Stress Less & Build Resiliency Meditation

Today, we focus on releasing stress, coming back to us in self-acceptance, and moving into self-resiliency, which allows us, when we continue our practice with gentleness, curiosity, and understanding the landscape of our own internal world in this way of being. Through our practice, we are building our own self-soothing and nurturing internal resourcing, leading us to more self-regulation and control, which then moves us into our own self-resiliency.

Appreciating yourself right now for taking this time to switch from the mode of perhaps automatically doing, over-doing, thinking, overthinking to one of just slowing it down to be and breathe as we bring in our mindful observer and mindful awareness in this practice today.

Transcript

Welcome.

I'm Cindy Foster and today we focus on releasing stress,

Coming back to us in self-acceptance,

And moving into self-resiliency,

Which allows us when we continue our practice with gentleness,

Curiosity,

And understanding the landscape of our own internal world in this way of being.

Through our practice,

We are building our own self-soothing and nurturing internal resourcing,

Leading us to more self-regulation and control,

Which then moves us into our own self-resiliency.

So again appreciating yourself right now for taking this time to switch from the mode of perhaps automatically doing,

Overdoing,

Thinking,

Overthinking,

To one of just slowing it down to be and breathe as we bring in our mindful observer,

Our mindful awareness in this practice today.

So we'll begin with noticing the fact that we all experience stress and how we choose to respond to the stress is the key.

So sometimes we're so busy and rushed and hurried with all the responsibilities of living that we aren't paying attention to how we are taking in stress and how we're storing stress within our mind-body.

So the practice today helps us to recognize when we're holding stress and where and how to begin to respond to it in a healthy way of releasing,

Returning to ourselves underneath all of the ideas and thoughts regarding stress and the fear and anxieties that can go along with it,

All the ideas we have about it and begin to find that inner centeredness,

Clarity,

And resiliency.

How do we get there?

Well,

We're doing it now in this moment of practice and each practice builds upon the next.

So when we're in those hectic,

Chaotic,

Hurried,

Or unexpected loss or change,

We have developed these skills,

Working with our mind and body,

To help us re-center,

To find clarity even in the midst of change and unpredictability.

So we can recognize and choose how we wish to respond to the stress rather than automatically reacting with unhealthy ways of coping that can bring us more pain and suffering and also disconnect us from ourselves and from others.

So we'll be recognizing any stressful thoughts and the feelings that attach to those thoughts in any particular moment as we breathe center before we react.

And this gives us control and it gives us time and space so we can choose how we wish to respond.

So we'll be noticing worry thoughts,

Depressed thoughts,

Impatient thoughts,

Self-critical thoughts.

And usually what's happening here is we're feeling those outside or external pulls for us to react to something.

Something has happened or there's some expectation that we feel and we have to begin to react or respond to,

To take care of something.

And then what can happen is we internalize those pressures within us as well.

And they begin to build up.

And then it takes more and more energy to try to repress them and keep them down.

And we all have responsibilities and we all have stress.

But again,

The key is how we choose to respond to the stressful situations.

Am I going to respond,

Choose to respond with all the healing internal resourcing that I'm developing and I hold within me?

Healing energies of mindful observing and techniques that go along with dealing with whatever negative self-talk or pressure is happening within me at any certain time.

Am I going to pay attention to that in a caring way,

Not in a judging,

Pressured,

Something's wrong with me way?

Or am I going to respond to it?

And through that uncertainty begin to center myself as best I can in that moment,

Grounding myself in my breathing,

In my body,

Slowing the thoughts down,

Coming back to me,

Breathing.

I will get through this.

Encouraging words that you're allowing yourself to say to you.

You can feel the fear.

But you also have other energies,

Mindful energies,

Creative energies,

More clarity underneath these unexpected situations and how you respond to them.

So instead of repressing,

Numbing,

Holding onto pain and suffering that builds more and more inside until it explodes and we find ourselves projecting it outward onto other people and situations,

Before that happens there are other methods and other ways of responding.

And we learn these through our practice.

So getting into a comfortable meditative posture for you today,

Whatever that is,

As we begin to notice any stressors that have accumulated within us and then bringing in our own self-awareness,

Observing with more neutral eyes but with caring exploration and noticing how we carry these stressors within our mind-body and then how to work with them in a healthy,

Restoring and replenishing way as we build our resiliency.

And we'll end with some self-acceptance affirmations today as well.

So getting comfortable as you come to your own self right now and beginning with your breathing.

And if you haven't already,

Just gently closing your eyes.

Returning to ourselves in this moment and accepting us as we are in this moment with whatever might be going on within us or right now.

As long as we're breathing we are meant to be here.

And you can notice your body making contact with whatever structure you may be sitting on or lying on and noticing that structure,

The floor,

The furniture,

Is holding you,

Supporting your weight.

Nothing you have to do there.

And you can notice the breath moving through your body and the breath,

Our life force,

Sending fresh oxygen to every cell,

Every fiber of our being,

Replenishing in this way of slowing down as we breathe.

As we are in this moment.

Reminding us,

The breath always does,

That we are living and breathing in this moment.

And this moment is our true home.

And we are arriving to our home within us.

We are alive,

We're here,

Right here and now.

And this is where our empowerment is.

By paying attention to what's happening right here and now within us,

We are cultivating self-awareness,

Leading towards more self-regulation and resiliency.

So this practice is very powerful.

And so now just noticing whatever you notice within you.

You might notice any stressful thoughts that pop up as we get quiet.

You can notice maybe some fear that might want to attach to those thoughts.

And remember,

Fear is an idea.

We begin to tell ourselves,

I'm afraid of this,

I'm afraid of that.

And the body takes it in as well,

Physiologically,

To respond to that notion or idea.

And it becomes a habitual way of thinking and being.

So in this way of observing,

We're fearless because we're observing with caring and new eyes to whatever is going on within us.

So some of these old habits of when we notice something within us and automatically react to it with a certain emotion,

Anger,

Fear,

Pressure,

Sadness,

Whatever it might be.

And we're opening up right now to explore that.

And it's not about what's right or wrong within us or about us.

It's just observing and exploring,

Being a curious explorer of your own internal landscape,

Your internal world,

To understand it more.

We develop these habitual beliefs and thoughts,

Usually out of survival.

And they can get us through some things.

But then they begin to get in the way of moving forward in some way or keeping us from our own happiness.

So we're going to hold these in our own compassion and understanding just like you would holding someone you love that is confused or in pain.

So holding whatever comes up for you in your own compassion.

And if that seems very challenging right now,

Being that neutral observer as if you were discovering a new land and you're very curious about this new land within you.

It's an old land,

But with new eyes,

We begin to see it more fully without judging it as right or wrong or good or bad,

But simply as it is.

For whatever reasons,

It's developed this way.

We can love that part of ourselves.

If we so choose,

We can let it know.

That we have appreciated what it's done in our survival.

And perhaps it can begin to soften now and release as you hold it in love.

And you can notice that uncomfortableness and be okay with it.

And you don't have to do anything to it.

Noticing it,

Breathing with it.

Maybe the mind wants to distract from it.

We can notice that too.

That's interesting.

Nobody really wants to feel pain,

But we learn that if we can sit with our pain in this way of being,

It may at first intensify.

And that can scare us.

So we notice that.

But as we continue to sit with that,

Be with it in a caring way,

Observing way,

Where we're holding it in our body.

When I have this thought and this feeling emerges,

I feel it in my stomach or in my back,

Chest,

Head,

Wherever it goes.

Breathing with it.

It's okay.

I'm here.

I'm listening.

We're safe.

I'm safe with you.

As I hold you in safety as well.

And if you notice any energies within your body that feel jittery or moving that want to move and release,

You can do that too.

You can get up.

You can shake that energy,

Shake it out through your hands,

Your feet,

Move your body,

Listen to your body,

Move it in the way that feels right to you.

There's no right or wrong here.

It's just finding your own way of releasing.

With these different methods of allowing,

Releasing,

Self-regulating.

It's an exploration.

So continue to be that curious,

Caring,

Explorer within you,

Gently,

As you breathe.

So we're just noticing,

We're observing compassionately,

With neutral,

With new eyes.

A new way of seeing things that are occurring within us.

Seeing things in their entirety,

Not within our tunnel vision.

Just gently holding space for yourself in this caring,

Observing way.

And this can be challenging.

So notice that.

That's okay.

That's information to know.

And you may shift your focus,

And that's okay too.

Noticing that.

And as we allow this,

There are many things that are occurring within our mind,

Body,

Heart.

The autonomic nervous system beginning to reset itself,

Naturally.

Muscles are softening and releasing tightness and tension in this caring way of being with ourselves.

Blood pressure,

Heart rate regulating for what is needed in each one of us.

Our immune system strengthens.

We're building our prefrontal cortex for more improved focus,

Concentration.

Building memory,

Our muscle memory.

Building new neuropathways in the brain.

Moving out of stuck,

Old,

Outdated,

Negative memory networks that we are inclined to.

To automatically go to and get stuck in.

So there's a clearing here that's occurring as well.

Cortisol levels and other stress hormones are dropping.

Serotonin and other chemicals that allow us more balance within brain chemistry can occur.

Vagus nerve switching to feeling good within the nervous system where we can just be.

In our parasympathetic state of being.

So there's many positive,

Healthy benefits occurring.

So in this place of observing and allowing,

We are allowing in more space for these healing abilities to emerge.

As we rest into our own awareness in this moment.

And as you breathe in,

You're breathing in more space.

Any other residual or remaining stress,

Just letting go.

As it will right now,

No pressure.

Nothing you have to hold on to right now.

Just you here,

Breathing and being.

And that is enough in this moment.

And we can notice when the mind wants to go off again.

And that's okay.

So when you notice again,

Gently coming back to you and your breathing.

Or maybe you stay there for a little bit more to gain some information.

And then let go.

And we can notice when the ego wants to come in and pull us out of our natural way of being.

Our caring,

Connecting nature.

Ego reminding us,

Oh,

This isn't comfortable.

Or this isn't for you.

Or judging mind.

Pulling us.

Self-critical thoughts.

Comparing thoughts.

Blaming thoughts.

Projecting thoughts.

Over-analyzing thoughts.

So we can notice that,

Name it.

As we name it,

That also gives us power.

Because we know what's going on then.

We're not just lost in all of it.

We can see it for what it is.

Oh,

Okay.

That's my assuming mind.

Or interpreting mind.

Of what I think someone else is thinking about me.

And so coming back to our own breathing.

Letting people own whatever they're thinking and doing.

As we return to us.

Staying out of that realm of suffering.

In our way of assuming.

Judging.

It doesn't matter.

You come back to you.

And who you are.

Breathing here.

Alive.

Feeling more grounded.

Stable within your own self.

Your own being.

No matter what's going on around you.

Within you.

Knowing that we all.

Can hold.

Inaccurate information about ourselves.

And about other people.

So being open to learning.

More.

About ourselves.

Then we learn more about other people.

Just by knowing ourselves.

And accepting us as we are.

So bringing in that curious.

Safe.

Observations.

Trusting yourself.

In this moment.

And sometimes we might choose.

Let me stay with this judging mind for a while.

Let me just see what that's all about.

Where I hold that in my body.

Breathing with it without judging the judging mind.

Just noticing it.

Judging myself harshly.

Other people harshly.

We all do it.

We all have the judging mind.

So the key here is to notice when it arises.

It gets triggered.

We get triggered from things.

People's words.

Things that happened in the past.

Now become the present.

So we notice that.

Wow,

I really want to strongly react to that.

Let me take a breath.

Do I even know where that's coming from?

So noticing.

And choosing.

That serves me in a healthy way.

Serves others in a healthy way.

But how do I regulate that to stay healthy myself?

Or that reaction no longer serves me in a healthy way.

Let me let go of that.

That's something I choose not to carry anymore.

We get conditioned in certain beliefs and ways of thinking.

But the good news is we can always reprogram ourselves.

We have that ability.

We can let go.

And release out habitual forms of believing and thinking that no longer serve us or others in our lives.

And bring in more of what we want to believe about ourselves in our entirety.

So giving yourself space to allow that.

As muscles continue to soften and loosen and let go.

As you just breathe.

With an interest and curiosity to know.

And be okay knowing.

As you let go.

Returning to yourself.

In your own love.

And as we allow this more and more,

Even in the uncomfortableness at times,

We're lessening the intensity of the feelings that get associated with the thoughts and attached to those thoughts.

We get more and more space for contentment.

Peace.

By just being with whatever's there.

Holding it in the safe space.

Allowing those thoughts,

Feelings,

Physical sensations to move in and out as they will.

Nothing meant to be held on to so tightly for so long.

How can I show love toward myself today?

And in this moment?

It begins with us.

How can I show love to my mind and body right now?

How do I keep my mind and body healthy?

My heart open and strong?

And what am I hearing right now?

And listening deeply?

To my whole self?

When my mind and body,

My heart sends pain signals,

What might it be telling me in this moment?

I accept myself as I am in this moment.

With whatever might be going on within me,

Around me.

I accept myself as I am in this moment.

I accept my mind,

Body,

Heart,

Spirit as one working together for my continued healing and health and optimal wellness.

I accept myself during times when things do not go my way and trust myself.

In finding healthy ways to move forward.

I accept myself when I feel sad,

Angry,

Longing,

Lonely,

Happy,

Contented,

Anxious,

Loving.

I accept the full range of my emotions,

Thoughts,

And physical symptoms and work with them in a caring and curious way of observing and being.

I accept myself as I am.

An evolving work of art.

Learning,

Relearning,

Reinventing myself in the here and now.

Choosing and allowing more and more healing and transformation in my life.

Now.

I accept myself as I am.

Moving through grief,

Loss,

Change,

Transitions.

The impermanence of life.

An opening to new possibilities and opportunities.

Infinite possibilities.

I accept myself when I feel stuck or limited and choose how I wish to respond in that moment.

To open up to life and living.

Breathing is living.

And I welcome it in.

Each moment is new.

And each breath is new.

I accept myself as a creative energy source and grow the life I desire.

I accept myself in my own self-forgiveness for mistakes of the past and present.

And when ready,

I open space for forgiveness of others.

I accept myself as a living soul.

A positive force for love and healing within myself.

And how I express that towards others.

You have the power to hurt someone or to help heal someone.

Those are awesome powers to have.

I accept myself in my wholeness.

Mind,

Body,

Heart.

Spirit here alive.

And I feel myself in my entirety.

As I continue to hold myself in love,

Curiosity and understanding.

And give myself time like this on a regular basis.

To return to myself.

To release stress.

And continue to build my own self-regulation and resiliency.

In each moment.

I believe in myself.

In all that I am.

And I love myself in all that I am.

And now,

When ready,

Taking your time as you begin to transition from this practice experience today.

And feeling your whole self here.

Once again,

Making contact with your body.

The structure supporting your weight.

Maybe stretching your body some.

Notice your breathing.

Notice your aliveness.

Energy moving through you.

Get centered.

Here and now.

In this present moment.

As you continue taking your time.

And when you're ready,

Continuing your day.

And noticing whatever you notice throughout the day coming back to you.

If you start to sense or feel any stress accumulating.

Breathing with it.

Noticing it.

Coming back to you.

Slowing down the thoughts.

As best you can.

And when you're ready,

Either in that moment,

Choosing how you wish to respond or giving yourself more time.

Sometimes we feel there's an urgency to respond immediately.

And sometimes there is.

But most of the time,

We can come back to it.

So,

Deciding in those moments what's best for you.

As you continue your practice.