Hello and welcome to this meditation for getting out of overwhelm.
My name is Vu Uyo and I am your guide for the next few minutes.
Thank you for choosing to arrive into this moment.
Find a comfortable seat with the soles of your feet planted on the floor.
Perhaps you are seated at your desk.
I would suggest just turning your body and gaze to the side away from the workstation to create a sense of separation for a moment.
For the next few minutes,
Nobody needs you.
Nothing is expected of you.
Sit now with your spine erect,
Feet grounded and hands placed on the knees with palms facing down.
We will begin with the breathing exercise to get grounded.
Inhale through the nose or the mouth if that feels more accessible.
Exhale through the mouth.
On the next inhale,
Lift your shoulders up to your ears and squeeze.
As you exhale,
Drop your shoulders heavily and really feel as gravity draws them downwards towards the earth.
Feel your body being held and supported by the surfaces beneath you.
Keep breathing deep here.
When we are overwhelmed,
It usually feels like just having too many things on our plate and perhaps not enough capacity to do them all.
With this meditation,
I'd like to invite a sense of compassion for yourself to be able to complete the tasks we can and delegate the tasks that are less accessible.
More than anything,
To get out of our heads and be in a more embodied place.
Take a deep breath that fills the belly now.
Hold at the top and exhale through the mouth.
We inhale for four counts.
Exhale.
Inhale.
Hold for seven.
Five,
Four,
Three,
Two,
One.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four and hold,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale and as you do,
Welcome support and compassion.
And hold.
Exhale,
Release what you cannot control.
Release the tension.
Inhale.
Hold.
Exhale.
Last deep inhale.
Hold and exhale.
Allow your breath to find a natural rhythm.
Release any tension in your face.
Soften the space between your eyebrows.
Soften the eyelids.
Unclench your teeth and let your jaw rest slightly open.
Letting your tongue rest on the roof of your mouth.
You might choose to welcome a mantra now to repeat it silently to yourself.
This way we introduce a more nourishing narrative.
I am supported.
I have the tools and enough time to achieve my goals.
I am supported.
I have the tools and enough time to achieve my goals.
To achieve my goals.
Go within now and welcome a sense of clarity.
And when you hear the bell,
We will return to this moment.
Focusing on your breath as your anchor and your mantra.
Release your mantra now and return back into the moment.
Return to this presence,
Knowing that you are supported,
Knowing that you have the tools and enough time to achieve your goals.
You have all the tools that you need and enough time to complete what needs to be done.
Thank you for meditating with me.
And I know that you've got this.
I wish you all the best as you go forth.
And when you need to return,
Know that this meditation will be here for you.
Kama ku.
