Hi my name is Caroline Dearlove and in this episode I'm going to be taking you on a guided meditation that I have written to support you in releasing overwhelm,
Allowing you to cultivate a sense of calm and centeredness within yourself.
In the next few minutes we will embark on a journey of self-discovery and inner peace beginning with a calming breathing technique to soothe your nervous system followed by a guided meditation to release stress and reclaim your inner harmony.
In today's fast-paced world it's so easy to become overwhelmed by the demands of daily life and the expectations of others and I'm hoping that this meditation is going to offer you a sanctuary,
A peaceful forest where you can retreat to find solace and reconnect with yourself and through the power of your breath and visualization you will release the grip of stress and external pressure allowing yourself to embrace a state of tranquility and empowerment.
And as we journey together I want you to remember that you are the master of your own experience,
Trust in the process and know that you possess the strength and resilience to navigate any challenges that come your way.
So let us begin by grounding ourselves in the present moment and tapping into the healing power of your breath.
So find a comfortable seated position either on a chair or on the floor with your spine straight,
Your hands resting gently on your knees and closing your eyes softly or if you prefer keep a soft gaze on a point in front of you.
Take a nice deep breath in through your nose filling your lungs completely with air,
Counting to four as you inhale.
And hold your breath for a moment at the top of your inhale feeling that expansion in your chest and when you're ready slowly exhale through your nose counting to six as you release the breath.
Allowing any tension or stress to melt away.
And we are going to repeat this cycle for a few moments for a few moments focusing solely on the rhythm of your breath and the sensations that it creates in your body.
So nice soft straight spine taking a nice deep breath in for four through your nose holding your breath at the top of your inhale really feeling that expansion in your chest and when you're ready breathing out for a count of six.
Really noticing how your body's feeling when you breathe in and out of your nose and you may want to shift your exhale to your mouth.
So inhaling through your nose for a count of four holding your breath with the expansion of your breath and now try breathing out through your mouth nice deep inhale through your nose holding your breath and when you're ready breathing out and continue to breathe out and continue to play with this cadence of breath breathing in for a count of four holding your breath and exhaling for a count of six I'm just going to let you move with this flow of breathing on your own following your body noticing your body noticing how your body feels when you breathe in physically when you breathe out when you breathe in physically when you hold your breath and when you exhale feeling the softness in your chest as you let that air go noticing the difference for when you breathe out of your nose or breathe out of your mouth how does it feel physically feeling into this cadence noticing the sensations this breath creates in your body noticing the softness feel free to allow your breath focus to move to any areas of the body where you may be holding onto pain or tension and just spending a moment in these places as if you're imagining that you're breathing in and out of these areas just allowing the release of your breath to release that tension or that pain and as if that inhale is rejuvenating that area it's bringing softness and healing to that part of your body as you feel your body becoming more relaxed and your mind more centered let us transition into the meditation journey to release overwhelm and the pressure of others and with your breath calm and steady bring your awareness to the present moment really feeling the weight of your body on the ground or wherever you are sitting bringing your awareness to that gentle rise and fall of your chest with each breath I want you to sense see or feel yourself standing at the edge of a peaceful forest the air is cool and crisp and the only sound is the gentle rustle of leaves and the soothing sound of the birds and as you step into the forest feel the tension and overwhelm begin to melt away with each step you take allowing the tranquility of nature to completely hold you soothing your nervous system calming your mind and with each inhale imagining that you are drawing in a sense of peace and serenity from the surrounding leaves and trees and plants with each exhale releasing any lingering stress or pressure that you have collected from other people as you continue walking deeper into the forest you're feeling more grounded and centered with each step you take and as you do I want you to sense see or feel a warm golden light that is surrounding your body now this golden light is forming a protective shield against external pressures and expectations feeling that protective golden light as it surrounds you,
Holds you,
Protects you taking a moment to connect with your heart center so you can feel the steady rhythm of your heartbeat and the gentle warmth that is radiating from your heart and from this place of inner calm and centeredness I want you to repeat the following statement silently to yourself I want you to feel the calmness of your heart I want you to feel the calmness of your heart I want you to feel the calmness of your heart I release the need to please others and embrace my own pace I release the need to please others and embrace my own pace I am in control of my own thoughts and emotions I am in control of my own thoughts and emotions I trust in my ability to handle whatever comes my way with grace and with ease I trust in my ability to handle whatever comes my way with grace and with ease So take a few more deep breaths,
Allowing these words to sink deep into your subconscious mind Really breathing through these words You are so incredibly present and settled You are so incredibly present and centered Knowing that you can place the golden light as a protective shield against any external pressures and expectations as you place this golden light over you and surround you at any time you wish to I want you to come back and listen to this meditation as often as you want as you release the pressures of others and connect to yourself As and when you begin to feel ready,
Slowly begin to bring your awareness back to the present moment noticing any sounds that are around you,
Any sounds in this space noticing the temperature of the room you are in or if you are outside just feeling into the temperature against your skin,
The air that's coming into your body you might even notice some scent in the air,
Some smells noticing your clothes against your skin and we just use our senses to reconnect into this place bringing your awareness back to your breath and just slowly beginning to move your body whether it's just gently moving your head from side to side moving your shoulders around slowly giving your body a gentle twist reaching your hands high up into the sky and carrying this sense of calm and centeredness with you as you go about your day knowing that you have the power to remain grounded in the face of external pressures and overwhelm and if you want to take a moment to reflect on how you are now feeling after completing this meditation and know that if you ever find yourself feeling overwhelmed or caught up in other people's drama remember to return to this practice to reconnect with your inner peace and wisdom I am Caroline D'Alove,
You are awesome,
I love you,
You take care
