Welcome to the waking up tired meditation.
This is non-yogi Alex.
This meditation is for those of us who wake up with fatigue,
Perhaps as though we haven't slept at all,
Whether we did or didn't.
This is not a meditation to help you go back to sleep,
Nor will it have you clasp your hands at your chakra for energy.
No,
You've woken up still feeling tired and right now you just need to get your day off to the best start you can.
Let's begin.
Take a position that you find comfortable,
Whether it's lying down,
Sitting up,
Or even taking a walk.
First,
Let's focus on the belly.
Why?
Because diaphragmatic breathing can help us de-stress,
Whether it's through your nose or mouth.
Take a deep breath in and let it out.
Notice how your belly slowly rises as you breathe in and goes back down as you breathe out.
Continue with your breathing,
Again not worrying about whether it's through your mouth or nose,
Or how long your exhale or inhale lasts.
It's important to remember that your body may not feel its best right now,
But it is working.
You are breathing.
You are going to get through the day.
You are going to be okay,
But it's beyond frustrating.
You've woken up tired.
You can't go back to sleep,
Either because you have things to do or because your body won't let you.
It may cause you anxiety or even depression.
Maybe you know what's causing the fatigue,
But it's very possible you're one of the many who can't figure it out.
Maybe you've tried a million different things for it,
Or maybe you haven't.
Either way,
Your only choice is to face the day,
Just doing the best you can under the circumstances.
Continue focusing on the belly and the breath,
Slow,
Deep,
And steady.
As you continue,
It's time to acknowledge the stress you're feeling.
We're not going to play detective,
But we can't just bury our emotions.
We'll allow ourselves 20 seconds,
Not yet,
To focus on the anxiety or stress you might be feeling from waking up tired.
During this time,
Maybe you'll silently ask,
Why am I so tired?
If you don't know,
Is there anything even small that might improve it?
Or maybe you've tried seemingly everything.
Then you might ask yourself,
Okay,
If these are the cards I've been dealt,
How do I still make the most of my day?
Maybe you don't have answers to all these questions,
Or any of them,
But we do need to acknowledge those fears.
Our 20 seconds of worry time begins now.
Well done.
You've allowed yourself to recognize some of those anxious feelings.
Acknowledging the why and the how is useful,
But dwelling on them is not going to help you get past the stress of how you're feeling in this moment.
Continue to focus on the breath,
Slow and through the belly.
In a moment,
Not yet,
We'll think about the day ahead.
I know it might be overwhelming to think about going through the whole day feeling like this,
But let's think about something good you're looking forward to today.
Maybe it's seeing a friend or a loved one.
Maybe it's a project you'll at least occupy your mind with.
Maybe it's something you're going to eat,
A book you're going to read,
Or a TV show you'll watch.
Now,
If you absolutely can't find something good to look forward to,
That's okay.
Try and think what you'd like to do today besides going back to sleep.
That could make you feel even the slightest bit better.
We'll take another 20 seconds or so to think about a possible good moment in the day ahead.
Well done.
Finally,
Let's talk about hope.
Maybe you've been dealing with the stress of waking up tired for so long that it's hard to remain hopeful.
But remember,
Not only do new discoveries appear in the medical world all the time,
But our bodies can heal.
Miracles,
Whether you lean toward the spiritual or the scientific,
Do happen.
If that sounds too hard to believe,
Maybe just think about a small improvement that could occur.
Don't give up.
There is always hope.
As we approach the end of today's practice,
Let's take another deep inhale as your belly rises.
Exhale as your belly falls.
Do it again on your own as you allow the clean,
Fresh air to come into your lungs.
No matter how crummy you're feeling right this second,
Do your best to welcome the day.
There will be moments that are better than this moment.
You will achieve moments of calm and less fatigue,
If even just a tiny bit less.
You've taken time to worry about it,
So now it's time to let go of that stress with each exhale the best that you can.
You recognize that the fatigue and the anxiety may not have disappeared,
But you have the strength to conquer the day.
And as we end our meditation,
We leave with just one goal to simply take that first step from wherever you are and begin the absolute best day you know.
