WEBVTT - 9 Minute Guided Meditation to Release Drama in Your Life // Maritza Barone

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<v Speaker 1>Welcome to the Things you Can't Unhear podcast. I'm your host,

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<v Speaker 1>Maritza Barone. Get ready to hear moments that will help

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<v Speaker 1>you to see the world differently and inspire you to

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<v Speaker 1>become the happiest, healthiest, and kindest version of you.

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<v Speaker 2>Welcome to this meditation to help you step out of

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<v Speaker 2>drama and back into yourself. Find a comfortable position you

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<v Speaker 2>can sit or lie down. Let your hands rest gently,

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<v Speaker 2>and if it feels safe, allow your eyes to close.

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<v Speaker 2>Take a slow breath in through your nose and a

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<v Speaker 2>long stick to eat. Breath out through your mouth again,

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<v Speaker 2>breathe in and breathe out. Let your breathing settle into

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<v Speaker 2>its natural rhythm. Now, nothing to change, nothing to fix.

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<v Speaker 2>Now bring your attention gently to your life right now,

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<v Speaker 2>without judgment. Begin to notice where drama shows up for you.

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<v Speaker 2>This might be with people you interact with, conversations that

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<v Speaker 2>feel charged, or repetitive situations that pull you into stress, gossip, conflict,

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<v Speaker 2>or emotional intensity. It might be pattern you keep finding

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<v Speaker 2>yourself in, or even moments where you notice you are

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<v Speaker 2>the one creating or feeding the drama. Just notice who

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<v Speaker 2>or what tends to pull you out of your peace.

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<v Speaker 2>Silently name it to yourself. Let it come into awareness

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<v Speaker 2>without needing to change it. Now, bring your attention into

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<v Speaker 2>your body. Think about one of those situations. Notice what

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<v Speaker 2>happens in you when you picture it. Where do you

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<v Speaker 2>feel it? Is it in your chest? Is it in

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<v Speaker 2>your stomach or your throat or your jaw or your shoulders?

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<v Speaker 2>And what happens to your breath? Does it become shallow tight?

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<v Speaker 2>Just observe not to fix it, only to notice how

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<v Speaker 2>your body responds to drama. And now gently ask yourself,

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<v Speaker 2>what does this cost me? What happens to my peace

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<v Speaker 2>when I stay in this energy? What do I miss

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<v Speaker 2>out on when I'm caught here? Maybe it's clarity, Maybe

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<v Speaker 2>it's connection, Maybe it's peace or rest or maybe it's

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<v Speaker 2>joy or progress in something that truly matters to you.

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<v Speaker 2>Let that land softly. Now ask yourself, how did I

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<v Speaker 2>respond in that moment? What did I say or do

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<v Speaker 2>that added to the intensity. What did I assume about

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<v Speaker 2>the other person or the situation? And importantly, where was

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<v Speaker 2>my power in that moment? Because we cannot control others,

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<v Speaker 2>we can always choose ourselves. Now, ask if I could

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<v Speaker 2>see this moment again, what is one different way I

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<v Speaker 2>could have responded. Maybe it's pausing before replying. Maybe it's

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<v Speaker 2>not engaging at all. Maybe it's speaking more calmly. Maybe

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<v Speaker 2>it's choosing silence instead of reaction. Not to judge yourself,

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<v Speaker 2>only to learn. Now, imagine the same situation again, but

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<v Speaker 2>this time you're different. You are grounded, You are slower

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<v Speaker 2>to react, You are aware of your breath. You are

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<v Speaker 2>choosing not to feed what drades you. Watch the situation

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<v Speaker 2>unfold again, but this time you do not step into

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<v Speaker 2>the drama. You stay centered. You respond differently. You allow

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<v Speaker 2>space instead of tension. You choose clarity instead of reaction.

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<v Speaker 2>Notice how the energy of the situation changes when you

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<v Speaker 2>do not feed it.

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<v Speaker 3>See it's softening, See it lose using intensity. See yourself

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<v Speaker 3>staying steady. Notice how this version of you feels what

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<v Speaker 3>shifts in your body?

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<v Speaker 2>Is there more space in your chest, more ease in

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<v Speaker 2>your breath, this sense of calm, even if the situation

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<v Speaker 2>around you is not perfect. Let that feeling grow. Now,

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<v Speaker 2>imagine this is your default way of being, not pulled

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<v Speaker 2>into every story, not reacting automatically, not feeding what drains you. Instead,

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<v Speaker 2>you are intentional with your energy. You notice you pause

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<v Speaker 2>you choose. Picture your life with more of this version

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<v Speaker 2>of you in it. What opens up, what becomes available

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<v Speaker 2>to you? Let yourself feel what that might be like.

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<v Speaker 2>Now bring it back to your breath. Take a slow

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<v Speaker 2>breath in through your nose, and a longer breath out

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<v Speaker 2>through your mouth. Again through the nose and out through

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<v Speaker 2>the mouth. Now silently repeat this to yourself.

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<v Speaker 3>I notice, I pause.

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<v Speaker 2>I choose. I notice, I pause, I choose. When you

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<v Speaker 2>feel pulled into the drama in future, this is your space,

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<v Speaker 2>a pause between trigger and reaction, and in that pause,

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<v Speaker 2>you have power, not over others, but over yourself. Now

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<v Speaker 2>take one more deep breath in and slowly exhale. Bring

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<v Speaker 2>your awareness back into your body. Feel where you're sitting

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<v Speaker 2>or lying, feel the support beneath you. Then, when you're ready,

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<v Speaker 2>gently open your eyes and smile. Carrying this sense of

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<v Speaker 2>awareness with you today to stay anchored in yourself at

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<v Speaker 2>every moment. Thanks for listening to the show. What did

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<v Speaker 2>you think and what did you feel?

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<v Speaker 1>Let us know by leaving me a message on the

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