Podcast Episode 87. Quiet in the Chaos: Being Still During Family Conflict (Part 1)

Transcript

Quiet in the Chaos: Three Meditations for Centering in Conflict

(Read by Craig Robertson):

Welcome to Quiet in the Chaos, a three-part guided meditation series we created to help you find peace, stability, and Love in the middle of life’s most difficult seasons.

Whether you are facing conflict in your family, uncertainty about the future, or the weight of transition, these meditations will give you space to slow down, breathe deeply, and reconnect with what is steady and unshakable within you.

I’m your host Craig Robertson.  I am a Mississippi divorce attorney, not a meditation teacher, but after being introduced to the concept of centering, or contemplative, I have been practicing meditation —with an emphasis on “practice.”  I am convinced meditation can be of great benefit to my clients who are experiencing disruption in their families.

In this series, you’ll be introduced to meditation practices inspired by the Zen tradition of present-moment awareness and the contemplative ritual of deep stillness — adapted in a way that is gentle, accessible, and grounded in Love.  We hired an amazing voice actress named Luna to prompt you along the way, and the meditations are designed for anyone —and they can be returned to anytime you feel activated and need to come back to center – to yourself

Across our three sessions we will first learn to be still in the midst of family conflict, anchoring in breath and the present moment. In Part 2, we will practice rooting ourselves like a mighty oak tree, steady in the ever-shifting winds of life. And finally, release and renew as we experience Love as a River in Part 3, letting it carry away those things no longer serving us.

Our hope is this series will serve as an introduction to meditation, and you will find a teacher, application, workshop or some other resource to help you further develop a practice of present moment awareness…..especially in times like these.

We are going to hear a quick message about the sponsors who have made this show possible, so sit back………relax……………… find a quiet, comfortable place to sit………..and enjoy this first meditation session of this three part series

This series is made possible by our generous sponsors.

First is Enhanced Wellness Living, where Kelly Engelmann and her team at Mississippi’s premier Functional Medicine Clinic empower individuals to reclaim their health through personalized care plans, a “food-first” philosophy, and regenerative therapies—helping clients uncover root causes and build lasting vitality.

We are also proud to be sponsored by Blue Sky Podcasting.  Casey and his team have been recording our show from day one, and they have spent over a decade helping brands like ours craft compelling content.

We are also sponsored by mortgage loan officer Adam Black, now with Cross Country Mortgage.  Adam is in his third season of sponsorship and brings expertise in divorce mortgage planning, helping clients make informed decisions about their home during life transitions.

We also have two new sponsors this season, including our friend Brent Johnston at Life Track Coaching.  Brentpartners with clients to uncover purpose, maximize potential, and navigate challenges with confidence.

And finally, we have the super energetic, always upbeat LaJesca Woodard, a Certified Divorce Real Estate Expert, who offers impartial and professional guidance through complex real estate transactions.

To learn more about our sponsors, click the podcast tab on our website, Robertson.ms.

Session 1 — Being Still During Family Conflict

Introduction- 

Throughout history, people in many traditions have turned to meditation to find calm in the middle of life’s storms. In Zen practice, there is a focus on breath and the present moment — returning again and again to what is here, now.

In Christian contemplative prayer, stillness opens our hearts to the deeper Presence of God, allowing His Presence to wash over us in Love.

But regardless the modality, meditation is simply a way to soften the noise of the world so clarity and compassion can arise.

When we face conflict in our families… our minds race… our bodies tighten…. and our hearts feel raw. Meditation can help slow the spin, ground us in the present, and anchor us in something larger –a knowing that this instant….this moment, is all we really have….and all we really need.

Today, let us rest together in Love, allowing the breath, the body, and the quiet to bring us back to ourselves.

Preparation

Now find a quiet space where you won’t be disturbed.
Sit comfortably, either in a chair with your feet flat on the ground, or on a cushion.
Allow your hands to rest loosely in your lap, and close your eyes if you wish.

Now, settle in… as we arrive together in the here
 and now…
together…….

Welcome

Take a deep breath in through your nose… (inhale sound)
Hold it gently for a moment…
And let it slowly flow out through your mouth. (exhale sound)

Again… in through the nose…
A soft pause…
And out through the mouth, releasing whatever you’ve been carrying.

Whatever feels heavy.

Just for this moment.

With each exhale, let your body settle a little more
as we arrive here,
now,
in the present….
together.

(Pause 10 Seconds)

Let’s bring your attention to your jaw, where we hold lots of life’s weight
Separate your teeth, but keep your mouth closed…
Let the jaw soften, dropping slightly… just a millimeter or two….as if there is a tiny sling upon which your chin can rest

Feel the tiny muscles in your face loosen and let go.

Let your shoulders relax, no longer holding up invisible burdens.

Your arms can hang loosely at your sides, like old ropes whose work is done.
Heavy, effortless, unburdened.

(Pause 10 Seconds)

Notice a gentle warmth spreading through your body —
soft and smooth, like warm wax softening under the quiet, gold glow of a single candle.

This warmth moves down your neck… across your chest…
and slowly into your belly.

Breathe into that space.

Allow it to expand with your inhale… and soften further with your exhale.

(Pause 10 Seconds)

Here, in this moment, there is nothing to fix.
No argument to win.
No story to defend.

Just breath… just being.

Right here.

Right now.

(Pause 10 Seconds)

In the tradition of contemplative stillness, we remember:
quiet is not emptiness — it is the place where Love can be found.  That deep knowing we are being held

It is the awareness you are here, in this moment…. And so is Love

Let this awareness settle into your heart.
Let it renew you from the inside.
You are held in Love.

Repeat this truth to yourself…. “I am held by Love.”

(Pause 10 Seconds)

As you breathe in, say in your mind: Be still.
As you breathe out….held by Love.

Inhale (inhale sound)……… Be still.
Exhale (exhale sound)………Held by Love.

Repeat this slowly, letting the words move from your mind into your body.

Inhale……… Be still.
Exhale………Held by Love.

(Pause 10 Seconds)

Now, bring your attention gently back to your body.
Notice where you feel tension.
It might be in your face, your throat, shoulders, your chest, or your abdomen.
Just notice it.
There is no need to push it away.
Rest in awareness.
Body sensations and even thoughts are like the weather…. They come………. And then they go

If memories or anxieties arise — about conflict, about words said or left unsaid — just notice, honor them….. they are but leaves floating down a river.

Let them pass.

they are just thoughts
no more

No less.

There is nothing to do, but welcome yourself back to this moment.

Right here. Right now.

(Pause 10 Seconds)

Your breath is the anchor.
Inhale… exhale.
Steady.
Gentle.
Unforced.
Like ocean waves…. arriving on the shore
one after another.

Be still.
Held by Love.

If you realize your mind has wandered, great….congratulations…….you see…. You are already back….just return to your breath.

Here.

Now.

(Pause 10 Seconds)

Picture yourself standing in a storm —
wind, rain, and familiar voices are swirling around you —

yet at the very center, there is a still place.
A quiet.
The eye of your life’s hurricane.

This still place is where Love meets you.
This still place is always available to you, even during life’s difficult experiences.

Breathe into that center now.

Feel it expand with every inhale…

Feel it strengthen with every exhale.

Be still.
Held by Love.

(Pause 10 Seconds)

Allow gratitude to touch your awareness.
Gratitude for the breath in your lungs.
Gratitude for the body that carries you.
Gratitude for the stillness to which you can always return,
no matter what is happening outside of you.

(Pause 20 Seconds)

Once more, silently pray with your breath:

Inhale (inhale sound)……… Be still.
Exhale (exhale sound)………Held by Love.

Inhale ……… Be still.
Exhale………Held by Love.

 (Pause 10 Seconds)

As we prepare to close, notice how your body feels now.
The jaw is soft.
The arms are loose, like a pair of empty sleeves on a clothesline.
The warmth is still present, flowing through you.
Your heart open.

(Pause 20 Seconds)

Take a deep, nourishing breath in…
And a long,
gentle
breath
out.

(Pause 10 Seconds)

When you’re ready, bring a little movement back into your body…..you might slowly rock back and forth…. You might want to stretch……. Now, slowly open your eyes,
bringing this stillness with you as you move back into the day ahead.

Thank you for practicing with us today.
The light inside of me, honors the light inside of you.

Namaste

Conclusion (Note: We are out of the mediation now, so this can be ready in a slightly faster tone)

Voice Actress

As we come to the end of this meditation, take a moment to notice how your body feels, how your mind has shifted, and how your heart carries the awareness of Love.

Meditation is a practice — a journey rather than a destination — and the more consistently you return to it, the more its benefits deepen.

If you feel called to continue exploring, consider finding a meditation teacher, joining a local class, or downloading one of the many excellent apps available from the iTunes or Google Play store.

For additional resources to support your health, wellness, and resilience during life’s transitions, we encourage you to explore the content available on the Robertson + Easterling website. There you’ll find articles, tips, and guidance on cultivating balance, self-care, and inner peace.

Remember, this practice is yours — a tool to help you return to stillness, to Love, and to the center of yourself whenever life feels challenging.

Thank you for taking this time for yourself today.

Thank you for joining us for Quiet in the Chaos. We hope these meditations have offered you a moment of stillness, grounding, and connection to Love.

If you’re navigating family conflict, life transitions, or uncertainty and would like guidance on your next steps, we invite you to schedule an initial consultation with Robertson + Easterling. Our team of experienced Mississippi divorce attorneys is here to help you navigate these challenges with clarity, strategy, and care.

Visit Robertson.ms to learn more about our firm or to book a consultation………and take time for yourself today.  Remember: you can return to stillness, grounding, and Love whenever you need.

Legal Disclaimer

R+E Team Member

The material in this series is offered for educational and informational purposes and should not be taken as legal, medical, or mental health advice. Listening to this podcast does not establish an attorney–client relationship with Robertson + Easterling or any of its attorneys. If you have questions about family law, divorce, or related legal matters, we invite you to schedule a consultation with our team.

These sessions are meant to support your overall well-being and sense of calm, but they are not a replacement for care from a licensed mental health professional. If you are experiencing emotional distress, mental health concerns, or especially if you are in crisis, reach out to a professional or contact emergency services right away.