Mindful Meditation For When Times Are Super Stressful

Sometimes life can throw a few extra curveballs your way all at once and you might find yourself overwhelmed. This can come from doing too much, or from when an unusual amount of high-emotion events come your way. When you try to meet everyone's needs and shuffle your self-care down to the bottom of the list, the wheels can begin to wobble. This meditation is 15 minutes of YOU time, with beautiful breath and body scanning. I hope you enjoy it!

Transcript

Hello,

Today we're finding a space to quieten down and meditate together so welcome to your meditation session.

My name is Bee,

I am so delighted to be here with you today.

Perhaps you're in a space where life is feeling really busy or perhaps it's a bit overwhelming for you right now and so I want to just say firstly good on you for creating a little bit of space to quieten down,

Do a little bit of restoration and really support your physiology by just holding space for yourself.

It is so so important and such a wonderful gift to give yourself.

So if you haven't already I welcome you to find a really comfortable position.

You might have a sunny spot on the couch or be still in bed or just sitting in your favorite chair,

Wherever you find yourself most comfortable and ideally with minimal interruptions.

Having said that I'm a strong believer that you don't need total peace or silence to have a great meditation session.

The world absolutely will continue to make noise around you,

That's the world we live in and so if noises come up notice them and then see if you're able to let them go and come back to yourself.

So let's quieten down now and just begin with three lovely deep breaths.

If you can make these the deepest that you've taken today and if not the deepest perhaps the most intentional.

Noticing if those breaths come up and through the chest or if they come from the belly.

Notice if you have any tightness around your shoulders,

Your neck,

Your jaw as you just start to really sink into yourself here and start holding the space for yourself.

Now we're going to find a steady breath.

It'll be different for everyone and it will also be different every day so what I will really encourage you to do is breathe in through your nose,

Take that breath down as far as you have access to.

So staying soft in your body but see if you can move it down a little deeper than your chest and you might even actively bring your belly up just to encourage that beautiful space there.

Really like physically make the room for that breath to come in.

I'd also ask you to focus on making your out-breath longer than your in-breath.

This is a really important point.

So this is part of the signaling to your body through your nose breathing and that lovely slow exhale.

You're signaling to your body and saying hey everything's okay,

We're good,

We can relax.

So find that rhythm for yourself now and just take a moment here to really connect in with that breath.

Make it yours.

See what you notice about the breath.

What does it feel like?

Your mind will be distracted by now probably looking for other things or remembering things.

That's totally fine,

That's your brain's job.

So welcome it to come back to the breath,

Back to the moment and again just settle back into your body.

And I'll get you to take your attention now to your big toes.

The feeling that you can identify in your big toes.

Are they touching anything?

Is there any sensation?

What do you notice?

Think about where your toes join your foot.

Those connection points,

How incredible.

All of the things in there that we don't really pay attention to but that enable us to move through the world the way we do.

Coming through your foot with your mind now,

Traveling up through the ankle joint,

Up through the back of your calves and as we come past those calves again just notice,

Are they touching anything?

Is there any fabric against them?

Is there anything that's warm or cool?

What do you notice?

Just really check in with yourself about that.

We'll keep coming back to breath,

It's a really important and beautiful anchor.

Traveling a little bit further up the legs,

Going up past your knees.

A little bit of gratitude here for the flexibility they bring to your life and the support that comes from your knees.

Up through your thighs now and into your glutes.

So noticing in the buttocks now,

You're holding tension here,

Accidentally clenching.

Sometimes we do that,

We don't notice it.

What can you let go of?

How can you soften?

Lovely deep breath in through the nose and a beautiful long exhale now.

Coming up through your belly,

Do you notice anything in your belly?

Do you notice any accidental clenching,

Holding,

Tightness?

And if you do,

Can you let it go with your next breath?

You might have your hands on your belly even.

It feels like a really lovely natural spot to let your hands rest often when you're laying down.

We'll bring in your attention up now through your chest,

Up to your shoulders and down your arms.

Take particular notice as you go past your elbows and down to your wrists.

And what does the sensation of your hands feel like right now?

Are they damp or are they dry?

Do you feel a pulse?

Is there anything you notice about your hands?

Scan your mind across your fingertips,

Maybe the pads of your fingers,

Notice what they feel.

And with your next breath in,

Take it in and on the exhale gliding back up the arms again,

Back to the shoulders.

Have a little wriggle here if that feels nice.

Find some softness and some letting go,

Shoulders,

The upper back.

These are classic parts of the body that hold extra tension that we don't always notice.

And now taking your mind up through your neck,

Softening here if you can.

Notice your ears,

Scan up around your forehead now and we'll scan down the face starting with the eyebrows,

Softening your brows,

Softening your eyes.

Notice the area underneath your eyes and see if you've got any wiggle room here to soften even just a little bit more.

Come down past your nose,

Welcome a very gentle smile to your face and as you do that,

Simultaneously soften through the jaw.

Make sure your tongue is relaxed,

Make sure your jaw is super soft and chill here.

There is nothing that you need to hold on to.

Take your mind over your scalp,

Notice if you feel any sensations tingling,

Pulsing and taking your mind now down your spine.

So from the back of your head,

We're going down through the neck,

Down your spine and we're going to travel all the way down to the very end of your tailbone and come up to the area around your perineum and this is your base chakra.

And we're going to just spend a moment here because this one here is the chakra of safety.

Safety,

Stability and because life is a little bit stressful right now,

This chakra in particular could do with a little bit of focus and attention and so visualizing a beautiful red bulb of energy here.

You might see it as a circle,

You might visualize something red that resonates with you but really anchoring into that base chakra now,

Thinking about the color red.

And as you're thinking about that,

Noticing your soft breath,

I'll invite you to imagine that there is a cord,

It's an invisible cord but it's incredibly strong and it travels from that base chakra all the way down into the ground.

So visualize the earth wherever it is beneath you,

If you're in a building it doesn't matter what you're on top of or what store you might be on,

There'll be ground under there.

Visualizing that cord going all the way down into the ground,

Breaking through the surface of the soil,

Pushing through the layers of earth and weaving its way right down into the core of the earth and just anchoring here.

And much like an umbilical cord,

This cord is here to keep you connected to the earth energy,

To knowing that you are safe and supported and having that beautiful visual of being connected with the earth takes us back to our origins.

I'll invite you to notice now if your body feels any more relaxed than it did when we started today and if it does,

Remind yourself that this is all you're doing,

You have access to this.

You can find this feeling anytime no matter where you are by breathing through the nose,

Creating a longer exhale and finding any points in your body where you might be holding tension that you haven't noticed and that little body scan is a really lovely way to check in and find out where that tension might be housed.

Thank you so much for spending this time with me today,

I really really appreciate it and I hope that you go forward from this meditation feeling researched and deeply connected with yourself.

Much love.

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