxiety can have a profound effect. The most underrated capacity in our lives is recognizing that we are the observer and the one who wants to care for ourselves. Understand your aspiration to tolerate and accept anxiety and develop the capacity to take care of yourself, guide yourself, and ultimately welcome yourself.
The next step in our metaphorical elevator is to ask questions to seek support for your anxiety. You can explore the questions, communications, and tone of voice, both inwardly and outwardly, of exploring how you will be supported, which will be most helpful in accepting and supporting yourself during periods of anxiety. Find the courage to help yourself by being assertive, setting boundaries, or being more generous. Asking yourself how to approach a situation in the most beneficial way when feeling agitated can lead to peace, relaxation, and trust. The reaction to avoid anxiety can lead to feeling stuck in withdrawal or an aggressive emotion, which can be like being caught in quicksand. But when you ask questions from your heart, with an intention to care for yourself in the moment of anxiety, you can begin to accept where you are and where you need to guide yourself. This will help bring you to your ultimate potential.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-117
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast
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In the two prior episodes, we've explored practical tools to help address anxiety. The initial steps helped you become aware of your anxiety and care for it, while the subsequent step has you move into developing tolerance, kindness, and a welcoming attitude toward anxiety itself. While this may seem counterintuitive, the aim is to view anxiety as having the potential to awaken self-compassion. If you can apply this to your life, you will begin to free yourself from being dominated by anxiety and move up one more floor on the elevator metaphor.
This shift can foster a natural sense of openness and even positivity. As you recognize the anxiety, though real, it is ultimately a natural human feeling. This mindset offers you the best opportunity to achieve your desired quality of life. It's crucial to listen to your capacity to care for yourself while you are feeling this normal emotion. Imagine supporting kindness towards your anxiety and learning how to respond to what's around you in the ways that most serve you and your significant others—increasing tolerance and acceptance wherever you are now, even if your capacity to care for yourself happens more slowly than you would like. If you are not ready to welcome the anxiety, at least let it be stored as a seed or aspiration, which itself is a tremendous evolutionary step toward self-compassion. No matter where you are, embrace it and let it guide you toward ever-increasing acceptance and caring.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-116
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast
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In this second guided meditation focused on managing anxiety, we continue using the elevator metaphor. As we proceed to the next "floor," we reach a place where you will learn to care for yourself and develop self-compassion. You can gently say to your anxiety that you wish to recognize and continue to increase your capacity to bring heart and wisdom into your life. It will be helpful to recall the moments when you've been anxious in the past and remember how tolerance and kindness have been absent during most of those moments. The key theme of this elevator floor is to remember to be more tolerant and kinder to yourself when you are anxious.
One way to develop greater tolerance and acceptance is to first recognize anxiety and then gradually learn how to dis-identify with it. This practice allows you to observe anxiety without being overwhelmed by it. Dis-identification helps increase the desire to care for yourself and become more tolerant and accepting of your anxiety. Try adopting an internal tone of voice that is kinder, sweeter, more tolerant, and more accepting. Create the space to breathe and view anxiety as a passing feeling. For more severe anxiety, it will be necessary to co-exist with the anxiety with continued tolerance and acceptance. You need to remember that being anxious and caring simultaneously is a depth of maturity that will support you to live your life with your heart and wisdom no matter how long it lasts.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-115
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast
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Welcome to season three of the Awareness That Heals podcast, dedicated to exploring and healing specific challenging emotions.
In this episode, host Robert Strock focuses on anxiety. He offers a series of guided meditations to cultivate self-compassion and improve your ability to navigate anxious moments effectively. Using the metaphor of an elevator, Robert illustrates the progression from an unconscious state of anxiety on the first floor to acquiring tools for self-support and healing on subsequent levels.
On the second floor, the focus is on becoming aware of your anxiety and developing the capacity to care for it. By taking on the role of an observer, you not only perceive anxiety but also gain insights and tools to care for self-care. Recognizing yourself as the observer introduces a sense of freedom from your experiences, empowering you to pause during anxious moments while reflecting on the observation and increasing the capacity to tolerate and accept yourself as you are. The observer is independent of the anxiety itself and is a central point of being able to care and increase your acceptance. Through listening and practicing this guided meditation, you will learn to embrace the observer role. Don’t forget to download the free Introspective Guides for additional support.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-114
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast
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It can be a lifelong journey to alleviate suffering that stems from anger and aggression. This transformative process can guide you from aggressive emotions toward your deepest passions and greater peace. The accompanying guided meditation encourages a pause to foster awareness of anger and its resistant emotions, which is the beginning of helping prevent you from succumbing to reactive aggression. Cultivating a sincere curiosity can propel you into contemplation and help address the underlying needs that fuel your initial anger. The key is to liberate yourself from self-destruction and negativity and redirect your focus to fulfilling genuine needs. You will discover an intention that fosters a heart connection, sensitivity, trust, and love. The real treasure lies when you pause and sense the impulse to open your mind and heart.
This is a six-part process. The initial step involves awareness of your emotion. The second is the evolutionary act of self-care. The third step encourages containment and complete acknowledgment of your emotions. The fourth imperative step involves delving deep into your needs and utilizing the Introspective Guides on the AwarenessThatHeals.org website if needed. Step five emphasizes sincere communication of your needs with a sensitive tone being careful not to just express these with anger. The sixth step requires assessing your ability to move towards anyone to see if they are receptive and if they aren't then to do inner work and develop the ability to find tolerance, peace and clarity by working it out inside yourself. Being sensitive to the capacity of the person to be receptive when you’re upset is crucial. The key lies in developing maturity by caring for yourself without placing blame. Countless individuals have employed this process to reshape their approach to aggression and unearth their inherent needs. This journey requires awareness, honesty, integrity, contemplation, and balance.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-113
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast
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There are many unique ways that we experience or express tightness due to anger, impatience, irritation, intolerance—or holding onto anger. It's a mini-miracle whenever we can shift from being against what we don't like to being supportive and passionate about what we need. We generally haven’t as a society found ways both in the outer world and the inner world to find a way to contain or slow down our resistant emotions like anger, frustration, accusations, and judgments, which has led to war, alienation, distrust, and an inability to communicate. Acting out anger or resistant emotions or suppressing them dramatically reduces our capacity to trust and creates personal, religious, political, and global separation.
This podcast will help you stay aware of where your anger resides and how you express it. Awareness is neutral, not critical, nor judgmental. Don't suppress it; direct your anger to the source or the need you have that is being frustrated in a safe place away from the immediate situation. You will be supported to express it to yourself in a harmless and constructive way, deeply feeling it without acting it out directly. If you can't get away from the situation when it arises, there are four skills you can use:
Recognize the feeling. Understand that expressing it at that moment won't be helpful. Find a way to delay it without revealing your feelings through facial expressions or the tone of your voice. Go to a place where you can do the work.Find a way to honor the feeling, but not in the heated moment, to whatever degree is possible. See if you recognize this as the start of the path toward self-love, conflict resolution, and inner and outer peace.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-112
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast
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In this episode, we explore how to become aware of aggressive feelings while finding alternative paths toward a more fulfilling and inspiring life. You will find aids to express yourself without causing unnecessary harm while encouraging you to see the unmet needs that made you angry in the first place. The journey begins with awareness of your aggression, encompassing emotions like frustration, impatience, irritability, and contraction—any form of uptightness.
Humility, honesty, and self-awareness help you identify what you really need. For most of you, it will be helpful to go to the top navigation at awarenessthaheals.org and download the Introspective Guides to help identify your needs. You will also be supported to express what you really need in a tone that makes it most likely that you’ll be heard while allowing the potential of wisdom to intervene. As you cultivate awareness of your aggression, you begin to experience the first step toward increasing enhanced peace, trust, and connection while tuning in to your nourishing and supporting tone of voice.
Further explore the resources available to you at Awareness That Heals:
• Watch the video of this episode: on our YouTube channel.
• Read this episode transcription: https://bit.ly/ATH-Episode-111
• Explore our Blog at AwarenessThatHeals.org: https://bit.ly/ATH-Blog
• Download the (free) Introspective Guides: https://bit.ly/Introspective-Guides
• Access the Podcast at AwarenessThatHeals.org: https://bit.ly/ATH-Podcast
• Visit "Awareness That Heals" on Apple Podcasts: https://bit.ly/ATH-Apple-Podcast -
In this episode, you’ll discover how to identify your core feelings and use them as a key to access your deepest needs. Simultaneously, it’s crucial to develop the capacity for self-care and self-awareness, guiding you toward your heart and intuitive wisdom, learning how to stay connected with yourself, and gaining a sense of the direction you need to pursue. Comprehending your feelings and needs marks the initial stage; the subsequent step entails engaging your mind and heart, employing both actions and contemplation.
The essence of this exploration is to discover the foundations of your mental and spiritual well-being, using challenging feelings as a stepping stone to live in harmony with your core needs. Cultivating a lifelong practice of inquiry about what you feel and what you need can lead to a more fulfilling and nurturing life. In future episodes, this practice will form the basis for further exploration into transitioning from understanding challenging feelings to naturally and tangibly fulfilling your needs.
• The Introspective Guides: download your copy here.
• Watch the video of this episode on our YouTube channel.
• Read the transcription & listen to this episode at Awareness That Heals.
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It's an introspective journey, learning how to recognize and accept fear while accessing courage and safety through qualities such as tenderness, kindness, acceptance, and tolerance. Pay close attention to your tone of voice as you acknowledge fear and connect it with your yearning for courage in your mind and heart. Guide yourself toward a compassionate tone that acknowledges fear as perfectly natural, ensuring that fear does not control your mind and heart. Accept fear as it is while remaining focused on the words, tone, and actions required to steer yourself in a courageous direction. True courage encompasses elements of fear and coexists with brave thoughts, guidance, and qualities.
It is crucial to identify the fears that have had the most significant impact on you and evaluate your responses to them. You can begin to cultivate tolerance and acceptance of these fears, understanding that they will not overpower you. Recognize that we all experience fear when something important triggers this kind of reaction, and you possess the tools to guide yourself toward courage and safety. Embrace fear by tolerating, accepting, and appreciating it, and lead yourself with a prayer-like quality towards courage.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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When we understand the vital connection between feelings and needs, we develop a deep understanding that can enable us to take loving care of our hearts and those around us. This approach is one of the fundamental and most profound methods we can give to ourselves. The more deeply you experience your feelings, the closer you will be shown how to discover clues to what you need. Allow yourself to investigate deeply, realizing that challenging feelings are not permanently in control; you will learn how to make it the starting point and a catalyst for you to recognize how to take care of your needs. It's an act of self-love. This is common sense wisdom that we have yet to be taught. Understanding the connection between feelings and needs is a gift to yourself and can lead you to be your own benefactor, thereby expanding the quality of your life.
The key is understanding the link between discovering your specific challenging feelings and becoming clear on how to steer yourself toward your needs. In this episode, you will be given invaluable clues on using your fear, anxieties, anger, or difficult feelings and then connecting them with what core needs are not being met. You will be encouraged to go to awarenessthatheals.org and use the free downloadable Introspective Guides to guide you to discover specifically the 75 most difficult feelings and the 75 most core essential needs. This will be a very important journey for all of us to be able to learn how to guide ourselves when we’re challenged.
Examples of needs can include connection, trust, affection, appreciation, being understood, or whatever feels most essential for you. Going for what you need most involves listening and responding to what's most important to your heart—and that's only sometimes obvious. In this guided meditation, you will ask yourself what you feel at the moment, or most recently, that is most emotionally challenging. See if you can plant the intention to identify, tolerate, and explore those core difficult feelings that are the keys to guide you toward self-compassion. This practice is revolutionary since most of us feel a feeling and stay there, not realizing that learning how to move toward our needs is the key to optimizing our quality of life.
• The Introspective Guides: download your copy here.
• Watch the video of this episode on our YouTube channel.
• Read the transcription & listen to this episode at Awareness That Heals.
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This episode delves into the significance of embracing and understanding feelings of inadequacy. A fundamental aspect of being human is that virtually all of us experience moments of inadequacy, whether we recognize them or not. You will be encouraged to identify and explore your feelings of inadequacy and learn how to connect them with your underlying needs. By asking yourself what thoughts, actions, and qualities are necessary to address feelings of inadequacy, you can tap into your inner wisdom and resilience, ultimately allowing you to access what is needed.
Allowing such feelings to exist, even for a while, helps cultivate dignity, humility, and the ability to see our commonality. Connecting challenging emotions with your core needs bridges psychology and spiritual or religious values. Therefore, with compassion and heartfelt wisdom, encourage yourself to be completely transparent and increasingly tolerant when feelings of inadequacy arise.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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This episode offers valuable insights into how to deal with challenging emotions, with particular emphasis on frustration, and the importance of self-care and self-awareness. Since this is about your challenges you can substitute your own emotion, discover your needs, and also see how being sensitive with your tone of voice will assist you to fulfill your needs. When you are caught up in frustration, simply acknowledge it. You will see how to be the observer, the witness, and use your emotional intelligence to perceive the emotion without adding any extra negative thoughts to it. Don’t suppress or become critical of it; simply bring awareness to it, allow it to have its energy, and then give it space to both feel it and inquire as to what your real need is. If you take care of what you need, you're going to be released from a significant level of frustration. By seeing the absurdity of being fixated on your challenging emotions, your humor, playfulness, and humility can then guide you. Let yourself have not only permission but also the encouragement to feel your frustration. If you can simply allow the frustration, you're increasing the chances of being able to discover its underlying need.
Take a moment to pause and deeply explore how you can best care for yourself and your most specific and important need with wisdom and compassion, and develop a nurturing tone with your inner and outer dialogue. When you discover your need the next step is how to put it into practice. There are methods to sow the seeds for this transformation. First, remember your innate ability to be a vigilant observer of your own frustration and needs. Second, remember that you possess the knowledge and capability to care for yourself—especially during moments of emotional turbulence. Offer a prayer of remembrance to your needs and let your memory activate your innate potential to care for yourself. While this concept may be easy to grasp it is often challenging to implement, particularly when your emotions are most intense. In such moments, simply transitioning into a state of remembrance—by accessing your memory, wisdom, and capacity to activate your awareness and motivation—can guide you toward discovering your needs and activating the inherent desire to care for yourself.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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In this guided meditation, we explore the challenging emotions of condescension and arrogance. While these emotions may not necessarily pertain to your current state, they are used as examples to help you become more attuned to your own difficult emotions, your responses to them, and how you can best discover and tend to your emotional needs. The central focus lies in cultivating awareness of these challenging emotions, developing tolerance, and acceptance, and uncovering pathways toward greater ease, resolution, and self-care. By becoming aware of your tone of voice, you gain the capacity to transform the quality of your life experience. With awareness of your tone of voice, you can ask these questions: "How can I better care for myself? What needs do I have? and what tone of voice would empower me to be my best self?" Often, we've conditioned ourselves to be oblivious when condescension or arrogance surfaces, especially in our close relationships. Acknowledging these moments and sincerely asking these questions leads you to guidance that allows you to influence them positively through your tone of voice.
Observe the paradox that when you become a neutral observer, a witness, or simply engage with honest awareness, the quality of your arrogance, opens the door to not being controlled by this emotion. You become in a state of awareness, rather than reacting from the emotion. Additionally, you will find out how you can discover how to care for others while tending to your own needs. In that moment of contemplation, it's truly remarkable to witness the transformative power of vulnerability, transparency, and the power of awareness. By being aware of instances where your tone of voice contributes to suffering and expressing your intention to infuse compassion and wisdom into your words, you will be shown how to initiate a dynamic and nurturing relationship with yourself. Understand that not every situation is a one-size-fits-all approach; sometimes, authenticity at the moment may not be the optimal choice. You will be shown how to consult your inner wisdom regarding your desire to care for yourself when you’re feeling arrogant, and whether it’s best to express yourself or not.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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In this guided meditation, we will use specific emotions to directly witness your tone of voice. In doing so, you can begin to guide yourself to the best parts of yourself as well as those of others. We will explore the emotions of intolerance, impatience, and annoyance. So, if your emotions are different, simply substitute your own emotions. Recognize your tone of voice and whether it is annoyance or irritation, timidity or insecurity. You need to be aware of the tones of voice that cause you and others the most suffering. Only you can decide whether you're going to look at your tone of voice and which ones are most helpful to you and which ones are more injurious. It’s very important to bring your heart and wisdom into your tone of voice and notice how much it can change the quality of your life.
If you see any resistance, notice and acknowledge it. You will see how to go deep and allow yourself to be exactly where you are. Then ask, “How would I like to shift my tone from irritation, impatience, intolerance, and agitation, and move it toward being more friendly.” It's a combination of shifting your tone, taking care of your needs, and asking what kind of tone gives you the best chance of receiving what you need. This experiment may need to be repeated because it's not easy at first—especially when you're impatient or intolerant or when you're reacting in a resistant state and not in a state of well-being. Often, you can recognize a shift in your tone of voice when you're feeling uneasy because you have a need that was not responded to in the way you desired. You will be supported to look for the tone that is going to serve your most important needs when your emotional reaction is impatient or intolerant. When doing this investigation you can experience it like having a harmonic, musical sound, optimizing the chance of receptivity. By continuing to practice, the payoff is that your heart becomes more engaged and negativity becomes more contained. See if you can appreciate that you have a desire to discover your needs and convey them with a tone that dignifies your life.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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In this episode, we learn to use inquiry to ask questions designed to nurture one’s heart. These questions may include: “How can I care for myself?” “How can I support myself when I’m feeling intense emotions?” When you thoroughly explore the question, you can access your capacity to observe it transparently, without negativity, simply witnessing it as a challenging emotion. Learning how to support yourself when you’re in such a difficult emotion is both subtle and powerful. It is a three-step process of embracing and identifying the emotion or feeling, asking the right questions that will guide you to care for yourself during the experience, then listening to the guidance and giving your best efforts to fulfill what is being suggested. Keep in mind that your tone of voice matters a lot.
This guided meditation will help you to embrace a specific fear or emotion with keen awareness—simply noticing it, being aware of it, and not resisting it. Recognize that when you are faced with a challenging emotion, and you ask questions from your heart or from a self-caring tone, you will begin to feel a sense of safety and security and a direction that you need to go to support yourself. All of us have challenging emotions and feelings, and what's needed is to add this intention, this desire to deeply care for yourself, gently identify your feeling, ask caring questions, respond to the wisdom that comes, and for it to be the center of your daily life. This holistic approach enables you to foster a deeper connection with yourself and a greater sense of tranquility and intimacy with others.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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This guided meditation encourages self-awareness and self-compassion by acknowledging and exploring challenging emotions without judgment. Becoming aware of the nonjudgmental observer within us can help us better understand the underlying needs behind our insecurities and challenging emotions, which allows us to work with them in a way that honors ourselves and those in our life. This practice emphasizes our ability to coexist with challenging feelings while fostering a deeper connection with ourselves and others.
By embracing these feelings and recognizing their significance, we can use them as catalysts for personal growth and positive change. Regularly engaging in this meditation, alongside asking thoughtful questions, will help us cultivate the ability to respond to challenges in a caring manner and with self-awareness. It will become a valuable tool for enhancing well-being and fostering personal growth while guiding us on a journey toward self-compassion. Incorporating these guided meditations into our daily routine can be especially powerful and nurturing, leading to a deeper understanding of oneself through self-acceptance.
• The Introspective Guides: download your copy here.
• Watch the video of this episode: on our YouTube channel.
• Read the transcription & listen to this episode: at Awareness That Heals.
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