Hello,
I'm Dr.
Candice Creaceman,
And this guided meditation is to help us make room for all the changes and difficulties we are experiencing during this pandemic.
The COVID-19 pandemic has dramatically impacted how our world functions.
For some,
This has generated intense suffering through illness and death.
For others,
It's created financial instability.
Or major changes in our daily routines.
Many of us find it difficult to adjust to change on the sort of scale we are currently experiencing and may feel overwhelmed to the point of paralysis by our thoughts and feelings.
Our goal today is to take a look at our present moment experience fully,
Noticing things that have changed,
That we've lost,
That we've gained,
And that have stayed the same.
This act of noticing is like finding our seat on the porch as the storm blows through.
Grounded and safe in the breath,
We watch the seas swell,
The rain fall,
And are then fully present when the clouds part and the sun shines through again.
We will begin and end with a bell.
Close your eyes and take a long breath in.
During the breath,
Move through the nostrils,
Into the chest,
And perhaps into the belly.
Again,
Breathe in fully.
Notice your body,
Starting at the top of your head and moving your attention down,
Aware of spaces of tension,
Openness,
Stillness,
Movement,
All the way down your body to the tips of your toes,
Grounding in the body and in the breath.
Reflect on how your daily life has changed.
We are all having fewer face-to-face interactions.
You may have worry thoughts about people who are vulnerable in your life.
More distracting activities,
Fewer distractions.
You may feel more tired or more rested.
Perhaps you're eating more or eating less.
Less traffic.
More natural sounds.
Less urge to buy things or more urges to buy things.
More emotions like boredom,
Anxiety.
Less work or more work.
Notice as much as you can about what is different.
Take a bird's eye view so that you can see the full field of your experience without getting too caught up in it.
Your mind will naturally be pulled to content that matches your mood.
Anxious,
Sad,
Bored,
Helpless,
Or hopeful.
Stretch to notice the full range.
If you are mostly noticing what you've lost or things that make you anxious,
Gently invite pleasant or neutral changes into your awareness.
There's room for everyone in our awareness.
Good,
Bad,
Painful,
Pleasurable.
No experience needs to be left behind.
If you find you get caught up in a judgment about something that has changed,
See if you can loosen your grip on that judgment.
Maybe even nod your head gently,
Yes.
Yes to this experience.
Yes to what has changed.
Embracing what is.
Breathe.
Breathe in to embrace.
Breathe out and let go of the resistance.
Hold your whole experience with kindness,
Respect.
This willingness to honor your experience may even generate feelings of love or compassion.
Fear of the storm.
Safe in yourself.
Safe in the breath.
Safe in this moment.
