Hello and welcome.
My name is Adriana and I will be your meditation guide.
If you have selected this track,
You may have something approaching in your life that is leaving you feeling a sense of anticipatory anxiety.
We have all been there.
It doesn't necessarily have to be something negative that is on the horizon.
It can be a long-awaited vacation or a trip to an amusement park.
It may be something where you are expected to perform,
Like a new job or a big presentation.
It could also be something as simple as your first day back to work after a break.
Whatever it is that you are facing,
You are here now.
This session is meant to tame any sense of dread that you may be facing and calm your mind.
Today I will be using two different ways to calm your mind.
Both ways are exact opposites of one another.
The first method is to bring your focus into the present moment by using your breath and a simple mantra.
The second method is to propel you in time,
Beyond the event.
Both exercises are different and both are equally valuable.
I would like to begin by grounding you into the present moment.
The present moment is eternal.
It is the only thing that is certain.
And in this present moment,
You are safe.
You have nowhere else to go.
You have nothing else to do.
All you need to do is be here.
So let's settle in.
Either seated or lying down,
Begin by taking a long,
Slow inhale through your nose for the count of four.
Let that go gently.
And as you let it go,
Close your eyes.
We will be taking three deep breaths in through the nose for the count of four and exhaling them slowly through the mouth like you're blowing through a thick straw to the count of eight.
These deep,
Deliberate breaths help to calm our parasympathetic nervous system and allows us to relax even deeper.
Let's begin.
Long,
Slow,
Deep breath in to the count of four.
And a long,
Slow exhale out of your mouth to the count of eight.
Two more times,
In through the nose to the count of four.
And out through the mouth to the count of eight.
Good.
And one more time,
In through the nose and slowly releasing through your mouth to the count of eight.
Now,
Returning your breath to a normal rhythm,
I'd like you to settle in even deeper.
If you are seated,
Feel your sit bones sink into the surface where you are seated.
If you are laying down,
Feel your whole body sinking in.
Your limbs are heavy.
Your body is relaxed.
Feel yourself melting into your space,
Almost as if you are becoming one with the space around you.
Stay with this feeling of expansion and continue breathing.
We will be using a simple mantra,
SO HUM.
On each in-breath,
Silently repeat SO.
And on each out-breath,
Silently repeat HUM.
We will do this for just a few minutes.
You may begin repeating SO on the inhale,
HUM on the exhale.
SO HUM.
Feeling the peace that you have created throughout your entire body,
Now it is time to propel you from the present into the future.
Take a long,
Slow,
Deep breath in.
Now let that go.
Take another long,
Slow,
Deep breath in.
And let that go with a sigh.
With your body still at ease,
I want you to imagine that the event or the situation that you were dreading has come and gone.
See it as if you got to skip a scene in a movie.
Begin by imagining the moments immediately following the event's conclusion.
Take a moment and imagine.
What are you doing?
Who is with you?
How does it feel knowing that that moment is behind you?
Breathe into these feelings.
Feel any sense of relief in your body.
Stay with this sense of completion.
Perhaps it is a sense of pride,
Joy,
Maybe a sense of satisfaction or closure.
Stay with those feelings.
Stay with these feelings of peace that you are cultivating.
Breathe.
Feel your body relax into those sensations of being on the other side.
Take another long,
Deep breath in.
And let that go.
Now,
I would like to move you even further into the future.
Perhaps it is several days after the event.
Imagine you are back in your safest space.
You have nowhere else to be and nothing else to do.
How do you feel?
Who is with you?
What are you doing?
Bring yourself to this place.
Feel it in your body.
It is a familiar and safe feeling.
Tap into those familiar sensations.
Even if you are unable to have a detailed vision of your mind's eye,
Your heart will recognize the sensations.
Allow a sense of peace and serenity to wash over you.
As if a beam of warm light gently shines upon you,
Illuminating your spirit.
This light bathes you in a sense of calm and safety.
Rest in this place of contentment for a moment.
Now take a long,
Slow,
Deep breath in yet again.
And let it go ever so gently.
When it feels right for you,
I would like you to slowly begin to smile.
This may seem silly,
But smile anyway.
Let your smile grow bigger while feeling the sensation of joy filling your body,
Filling your soul and your heart.
Take this feeling of joy and love out into the world with you,
Knowing you are okay.
Whenever you are feeling anxious or fearful,
Simply tap into these sensations that you've created today.
Smile and remember,
As with any storm,
This too shall pass.
Whenever you are ready,
You may open your eyes slowly.
Thank you for being here.
Namaste.
