Speaker 1: Hey, y'all, it's doctor Joy. In collaboration with author and
Speaker 1: breathwork expert z Clark Therapy for Black Girls, is excited
Speaker 1: to present to you a six part meditation series thoughtfully
Speaker 1: crafted to guide you easily through the moments that might
Speaker 1: make the holiday season difficult. Happy holidays, y'all, and take
Speaker 1: good care.
Speaker 2: Stressful family members.
Speaker 3: Another situation you might experience during the holidays is having
Speaker 3: to interact with family members who you have a challenging
Speaker 3: relationship with. They might say or do things that you
Speaker 3: find triggering that really get under your skin. You might
Speaker 3: be frustrated that they always act like this, and you
Speaker 3: might wish that they were different. Take a deep breath
Speaker 3: and accept that you probably won't be able to make
Speaker 3: them change, at least not on this visit. Remember, you
Speaker 3: can't control what they do or say. You can't control
Speaker 3: how they act, but you can control how you show up.
Speaker 3: You can control how much you let them affect you.
Speaker 2: Repeat this in your mind's eye.
Speaker 3: I do not allow others to mess with my inner piece.
Speaker 3: I do not allow others to mess with my inner piece. Now,
Speaker 3: think about what you can do to make sure you
Speaker 3: keep your peace regardless. Notice when you're triggered by them.
Speaker 3: Maybe you notice your muscles tense up, perhaps a tightness
Speaker 3: in your chest or a twisting in your belly. When
Speaker 3: you notice yourself starting to get triggered, practice belly breathing.
Speaker 2: Give it a try. Right now, take.
Speaker 3: A deep breath in through your nose, and as you
Speaker 3: inhal send the breath to your belly, allowing your belly to.
Speaker 2: Expand like a balloon.
Speaker 3: As you ax, hel belly comes towards your spine.
Speaker 2: In how belly gets big.
Speaker 3: Ex how belly comes towards your spine.
Speaker 4: In how belly expands, exal belly comes towards your spine.
Speaker 3: This simple act of belly breathing allows you to calm
Speaker 3: your nervous system so that you can decide how to engage.
Speaker 3: From this calmer and less triggered place, you can decide
Speaker 3: whether you want to engage in a heated discussion, whether
Speaker 3: you want to change the subject or even politely walk away.
Speaker 3: Imagine now what the most triggering thing they might say
Speaker 3: or do could be.
Speaker 2: Imagine them saying it right now, take a deep belly breath.
Speaker 4: And think about how you might engage.
Speaker 2: What might be the best thing for you and your wellbeing.
Speaker 3: Imagine yourself engaging in that way right now. Now, take
Speaker 3: a moment to think about what else might be helpful
Speaker 3: to you to maintain your inner peace during this period.
Speaker 3: Maybe it's limiting the amount of time you are at
Speaker 3: certain family gatherings. Maybe it's making sure you are always
Speaker 3: surrounded by the allies in your family, the ones that
Speaker 3: really understand you. Maybe it's bringing a friend, a partner,
Speaker 3: or someone else for moral support when you attend. What
Speaker 3: else might be helpful to you to maintain your inner
Speaker 3: peace during this period? Practice one more belly breath right
Speaker 3: now to ensure you're ready for whatever.
Speaker 2: Might happen in hell. Belly expands like a balloon. Exhale.
Speaker 3: Belly comes towards your spine.
Speaker 2: You got this.