Good morning and welcome to the artist's morning.
My name is Darius and I am so grateful we get this time together.
Our practice today will be an exploration of the theme anxiety and anxious energy.
All of us will experience anxious energy at some point in our lives and meditation today is not intended to fix,
To heal,
To ignore your anxious energy,
But rather to lovingly,
Compassionately hold some space for any part of you that might be experiencing an anxious situation or energy.
Let's take a deep breath together here,
Breathing in.
The first part of our meditation will be some box breathing.
It's very simple,
I'll guide you through it.
It will allow us to slow things down,
Connect to our hearts,
And allow us to find our own center.
Your eyes are open,
I'd like to invite you to close them now.
Give yourself a moment to land,
Connect with your breath this morning.
The way box breathing works is we will inhale for a four count,
We will hold at the top of our inhale for another four count,
We will exhale for a four count,
And then hold at the bottom of our exhale for another four count.
We will repeat this four times and I will guide you the whole way.
Breathing in,
Two,
Three,
Four,
Holding,
Two,
Three,
Four,
Exhaling,
Two,
Three,
Four,
Holding at the bottom,
Two,
Three,
Four.
Again,
In,
Two,
Three,
Four,
Holding,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Last time,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
And then breathing on your own rhythm now,
Just taking a moment to notice if anything feels different.
We brought our attention internal for just a few moments,
Connected with our breath consciously.
Maybe things feel a little different,
Maybe they don't,
That's okay.
Our practice today is letting things just be.
We are not here to fix you,
We are making space for any parts of you that might be experiencing what we call anxious energy,
Anxiety.
Maybe it's very clear,
Maybe you can't even notice any anxious energy and that's okay too.
I'd like to invite you to scan from the top of your head down to the bottom of your feet for any energy that feels stuck,
That feels tense,
That feels stiff in your body,
Maybe in your heart,
In your stomach,
In your throat,
Legs,
Your body.
Are there any parts of you that could use a little bit of my support this morning?
Any parts that are maybe having a bit of a hard time?
Sometimes in between songs in the silence,
It can be easier for us to feel,
For us to hear ourselves.
It takes courage to listen,
It takes courage to stay open,
It takes courage to feel all the way.
You don't need to force it,
You can go at your own pace.
If it feels too much,
You can slow down.
Practice today is not to fix anything,
Practice today is to bring you closer to yourself.
Perhaps there is a part of you that is experiencing some anxiety.
I'd like to invite us to hold some space for that part,
For us to sit with that part,
Hold that part's hand,
To listen to that part and to reassure that part of us that we are not going anywhere.
That part is our family,
Matters.
We will love and support that part no matter what.
Be able to find any part of your body that might be holding some of that anxious energy.
I'd like to invite you to breathe into that part of your body now.
You can even place one or two hands on that part of your body,
Breathe into it and bring love,
Passion,
Kindness and support to that place.
This last part of our meditation,
Is there anything to share with that part of you that is experiencing some anxious energy?
Anything that part wants to share with you?
Let's take a moment to land back into our seats,
Into our bodies.
Whether you had a conversation with your parts this morning or they maybe were very shy,
I'm grateful that we carved out some time to just be here with them,
To let them know that they're not alone,
We are not alone.
There is a cosmic family of selves and parts inside each one of us and if we are experiencing anxious energy,
It's usually just one of our many parts and the rest of the cosmic family can be there in support,
In solidarity,
In love and compassion for that part.
Thank you dear artist for meditating with me.
For those of us that are doing the meditation live at the artist morning,
I'm going to put 20 minutes on the clock and give you an opportunity to do some private personal journaling.
You're catching us on a replay on Insight Timer,
Of course you can do the same.
My name is Darius and I'm so grateful for you and all your parts and I will see you next time.
