Speaker 1: Welcome to the Things you Can't Unhear podcast. I'm your host,
Speaker 1: Maritza Barone. Get ready to hear moments that will help
Speaker 1: you to see the world differently and inspire you to
Speaker 1: become the happiest, healthiest, and kindest version of you.
Speaker 2: Welcome to this meditation to help you step out of
Speaker 2: drama and back into yourself. Find a comfortable position you
Speaker 2: can sit or lie down. Let your hands rest gently,
Speaker 2: and if it feels safe, allow your eyes to close.
Speaker 2: Take a slow breath in through your nose and a
Speaker 2: long stick to eat. Breath out through your mouth again,
Speaker 2: breathe in and breathe out. Let your breathing settle into
Speaker 2: its natural rhythm. Now, nothing to change, nothing to fix.
Speaker 2: Now bring your attention gently to your life right now,
Speaker 2: without judgment. Begin to notice where drama shows up for you.
Speaker 2: This might be with people you interact with, conversations that
Speaker 2: feel charged, or repetitive situations that pull you into stress, gossip, conflict,
Speaker 2: or emotional intensity. It might be pattern you keep finding
Speaker 2: yourself in, or even moments where you notice you are
Speaker 2: the one creating or feeding the drama. Just notice who
Speaker 2: or what tends to pull you out of your peace.
Speaker 2: Silently name it to yourself. Let it come into awareness
Speaker 2: without needing to change it. Now, bring your attention into
Speaker 2: your body. Think about one of those situations. Notice what
Speaker 2: happens in you when you picture it. Where do you
Speaker 2: feel it? Is it in your chest? Is it in
Speaker 2: your stomach or your throat or your jaw or your shoulders?
Speaker 2: And what happens to your breath? Does it become shallow tight?
Speaker 2: Just observe not to fix it, only to notice how
Speaker 2: your body responds to drama. And now gently ask yourself,
Speaker 2: what does this cost me? What happens to my peace
Speaker 2: when I stay in this energy? What do I miss
Speaker 2: out on when I'm caught here? Maybe it's clarity, Maybe
Speaker 2: it's connection, Maybe it's peace or rest or maybe it's
Speaker 2: joy or progress in something that truly matters to you.
Speaker 2: Let that land softly. Now ask yourself, how did I
Speaker 2: respond in that moment? What did I say or do
Speaker 2: that added to the intensity. What did I assume about
Speaker 2: the other person or the situation? And importantly, where was
Speaker 2: my power in that moment? Because we cannot control others,
Speaker 2: we can always choose ourselves. Now, ask if I could
Speaker 2: see this moment again, what is one different way I
Speaker 2: could have responded. Maybe it's pausing before replying. Maybe it's
Speaker 2: not engaging at all. Maybe it's speaking more calmly. Maybe
Speaker 2: it's choosing silence instead of reaction. Not to judge yourself,
Speaker 2: only to learn. Now, imagine the same situation again, but
Speaker 2: this time you're different. You are grounded, You are slower
Speaker 2: to react, You are aware of your breath. You are
Speaker 2: choosing not to feed what drades you. Watch the situation
Speaker 2: unfold again, but this time you do not step into
Speaker 2: the drama. You stay centered. You respond differently. You allow
Speaker 2: space instead of tension. You choose clarity instead of reaction.
Speaker 2: Notice how the energy of the situation changes when you
Speaker 2: do not feed it.
Speaker 3: See it's softening, See it lose using intensity. See yourself
Speaker 3: staying steady. Notice how this version of you feels what
Speaker 3: shifts in your body?
Speaker 2: Is there more space in your chest, more ease in
Speaker 2: your breath, this sense of calm, even if the situation
Speaker 2: around you is not perfect. Let that feeling grow. Now,
Speaker 2: imagine this is your default way of being, not pulled
Speaker 2: into every story, not reacting automatically, not feeding what drains you. Instead,
Speaker 2: you are intentional with your energy. You notice you pause
Speaker 2: you choose. Picture your life with more of this version
Speaker 2: of you in it. What opens up, what becomes available
Speaker 2: to you? Let yourself feel what that might be like.
Speaker 2: Now bring it back to your breath. Take a slow
Speaker 2: breath in through your nose, and a longer breath out
Speaker 2: through your mouth. Again through the nose and out through
Speaker 2: the mouth. Now silently repeat this to yourself.
Speaker 3: I notice, I pause.
Speaker 2: I choose. I notice, I pause, I choose. When you
Speaker 2: feel pulled into the drama in future, this is your space,
Speaker 2: a pause between trigger and reaction, and in that pause,
Speaker 2: you have power, not over others, but over yourself. Now
Speaker 2: take one more deep breath in and slowly exhale. Bring
Speaker 2: your awareness back into your body. Feel where you're sitting
Speaker 2: or lying, feel the support beneath you. Then, when you're ready,
Speaker 2: gently open your eyes and smile. Carrying this sense of
Speaker 2: awareness with you today to stay anchored in yourself at
Speaker 2: every moment. Thanks for listening to the show. What did
Speaker 2: you think and what did you feel?
Speaker 1: Let us know by leaving me a message on the
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