So,
I am recording this meditation for you from a place of personal overwhelm.
I want to say that because I feel as though meditation teachers or leaders in any capacity put on the front that they have it together all the time.
And while that is true to a certain extent,
We do compose ourselves as human beings every single day,
It's also really important to say,
Actually,
I woke up today,
I didn't sleep very well,
And I need to take a moment to pause and to be still.
Even though the list of things to do is so long,
And even though the world is waiting on me,
And people expect these things of me,
I need to take a second to ground,
To release this energy,
This anxiety,
And to just slow down.
Because I know for me personally,
My anxiety manifests in everything moving very fast,
And I need to get out of that state sometimes,
And even talking,
Just like I am right now,
Helps.
So I hope that if you're listening to this,
You can find a moment of stillness as we breathe together to escape the rush and to calm any sort of tension,
High energy,
Or anxiety.
So that way you can move into the rest of your day in a more present,
Mindful,
And peaceful state.
So if you're still with me here,
Go ahead and cross your legs.
Find a comfortable position for your back with a nice tall spine,
Or you can lie down on your back if you have the luxury to do so.
Sometimes I like to put my feet up,
Just to help with inflammation and circulation.
So dropping the shoulders away from the ears,
And pulling the chin back just slightly instead of jutting the head forward.
Let the eyes gently close,
And let the palms rest facing up on your knees,
On your thighs,
Or maybe just laying down beside you.
If you are walking while you're doing this,
You can keep your eyes open and just kind of close them intermittently,
And just be really aware of your body moving.
So no matter where you are,
What position you're in,
You are in your body.
You can be there,
Feeling your hands,
Feeling your heart,
Feeling the air move in and out of your lungs.
Letting your breaths be a little bit slower,
And letting your muscles be a little bit more relaxed.
Everything else after this can wait.
There is no rush.
You are connecting with yourself right now.
So let's start by taking a few deep breaths together.
Inhale through the nose,
Lifting up through the spine,
All the way up to the crown of the head.
Hold your breath here for three,
Two,
One.
Exhale out of the mouth,
Slowly pushing the air out and drawing the belly in.
Pause.
Take a deep breath in through the nose,
Lift up from the base of the spine all the way up through the crown of the head.
Relax your muscles and hold for three,
Two,
One.
Relax even more.
Take an exhale out of your mouth.
Just drop down further.
Feel the sensation of your hands on your legs,
Or if you're moving,
Really be in your body.
Take a big breath in here.
Through the nose,
Lift up from the base of the spine up to the crown of the head.
Hold the breath at the top.
Go ahead and tense your muscles as tight as you can,
And hold for three,
Two,
One.
A nice,
Slow exhale out of the mouth,
Relax your muscles.
Push all of the air out,
Draw the belly in.
Two more breaths with me here.
Inhale,
Lift up from the base of the spine up to the crown of the head.
Notice any tension,
Maybe tighten just slightly,
And hold for three,
Two,
One.
Exhale,
Let it go out of the mouth.
Push it all out until there's hardly any air left in your lungs.
One more deep breath in here.
Really expand through the lungs,
Lift up through the crown of the head,
A nice,
Tall,
Confident posture,
And hold.
Tense any muscles if you'd like for three,
Two,
One.
And exhale out of the mouth,
Drop the shoulders down away from the ears,
And almost feel a tingly sensation in your hands.
Keep breathing deep in and out through the nose as we continue to meditate here.
Just noticing the shift you already feel just by taking some deep breaths.
Letting this calm energy take over your body.
And really let this be a reminder that we have control over our internal environment,
But not necessarily over our external environment.
And the ability to be fully aware in our body,
To notice the sensation,
To notice the anxiety,
No matter what's going on around us,
Is the ultimate superpower.
So really be in your body right now,
Notice your hands,
Notice your breathing,
Notice the tension in your body and soften a little bit more.
Keep breathing deep,
Calming the nervous system,
Tapping into this energy and creating new energy.
As we know,
Our minds like to tell us these stories,
What other people are saying,
What they're thinking,
That these things have to be done right now.
And while we do have to participate in our lives and we do have to have a great attitude,
None of it's going to come from a place of anxiousness.
No productivity,
No true presence is going to come from a place of high energy or comparison or rushing.
As we connect with ourself,
You will build the autonomy and the power to move through your life in a graceful,
Grounded and controlled way,
Demanding the energy of the room and showing up as your most authentic self.
Again,
Shifting the energy,
We forget how much power we truly have within us to calm our nervous system.
Inhale,
Expand and hold.
Exhale,
Release.
And really tapping into that authentic energy that you have in you,
That calm,
Peaceful,
Elegant energy.
Take a big breath in,
Breathe it all in.
That control,
That peace,
That slowed mentality and exhale,
Let go of any comparison,
Any rush,
Any high intensity,
Let it go.
It does not serve you.
Keep breathing deep.
Start to wiggle your fingertips and roll your shoulders back and down,
Maybe even circle out your neck just slightly,
Maintaining that tall posture of power and of grace.
And slowly start to open your eyes and just take in your surroundings.
Notice the corners of things,
The edges.
Notice many triggers in your environment and just remember that you have this power within you,
Those triggers are external and you can work on removing them from your life or you can work on tapping more into your internal power.
So as you open your eyes and take in your surroundings,
Try to keep this presence and this awareness as you move throughout the rest of your day or the rest of your evening.
Let this calm energy demand the room and know that it really is the ultimate superpower to tap into the internal and to let go of the external that is triggering or that's stressful.
Take one task at a time today.
Do the best you can and always show up with a good attitude because our energy is everything and our mindset as we move into certain tasks is going to dictate how those tasks go.
So I hope that this was very calming to you just as it was for me.
I know I needed it just as bad and in a world that is moving so fast,
I invite you to stay grounded.
Thank you so much for joining me today.
You can come back to this every day if you need to.
You can come back to this when you're triggered and I hope that it helps you to connect further to yourself.
Namaste.
