This meditation is here for the moments when you need to pause and explore what’s happening for you in real time.

When you notice an emotion, trigger or pattern coming up, this guided practice will take you through the E.M.O.T.E Protocol — helping you create some space around your experience, gently observe what's happening and listen to what you need.

You don't need to have everything figured out before you press play. You can simply arrive with whatever is here and allow yourself to be guided through it.

Reflection Prompts

The EMOTE Protocol A simple way to move through patterns or triggers in real time.

E — Experience

M — Meet

O — Observe

T — Tend

E — Evolve