This is a shorter version of the E.M.O.T.E meditation, created for those moments when something is coming up and you need a little space to pause, ground yourself and explore what's happening in real time.

Use this meditation when you notice a trigger, emotion or familiar pattern beginning to take over. It will guide you through the E.M.O.T.E Protocol in just a few minutes, helping you step out of the experience, gently observe what's happening and tend to what you need in that moment.

You don't need to know exactly what's going on or have time to go deeply into it. Sometimes, creating a little space is enough to help you feel more grounded and choose how you want to respond.

Your E.M.O.T.E Reminder

Experience — What am I experiencing right now?

Meet — Can I meet this  ...