Welcome to today's meditation and the sixth day of your journey.
Today's meditation will focus on moving from overwhelmed to a state of ease.
By simplifying.
By returning to what is manageable.
By coming back to one thing.
At a time.
Begin by settling into a comfortable,
Balanced position.
Start with a few slow breaths.
Breathing in gently.
Feeling the front body rise.
Notice the pause at the top of the breath.
And exhale.
Maybe through the mouth.
Let the exhale be a little longer than the inhale.
Feel on the inhale.
Release and the exhale.
Use the inhale to nourish and refresh yourselves.
Let your mind and body relax on the exhale.
Close the lips and continue breathing gently through the nose.
Feel the breath move through the body in a slow,
Steady rhythm.
Overwhelm can make the mind feel crowded and the body feel tense.
It can speed up the breath.
And distort our perception.
It can make small things seem big and big things feel impossible.
Let's begin by creating a little more space with the breath.
Lengthen your spine.
Bring your shoulder blades together.
Feel the chest lift.
Let the exhale be slow and long.
Let the breath create space.
And let the body receive it.
Now relax your face.
Your forehead.
Your eyes.
You draw.
Your neck.
Relax your shoulders and your arms all the way down to your fingers.
And on your next exhalation,
Breathe relaxation down your torso.
Down into your legs and your feet.
With the body relaxed,
Let's create some mental space.
When we're overwhelmed,
The mind ties everything together into one dense knot.
Decisions to be made,
Actions to be done,
Planning,
Execution,
All mashed into a single tangled ball.
It can feel overly complicated.
Hard to sort.
Hard to manage.
We start to untangle the knot by looking at one thread at a time.
By separating out the different parts.
Bring your attention to your own body and all its different parts.
Each with its own form and function.
Your feet carry you through your day,
Taking you where you need to go.
Your hands help you do what needs to be done.
One task at a time.
Your head helps you decide what to do now.
What's next?
And what can wait.
For any challenge that looks or feels like a knot.
Start to separate the threads one by one.
Let your head determine what decisions need to be made now.
And let the others wait their turn.
Today's decisions today.
Tomorrow's decisions tomorrow.
Let the mind release its grip.
On what it doesn't need to deal with right now.
Move your attention to your hands.
Let your hands focus on the task at hand.
Let the others wait.
Today's actions today.
Tomorrow's actions tomorrow.
Allow your hands and your body to relax so they can focus on what needs to be done now.
Not anticipating what will need to be done down the road.
Let your feet take you where you need to go,
One step at a time.
Today's journey today.
Tomorrow's Journey Tomorrow.
In your mind's eye,
See the knot gently separate and untangle.
As you take each step,
Action or decision.
See the knot gently.
Untangling.
In your mind's eye.
When the mind looks at threads,
Not knots,
It relaxes.
When the mind is calm,
It is more effective,
More brilliant.
The body too becomes more balanced and efficient as it releases tightness and tension.
Continue to breathe in gently.
And out fully.
Breathing in calm and clarity.
Breathing out,
Stress.
Breathing in stillness and serenity.
Breathing out,
Overwhelmed.
Bring your attention back to your steady heartbeat.
Back to your center.
Feeling grounded and sure.
Knowing that you only ever have to take things one step at a time.
That you only ever can take things one step at a time.
And that that is enough.
Take a deep breath in.
Then exhale fully.
Flutter your eyes open.
And come back to the room.
There's no rush.
Take your time.
And when you're ready,
Move into your day.
Taking one breath.
One moment.
One action.
At a time.
Thank you for taking the time to meditate with me today.
Namaste.
