Hey,
I'm Daniel Tayak and I love you so much.
I'm so glad you're here.
I see you.
I get it.
It's hard sometimes.
So let's just take a little moment to breathe and center ourselves and get grounded so we can go about with our life.
So go ahead and just take a deep breath way down into your belly.
All the way down,
Letting it move down,
Hitting the floor.
Let it move up into your chest.
Let it stretch your ribs open,
Bring your shoulders up.
Give a good stretch.
Just let it all out.
Breathe in again,
Nice and slow.
Way down deep in your belly,
Way up in your chest.
Just let it all go,
Release.
And again,
Breathing in deeply,
Slowly,
Fully.
Down in your belly,
Let it work its way up through your chest moving up through your shoulders,
Through the top of your head,
Stretching your body out.
Just coming to a space of peace real quick.
Acknowledging all the feelings in your body.
Acknowledging all the thoughts.
Just taking a moment to rest.
Rest the mind,
Rest the body.
Taking a moment to clear all that noise out and allow yourself to hear yourself think.
Allow yourself to feel without it feeling scary.
So just breathe nice and fully and come into a space of rest.
Letting the air move through your body,
Down into your belly,
Through your chest,
Up through your neck and head.
Fully expanding your body like a slow bellows.
Letting every bit of air out,
Bringing your diaphragm up,
Pulling your belly button to spine,
Really pushing all the air out.
Breathing in again,
Nice and slow.
And as you slow yourself to breathe,
You might feel yourself gentling a bit.
You might not feel so overwhelmed by the feelings of anxiety.
So now feel them in your chest there,
Maybe even put your hand on it.
Feel yourself there,
Feeling anxious,
But safe in this moment.
And just continue to breathe as you bring yourself into a place of safety,
Into a place of stillness,
Away from all of the thoughts,
Just a moment of peace.
Breathing fully and deeply.
And as your body and mind start to spin down,
I want you to take each thought that comes up,
Each fear,
And let it go.
Just breathe it out.
And as you breathe back in,
Breathe into that space in your chest where it's tight,
Where it hurts.
Fill that space.
Take any of that anxious pain and just breathe it out.
And as you breathe back in,
Take any of that tension,
Any of that tension that's in your chest,
And let it go.
Breathing in fully.
Taking any of the anxious pain and just breathing it out.
Let it drain out of your body.
Let it go.
And as you breathe in,
Taking any of that tension,
Any of that overwhelm and releasing,
Does not serve you,
Does not belong here.
And there's old fears plaguing your moment,
So let them go.
Let them live in the past.
Let them live in the present.
And breathe deeply.
Just continue to let the breath move in and out of your body as your nervous system equalizes into a safe space right here,
Right now.
Nowhere to go,
Nothing to do.
Just to breathe.
And as you come into a little bit more safety,
Maybe move into the feeling of your body a little more.
Allow yourself to rest in your body,
Not running away into painful,
Scary thoughts.
Just to be with yourself,
Even if it feels a little scary.
Just breathe.
And if you don't have your hand on your heart,
Go ahead and put your hand on your heart.
Just connect with your chest.
See what it really feels like.
Might seem a little scary,
But here you are safe,
Sitting,
Breathing,
Safe in your moment,
With old fears draining away.
As you let them go,
As you breathe them out.
Releasing what doesn't serve you.
Filling yourself with fresh new life,
With the breath.
Filling your body.
Demanding that every cell be filled with energy,
Fully functioning,
Ready to pass all that beautiful life force of feeling and everything going on.
Open and clear for whatever comes your way.
Free of any past fears,
And let go of all the pain and anxiety.
Open and clear for whatever comes your way.
Free of any past fear that's holding you back.
Just breathe into a place of stillness.
Breathe into a place of peace.
Breathe into a space of contentment,
Of acceptance of the moment.
Breathe into a space of here-ness.
Breathe into a space of self,
Free from fear.
What would that feel like?
Would it feel warm?
Would it feel alive in you?
Would it feel like standing up tall,
Breathing a deep breath,
With your head held high,
Ready to face whatever comes?
Breathe into that feeling.
Breathe into the feeling of being held and being accepted,
Being loved.
Create the feeling of contentment in this moment,
Free of any fear,
And create a feeling of warmth inside,
A feeling of drive,
Of excitement for life,
Of curiosity for all the beauty that is around,
Of joy simply just to experience this life that we have.
Breathe into that feeling.
Breathe into the feeling of joy simply to experience this life that we have.
Breathe out the old fear.
Breathe in something new.
Breathe in something exciting.
Breathe in your purpose.
Let it wash any old fears of anxieties out.
Let it slowly shift you into becoming new,
Into equalizing your nervous system in this moment,
Outside of any past fear,
Free to move into the future you desire,
Free to be the person you desire to be.
Breathe deeply and practice that space.
Practice sitting calmly and shifting those feelings of anxiety out,
Shifting those feelings of fear out,
And bringing in the feeling of being full and complete.
Just practice it.
Breathe in the feeling of being free.
Breathe in the feeling of being full and complete.
Just practice it for a moment.
Let those feelings shift.
See what you can make of yourself in your own heart,
In your own heart space,
In your own feeling space.
Releasing the feelings of anxiety,
Letting them drain off,
And replacing them with beautiful purpose.
Maybe even changing those feelings of anxiety into excitement for what is coming,
Joy for the excitement,
The things that life will bring.
To consciously look at your moments and say,
I am safe here.
These are just old memories.
I am held here.
These are just old memories.
I am supported here.
These are just old memories.
I am free.
I am supported here.
These are just old memories.
I have everything I need.
These are just old memories.
So as I feel these old memories,
I release them and let them live in the past.
And I choose contentment.
I choose joy.
I choose happiness.
I choose love for myself and for all of those around me.
I choose to be in this moment,
Free from fear,
Free from anxiety,
Free to live my life.
Take a big deep breath in,
All the way down in your belly,
All the way up in your torso,
Letting it expand fully.
Let it all out.
And again,
Biggest breath you've taken today,
Down in your belly,
Something fresh.
Up in your chest,
Stretch it out all the way up.
Keep breathing in,
Grab everything in your body,
Give it a squeeze and just let it out.
One more time,
Big long breath,
Down to the belly,
Up into the chest,
Up through the head and the neck.
Breathing in,
Breathing in,
Breathing in,
Breathing in,
Breathing in,
Breathing in,
Breathing in,
Breathing in,
Breathing in,
Breathing in and hold.
Squeeze your root.
Bring your belly button into spine.
Squeeze your torso.
Squeeze your neck and your arms and your legs and every cell in your body and just hold and we're going to release all of that leftover junk with a big sigh,
Let's let it out.
Let's let it out.
Breathe deeply.
Enjoy the feeling of peace.
See what you can do with your mind so powerfully to change your experience in a matter of minutes.
Once again,
I'm Daniel Tyag.
Thank you for joining me and I hope you enjoyed the meditation.
