This is Raimi from Create Balance Method.
Thank you for joining me today for the I Got This meditation.
Please find your position of rest,
Maybe sitting up with enough back,
Neck and shoulder support.
Alternatively,
If you choose to lay down,
You can also prop some pillows underneath your knees as they help us to relax.
Propping up our knees also allow the parasympathetic nervous system to activate.
So once you're in this position,
Begin to take some deep inhales through the nose and out through the mouth.
And I want you to extend your exhales out a tiny bit longer than your inhales.
Keep this going,
Extending out exhales.
Good.
Now we will begin the two-fourth breath.
Inhaling through the nose for two,
Exhaling to the mouth for four.
Inhaling for two counts,
Exhaling for four counts.
Beautiful.
Another few rounds.
Now I want you to inhale for four.
Let's go together.
Inhale one,
Two,
Three,
Four.
Hold.
Exhale one,
Two,
Three,
Four.
Hold.
Inhale one,
Two,
Three,
Four.
Hold.
Exhale one,
Hold.
Inhale one,
Two,
Three,
Four.
Hold.
Exhale one,
Two,
Three,
Four.
And release.
Completely letting go,
Feeling even more relaxed here.
Allowing your body to just melt into gravity beneath you.
How satisfying would it be to have all that you ever wanted in the world without any effort or work?
Sure,
It may sound appealing and initially could feel wonderful,
But soon getting all that you've ever wanted without any input on your part could lose its sense of reward.
We'll get used to the prize and it's the wow factor that may wither.
But if you've been waiting for something and wanting it and chipping away at your goal with effort,
Patience,
And strategy in order to get what you desire,
That type of arrival to the finish line,
That sweetness of the goal feels incredible.
We all know what this feels like.
Good old satisfying hard work paying off.
The reward without work feels short-lived.
Similarly,
Being assured with yourself without a journey before that is also not as satisfying.
If you woke up one day with all the confidence in the world and self-love without having fought to get there,
Without having stumbled or sticking up for yourself,
Without having learned to love your imperfections,
Your journey may have felt smooth and easy,
But does it really have stories or a proper build or character?
I got this.
I got this.
I got this.
I got this not because I know I will never make mistakes or that I'll always be strong for that is not true.
A lot of times I won't know what to do.
I will fall and I will make mistakes,
But I got this because I know I will get up after falling and I know I will try.
I got this because when I don't know what to do,
I know I will try my best to figure it out.
Some days I'll be able to manage it.
Other days not so much,
But I still got this because even when there seems to be no support and my world feels like it's crumbling,
I know I'm there deep inside of me.
This quiet,
Calm presence inside who's willing to stand up and give me that support,
That final kick,
That one more push,
That one other shred of effort.
Continuing to be still here,
I want you to observe how the body feels.
Observe the state of mind,
The stillness in your body,
The peace in your heart.
I want you to ask yourself to show you why you think you're the best person to go to for support.
Is it because of your unwavering spirit?
Maybe because you're very ambitious.
Perhaps you've had a lot of valuable life experiences.
Perhaps you've fallen so many times getting up is possible.
Maybe it's because you're a really kind and supportive person.
Whatever the reasons are,
What makes you think you got this?
Now I will direct you to some body parts and as I do,
I want you to repeat the words,
I got this,
To those body parts as you visualize them.
Taking your attention first to the soles of your feet which carry you around the world.
Maybe sending some inhales and exhales to your feet,
Repeating in your mind,
I got this as you do.
Now moving your awareness up from your feet to your reproductive organs.
These organs keep your hormones in check and have the ability to literally create life but is otherwise very powerful in regulating your body's conditions.
Sending inhales and exhales there as you say in your mind,
I got this,
I got this.
Now focusing awareness up to your belly area.
Your belly is your home to nourishment,
Your storage to emotions.
The organ that keeps you warm and safe protects you with instinct.
Sending inhales and exhales there and repeating,
I got this,
I got this.
Now bringing awareness up to your heart,
Your heart that feeds the rest of your body with blood.
The heart that allows you to experience,
To feel,
To feel happiness and also a range of other emotions including fear and sadness.
This heart that proves to you that you are alive day and day again.
Sending your breath there,
I got this,
I got this.
Now focusing on your throat area,
This area allows you to share yourself through your voice with the world.
It communicates with the world what's going on inside of you.
Sending your breath here,
I got this,
I got this.
Now moving your awareness up to the space between your eyebrows which is your third eye.
This space determines how you navigate around life.
It is your sense of self,
Your sense of worth and the glasses to which you observe the world around you.
Sending your breath here and repeating in your mind,
I got this,
I got this.
Now moving awareness up to the top of your head,
Right above your scalp.
This is where your brain is located inside.
Your brain is your control center.
It is your decision-making help.
It helps you focus,
Make choices,
Decide.
Sending breath here,
I got this,
I got this.
Now allowing your awareness to include your whole body as you repeat this,
I got this,
I got this.
Allowing this mantra to enter each cell,
Muscle and fiber of your being.
Feel free to keep this going for as long as you need but when you are ready you can connect back with the day by noticing the temperature of the room,
By being intentional with your inhales that enter your nose,
Breathing in fresh air and releasing stale oxygen again.
Maybe starting to notice how your body feels on the ground or on your bed.
Noticing any sensations in the body,
Starting to wiggle fingers and toes and slowly opening your eyes to return back to your day.
