Episode 14 – Acknowledging Difficult Emotions | Daily Pause (5-Minute Guided Meditation)

Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each session is a chance to pause, reset, and bring calm back into your day.

In this episode, we’ll practice acknowledging difficult emotions—not pushing them away, but meeting them with presence, curiosity, and kindness.

✨ Today’s meditation includes:

• A grounding breath to create a sense of safety

• Gentle body awareness to notice where emotions live physically

• Breathing light and kindness into tension or heaviness

• Recognizing emotions as temporary visitors, not your identity

• Building resilience and calm through compassionate presence

Instead of resisting what you feel, this meditation helps you create space for your emotions and face them with gentleness.

If you’d like to make mindfulness part of your everyday routine, subscribe now. Together, we’ll take these moments of calm one day at a time.

Full Guided Meditation Transcript

Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I’ll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.

If you’d like to make mindfulness part of your everyday routine, be sure to subscribe, and together, we’ll take these moments of calm one day at a time.

Welcome. Find a comfortable position and gently close your eyes. Allow yourself to feel safe and supported.

As usual, let’s begin by taking a deep, slow breath in through your nose… and a gentle exhale out of your mouth. Again, breathe in… and breathe out.

As you breathe, imagine you are creating a safe, calm space within you. Your breath is a kind and steady presence.

Today, we’re going to gently acknowledge any difficult emotions that may be present. There’s no need to push them away. We can simply be with them—with curiosity and kindness.

I invite you to notice where you feel this emotion in your body. Is it tightness in your chest? A knot in your stomach? A heaviness in your shoulders?

Just notice the physical sensation. There’s no need to give it a name or a story.

And as you breathe, imagine you’re breathing a soft, gentle light into that area of your body. Inhale kindness. Exhale and soften around the feeling.

The emotion is not you. It is simply a temporary sensation passing through.

You have the strength to be present with your emotions just as they are. You are holding space for them without being consumed by them. They are guests that will eventually leave.

Take a final, gentle breath in… and as you exhale, slowly bring your awareness back to your surroundings.

When you’re ready, gently open your eyes. Know that you can face whatever comes with a sense of calm and resilience.

That’s it for today’s meditation session. I look forward to seeing you tomorrow.