Give It Up To Get Empty (Baptiste-Inspired)

A Baptiste-inpired mindfulness mediation inspired by practice #4 Give it up to get empty, by Andra West. Andra is a Duke Certified Integrative Health and Wellness Coach, Massage Therapist, Yoga Teacher, Mindfulness Meditation Instructor, and Mindful Mamma. She weaves all of these rich modalities together through her deeply held value that mindfulness and intention are the way to reclaim peace, space, and to remember again how to thrive in the present moment.

Transcript

This is the guided meditation for practice number 4.

Give it up to get empty.

Find your most comfortable seat.

Sensing your sit bones in your seat,

Begin to lengthen the spine.

Scanning the body for any tension,

Any holding.

When you feel what's tight,

Take a big inhale and as you exhale notice if you can release and soften the tension.

Bringing your awareness to your shoulders.

Can you soften the shoulders?

Taking a big inhale and as you exhale,

Releasing any tension in the shoulders.

Bring your awareness now to your jaw.

Notice if there's any tension in the jaw.

Taking a big inhale and as you exhale,

Releasing any tension in the jaw.

Noticing now if there's any tension across the heart center.

If you're holding anything heavy in the heart,

Take a big inhale and as you exhale,

Releasing the heart center.

Bringing your awareness to your breath and into this present moment in your body.

As you notice tension arising,

Can you use this technique of taking a deep breath and on the exhale,

Releasing.

Often there are many sensations,

Emotions and thoughts that stand in the way of us being fully present.

You can ask yourself now,

What is standing in between me and being fully present?

Allowing yourself to get really curious.

Bringing awareness.

What is standing in the way between me and being fully here right now?

Can you name it?

Allowing it to fully be there.

What is the texture of it?

How does it feel in the body?

Complete acceptance of its presence.

And now a big inhale to whatever it is.

And as you exhale,

Can you release?

Let it be.

It may help you by declaring,

Right now,

I give up what stands between me and being fully present.

Whatever it is,

I give it up.

I let it be.

I release it.

I allow it.

As we sit now for a moment of silence,

Each time that you're aware of something that's standing between you and being fully present,

You can name it,

Allow it,

And then declare its release.

This is the practice.

Slowly beginning to bring your awareness back.

Noticing the lightness as you remove these bricks.

Releasing fear,

Self-doubt.

Anything that is standing in between you and being fully present.

You can gently open your eyes now.

Namaste.

Reviews

I love this baptiste inspired meditation to get empty! Name what is in your way to give it up- a great reminder. Thank you.

Thanks for posting

So clear, powerful and soothing session.. your tone, flow and meanings are lovely... your time of 7 minutes is perfect...thank you..,