Welcome to part four of Meditation for Overthinkers.
Today we're going to practice accessing another part of our collective awareness that can allow us to remember that we are always loved and we are always held even when we're struggling to love or hold ourselves.
So first get comfortable.
Remember this is the time for you to listen to your body,
The time that you have with yourself.
So I know that you have other things you need to do,
I know you have many tasks on your to-do list,
But right now this time is for you.
So take the time to make yourself comfortable,
To remind yourself that everything in your to-do can wait for later and this is the short amount of time that you're taking today for yourself to nourish yourself,
To nourish your body,
To nourish your spirit.
So getting comfortable might mean placing your feet flat on the ground and sitting up straight,
Closing your eyes if you feel safe to do so.
You might be lying down,
That's fine too,
Or you might even feel the need to get up and start moving your body,
Stretching or dancing around.
Absolutely everything is okay.
It's okay if you feel angry,
It's okay if grief comes to you.
In these sessions we are learning to listen to the sensations of our bodies and to trust them,
So that if your body asks for you to stand up there's no reason not to.
If your body asks for you to cry there's no reason not to.
If your body asks for a sip of water there's no reason not to.
So close your eyes and start by taking a few deep breaths,
Remembering to relax your pelvic floor,
To relax your shoulders,
To relax your jaw,
To relax your neck.
You might need to move these parts as well in order to fully relax them.
Sometimes we are too tense to relax without first tensing up even more,
Sort of enlivening the muscles that are feeling the tension or are held in a stuck position.
We want to enliven them by tensing them up even more and then fully releasing them.
So if you're feeling some tension try to expand that tension,
Expand the part of your body that's feeling the tension on your inhale and then relax and let the tension release.
And again inhale into any tension you feel and relax and let the tension release.
You can also use this technique when you are feeling frustration,
Numbness,
Sadness,
Anger,
Guilt,
Anything.
You can breathe right into that feeling and then relax and release.
As you relax,
Remembering that there is no noise,
Everything is just sound.
And just like the sounds around us,
Our thoughts are like sound.
We choose which thoughts to pay attention to and which ones we just observe.
We choose where our presence and our focus goes and right now we're choosing to focus on our breath and our bodies.
It's absolutely not wrong to think but we need to give it a break now and then,
Rest,
Feel our bodies,
Feel the knowing in our bodies and the strength in our bodies,
Feel the capability of our bodies.
We are not emptying our minds,
We are simply noticing our bodies and the sensations in our bodies and the sensation when we breathe.
Noticing when we breathe where we feel tense and noticing where we expand.
So I want you to take a moment to feel your feet.
Feel how they feel on the ground.
How does the ground feel to your feet?
Is it cold?
Is it warm?
Is it firm or soft?
Flat or bumpy?
Feel how stuck firmly your feet are to the ground.
Feel them becoming heavier and heavier.
Feel your feet becoming more firmly placed on the ground,
More firmly stuck,
More aware of their connection.
I want you to imagine a rope like a thick vine stretching down like a thick vine stretching down from your bottom all the way into the core of the earth.
Going to the grass and through the layers of dirt,
Through the layers of rock,
All the way into the very center of the earth.
You are connected to this earth,
You are nourished by this earth and you will always be a part of this earth.
Feel the gravity holding you down and imagine that vine getting thicker and thicker connecting you,
Your whole body,
More firmly to the earth.
Bring your awareness to the knowing that this earth has nourished you always,
That this earth will nourish you no matter what.
The nourishment you receive from this earth is The nourishment you receive from this earth is unconditional.
She loves us and holds us unconditionally.
She loves us and holds us unconditionally.
She will never turn away.
Feel yourself becoming heavier and heavier,
Stuck fast with the gravity that holds us safe and loved in her arms,
In her embrace.
Just like a mother's body has a kind of gravity for her children,
So too does the earth have a gravity for hers.
Breathing deeply,
Relax your belly and breathe low into your womb.
Feel free to make some noises,
To sigh.
Allow yourself to vocalize.
The sinking into the hold,
Sinking into the gravity,
Sinking into the knowledge that she will never let you go.
No matter what you do and no matter what you say,
She will never let you go.
And this love,
This acceptance is available to you.
And this love,
This acceptance is available to us always.
Just breathing now,
Trying to make your exhales longer than your inhale.
Inhaling through the nose and exhaling through the mouth.
And breathing in to expand anywhere that holds pain or tension.
Breathing out to release.
Okay,
One last deep breath in through the nose,
Relaxing with a vocalization out through the mouth.
Remember,
You cannot do this wrong.
There is no wrong way.
And when you feel ready,
Coming back to the present moment,
You can open your eyes gently and simply remember there is nothing that you can ever do to not deserve the unconditional love and the deservingness of being here,
Learning and growing and exploring this body and this life.
In whatever way you choose.
Thank you so much for being here with me.
If you enjoyed this,
Please leave a review.
Or please leave any commentary that can help me make it better.
If there's something that you really enjoy about these meditations or something that you don't,
Feel free to leave a comment because it helps me make it better.
I hope to see you again soon.
Bye.
