1 00:00:00,160 --> 00:00:04,440 Speaker 1: Hey, y'all, it's doctor Joy. In collaboration with author and 2 00:00:04,519 --> 00:00:08,320 Speaker 1: breathwork expert z Clark Therapy for Black Girls, is excited 3 00:00:08,360 --> 00:00:12,160 Speaker 1: to present to you a six part meditation series thoughtfully 4 00:00:12,200 --> 00:00:15,320 Speaker 1: crafted to guide you easily through the moments that might 5 00:00:15,360 --> 00:00:19,800 Speaker 1: make the holiday season difficult. Happy holidays, y'all, and take 6 00:00:19,840 --> 00:00:20,520 Speaker 1: good care. 7 00:00:22,320 --> 00:00:23,920 Speaker 2: Stressful family members. 8 00:00:27,880 --> 00:00:32,000 Speaker 3: Another situation you might experience during the holidays is having 9 00:00:32,040 --> 00:00:35,680 Speaker 3: to interact with family members who you have a challenging 10 00:00:35,720 --> 00:00:41,599 Speaker 3: relationship with. They might say or do things that you 11 00:00:41,760 --> 00:00:48,800 Speaker 3: find triggering that really get under your skin. You might 12 00:00:48,840 --> 00:00:54,080 Speaker 3: be frustrated that they always act like this, and you 13 00:00:54,160 --> 00:01:01,920 Speaker 3: might wish that they were different. Take a deep breath 14 00:01:03,000 --> 00:01:06,440 Speaker 3: and accept that you probably won't be able to make 15 00:01:06,480 --> 00:01:14,960 Speaker 3: them change, at least not on this visit. Remember, you 16 00:01:15,000 --> 00:01:20,160 Speaker 3: can't control what they do or say. You can't control 17 00:01:20,200 --> 00:01:26,440 Speaker 3: how they act, but you can control how you show up. 18 00:01:29,400 --> 00:01:33,319 Speaker 3: You can control how much you let them affect you. 19 00:01:36,440 --> 00:01:41,360 Speaker 2: Repeat this in your mind's eye. 20 00:01:41,520 --> 00:01:45,679 Speaker 3: I do not allow others to mess with my inner piece. 21 00:01:51,440 --> 00:02:02,720 Speaker 3: I do not allow others to mess with my inner piece. Now, 22 00:02:02,800 --> 00:02:06,320 Speaker 3: think about what you can do to make sure you 23 00:02:06,560 --> 00:02:16,239 Speaker 3: keep your peace regardless. Notice when you're triggered by them. 24 00:02:16,360 --> 00:02:20,640 Speaker 3: Maybe you notice your muscles tense up, perhaps a tightness 25 00:02:20,680 --> 00:02:25,560 Speaker 3: in your chest or a twisting in your belly. When 26 00:02:25,600 --> 00:02:30,400 Speaker 3: you notice yourself starting to get triggered, practice belly breathing. 27 00:02:32,240 --> 00:02:36,520 Speaker 2: Give it a try. Right now, take. 28 00:02:36,360 --> 00:02:39,240 Speaker 3: A deep breath in through your nose, and as you 29 00:02:39,360 --> 00:02:42,799 Speaker 3: inhal send the breath to your belly, allowing your belly to. 30 00:02:42,800 --> 00:02:44,200 Speaker 2: Expand like a balloon. 31 00:02:46,200 --> 00:02:51,840 Speaker 3: As you ax, hel belly comes towards your spine. 32 00:02:52,720 --> 00:02:54,880 Speaker 2: In how belly gets big. 33 00:02:58,520 --> 00:03:04,760 Speaker 3: Ex how belly comes towards your spine. 34 00:03:05,480 --> 00:03:17,639 Speaker 4: In how belly expands, exal belly comes towards your spine. 35 00:03:17,840 --> 00:03:22,360 Speaker 3: This simple act of belly breathing allows you to calm 36 00:03:22,480 --> 00:03:28,640 Speaker 3: your nervous system so that you can decide how to engage. 37 00:03:28,880 --> 00:03:33,160 Speaker 3: From this calmer and less triggered place, you can decide 38 00:03:33,200 --> 00:03:37,440 Speaker 3: whether you want to engage in a heated discussion, whether 39 00:03:37,480 --> 00:03:43,560 Speaker 3: you want to change the subject or even politely walk away. 40 00:03:47,720 --> 00:03:53,120 Speaker 3: Imagine now what the most triggering thing they might say 41 00:03:53,520 --> 00:03:55,000 Speaker 3: or do could be. 42 00:03:57,640 --> 00:04:06,160 Speaker 2: Imagine them saying it right now, take a deep belly breath. 43 00:04:08,320 --> 00:04:13,320 Speaker 4: And think about how you might engage. 44 00:04:13,520 --> 00:04:17,600 Speaker 2: What might be the best thing for you and your wellbeing. 45 00:04:20,720 --> 00:04:34,760 Speaker 3: Imagine yourself engaging in that way right now. Now, take 46 00:04:34,760 --> 00:04:38,080 Speaker 3: a moment to think about what else might be helpful 47 00:04:38,120 --> 00:04:41,840 Speaker 3: to you to maintain your inner peace during this period. 48 00:04:46,080 --> 00:04:49,080 Speaker 3: Maybe it's limiting the amount of time you are at 49 00:04:49,160 --> 00:04:55,240 Speaker 3: certain family gatherings. Maybe it's making sure you are always 50 00:04:55,279 --> 00:04:58,640 Speaker 3: surrounded by the allies in your family, the ones that 51 00:04:58,800 --> 00:05:06,160 Speaker 3: really understand you. Maybe it's bringing a friend, a partner, 52 00:05:06,720 --> 00:05:12,560 Speaker 3: or someone else for moral support when you attend. What 53 00:05:12,800 --> 00:05:17,359 Speaker 3: else might be helpful to you to maintain your inner 54 00:05:17,440 --> 00:05:29,920 Speaker 3: peace during this period? Practice one more belly breath right 55 00:05:29,960 --> 00:05:32,479 Speaker 3: now to ensure you're ready for whatever. 56 00:05:32,279 --> 00:05:40,520 Speaker 2: Might happen in hell. Belly expands like a balloon. Exhale. 57 00:05:40,560 --> 00:05:47,000 Speaker 3: Belly comes towards your spine. 58 00:05:47,240 --> 00:05:47,840 Speaker 2: You got this.