Hello and welcome.
Welcome to this meditation on how to mindfully connect to the mental and physical load you carry.
I'm Inge and I'll be guiding you through this practice.
This meditation is a three-step practice.
The first step is feeling the load.
One way of taking better care of yourself is to develop an intuition for knowing when the load you are carrying is simply too much.
Step number two is about unpacking the load.
When we spend mindful time with the specific burdens we carry,
We can prioritize and reorganize and be more compassionate with ourselves because we're aware of all that we carry.
In the third step we will repack the load.
When we repack our load we choose what we wish to carry and what we are able to carry and we choose what we wish to let go of and we acknowledge which load we may need help with.
It may be useful to make sure you have a journal nearby so you can take some notes at the end of this practice.
When you are ready,
Let's begin.
Sit comfortably,
Close your eyes,
Place your hands on your legs,
Allow your shoulders to release down the back.
Actively press your sitz bones into the surface beneath you and from there rising your spine up,
Creating length,
Opening the chest,
Widen the collarbone,
Inhaling freely through the nose,
Open the mouth,
Sighing out slowly,
Inhaling through the nose,
Gently sigh out,
In and out.
Now take a moment to notice what you've brought with you today to this practice.
Imagine that all your worries,
Your pain,
Your goals,
Pursuits,
Fears,
Joys and troubles are all packed into one backpack that rests on your back.
Feel the load you're carrying today.
Is your bag heavy or light and small?
Focus only on really feeling the whole load pressing on your body,
Not on anything in particular.
Where do you feel the load pressing?
See if you can just be open to what comes up,
Whatever it may be.
How does your load feel today?
Is it bearable or does it feel overwhelming?
So let's start to unpack.
Imagine you swing the bag off your shoulders and put it on the ground.
How does it feel to take a moment of rest and take this load off your shoulders?
Open the bag,
Look inside and notice the first thing in there.
Whatever it is,
Unpack it and put it in front of you and have a look at it.
What's this item in my bag?
Observe it from a place of compassion.
Whatever item comes out of your bag,
Give it your kind attention,
Acknowledge it,
See it,
Nurture it.
And when you've noticed and acknowledge your first item,
Have another look in the bag.
What else do you find?
Keep unpacking your bag until there's absolutely nothing left.
You can press pause here to take as long as you need.
When everything is unpacked,
Have a look at all that is in front of you and if it is a lot,
Take a moment to acknowledge that.
It is time to grab your journal and write down all the things that are lying in front of you now.
You can press pause here to take as long as you need.
Write down which of these items do I have control over.
Which items are at this moment not within my ability level to carry?
Which items are my responsibility and which items are not my responsibility?
Which items are ghosts from the past,
Emotions that I keep reliving,
That I would like to gently release and let go of?
Which items do I need help with?
You can press pause here to take as long as you need.
It is time to repack your bag.
Pack only what you can carry.
Those are things you have control over,
That are your responsibility,
That are in this moment within your ability level to deal with and that you feel you need on your journey.
Mentally repack your bag.
Put all those items in that are meaningful to carry.
Swing the bag over your shoulder and check how it feels.
Those items you left on the floor today may need to be unpacked often.
That's okay.
It's part of the practice.
Perhaps that someday you feel there is more room in your bag and you can take them back into your backpack.
Then,
This meditation is really for you to practice how to feel and shift weight so over time you can carry more appropriate loads.
Thank you for practicing with me today and trusting me with your mind and body.
I'm honored to share this practice with you.
Namaste.
