Welcome back to Notes from Within,
A place for a slower rhythm where listening inward is a tool for navigating outward.
A space for clarity,
Presence and expansion.
Part meditation,
Part musing,
Designed for thoughtful leaders and seekers.
Today we'll be doing a full meditation with a focus on overcoming overwhelm.
This practice will support you to reduce that often frustrating,
Overwhelming feeling,
Whether it's at work or in life in general.
Sometimes there's just too much going on and I'm sure you can relate to this feeling.
Too many tasks,
Too many emotions,
Too much that is sitting on our shoulders.
In moments like this,
We will need a little help to ease the overwhelm and settle back into a state of peace.
That is what I'll be helping you with today.
So let's start by finding a comfortable seated position.
I'll give you some time to do this.
You can be sitting in a chair,
On the floor,
On a cushion,
Anywhere that is comfortable for you because comfort is the key here.
And we'll start by taking a nice deep breath in through your nose and out through your mouth.
Another nice deep breath in through your nose and out through your mouth.
And if you haven't already,
You can gently close your eyes or lower your gaze down towards the ground.
Allow your shoulders to drop down towards the earth and the crown of your head to reach up gently towards the sky.
Feeling your spine lengthening gently,
Gently,
Gently up towards the sky.
And now let's start by imagining a ball of light hovering above your head.
This ball of light has a soft quality that is comforting and warm.
We're going to start to slowly allow the ball of light to wash over your body and we'll start with your head.
Feel the light moving down over your forehead,
Over your eyelids and your nose,
Moving down over your lips and your chin.
As it moves,
Feel the release of all your worries.
Feel your eyebrows loosening.
Feel your eyelids heavy.
And feel your lips in a gentle smile,
Releasing any tension from your jaw.
Allow this light to simmer and flow down the back of your head,
Feeling it flowing down your neck and your shoulders,
Moving down your arms and into your hands and fingertips.
Feel yourself melting as the warmth and the light flow into the palms of your hands,
Letting the light pull in the center of your palms and feel this light flowing through the gaps in your fingers.
As the light flows through the gaps in your fingers,
Feel any sense of overwhelm flowing away with it,
Spilling into the air around you.
And now allow the light to flow down your chest,
Down over your waist,
Moving along your thighs and knees,
And moving down your legs and into your feet.
Feel the release of tension as the light flows into your toes and between your toes and into the ground beneath you and around you.
Stay here for a moment,
Bringing awareness to how this feels.
Maybe you feel warm.
Maybe you feel more aware of the sensations in your body.
Maybe you're still feeling remaining tension.
And so just reminding yourself to allow that tension to flow away.
And maybe you feel still and calm.
Feel your whole body covered in glowing,
Glowing light,
As though you were bathed in a warm,
Soothing hug,
Bringing total calm to every element of your being.
Stay here for a moment.
Now allow all the light to flow out of your body and into the ground beneath you and the air around you.
Bringing you back to your natural state.
Spend another moment here.
Now allow this practice to gently drift away,
Noticing this deep sense of calm that remains.
Bring some gentle movement to your toes and your fingers as you reconnect with your physical body.
And keeping your eyes closed,
Take another moment here in silence.
Bring a little more movement to your body,
Maybe rolling your shoulders or moving your arms.
Moving your head gently from side to side.
Or maybe even having a deep stretch,
Raising your arms into the air.
And when you feel ready,
You can gently,
Gently open your eyes.
And as you do this and you reconnect with your surroundings,
You can spend one little moment here asking yourself,
How do you feel now?
How do you feel now?
And remembering that in times of overwhelm,
And these times will come often,
There is always a way out when you bring your awareness to the present moment.
And even if the present moment feels like the overwhelm,
You bring your awareness to your breath and replace that sense of overwhelm with the healing feeling of the movement of your breath.
Or you bring your awareness to meditations like this one,
Where my voice will guide you and distract you from the overwhelm,
Allowing you to find a small but deeply meaningful space for you to reconnect with clarity.
And so obviously,
You're welcome to return to this session whenever you need to.
You can return to it again and again.
But for now,
I wish you a peaceful day.
Thank you for joining me for this meditation.
If it maybe sparked something within you,
A new thought,
An old thought,
A shift within you,
Or even just really knowing that you felt that moment of calm,
I would absolutely love to know.
So you can reach out to me or share reflections here.
And of course,
Follow or subscribe for more sessions similar to this.
Until next time,
May your rhythm be slower,
Your awareness run deeper,
And your actions grounded in ease.
