Release Worry & Connect To The Present

Emotions exist in our life to teach us about ourselves and the world around us. In this self-havening guided meditation Dr. Kate Truitt will help you learn more about your specific worries or concerns while guiding you through an exercise to release your worries and connect with the present.

Transcript

This is a guided meditation for facilitating the release of worries past as well as future and supporting us and being grounded here in the present moment.

I'd like to invite you to take a gentle breath in,

Inhaling to a soft easy count of four,

A slow gentle release to a count of six.

Let's do that one more time,

Inviting your mind and your body to find a comfortable space wherever you are right now.

As you continue to deepen your relationship with your mind and your body,

Continue to do that gentle slow inhalation and gentle release and begin,

If you so choose,

The application of the evening touch.

Let's invite your eyes to slowly drift close if that feels comfortable for you.

Find a space in the room around you to have a gentle soft gaze.

Still continuing that breath work,

Breathing in and breathing out.

I'd like for you to imagine that you're holding two separate suitcases,

One is full of the worries from the past,

Those experiences that keep intruding into this present moment and pulling you away.

The other carries the anticipatory worries about the future,

The what ifs,

The what could bes,

The stories that your brain is telling you to try and keep you safe and help you prepare for every eventuality.

As you notice those two suitcases,

Pay attention to which hand you've placed each one in in your mind's eye.

Let's turn our attention first to the worries of the past.

Notice the weight and the color of this suitcase.

Notice which hand it's in again.

In your mind's eye,

Notice how the worries are packed inside.

Are they neat and orderly?

Are they balled up and thrown in?

Just allow your attention to gently drift across the worries of the past that keep coming into your present moment.

Thinking this suitcase for walking with you in your life's journey,

For doing its best to keep you safe.

When you're ready,

Let's turn our attention to the other suitcase,

The one that is filled with the narratives and the worries about the future,

The anticipation about what might be.

Notice the shape and color of this suitcase.

Is it a carry case or is it on wheels?

Is it large or small?

And similarly,

Invite your mind to go inside this suitcase and notice how are these worries packed inside?

Are they jumbled together?

Are they structured and cleanly stacked?

As you invite your mind to drift across each worry,

Future,

Think it for being a part of trying to keep you safe.

Just in gratitude to this suitcase for it represents all the ways your mind is striving to help you be prepared for the future.

Now when you're ready,

In your mind's eye,

I'd like to invite you to imagine that you're standing up and that you're lifting or dragging these two suitcases with you as we begin walking.

We're going to start walking to a space that is yours and yours alone.

It may be a beautiful beach,

Perhaps a stunning cliff top where you can see for miles and miles around you.

Maybe you head into a lush mountain valley,

Or perhaps simply out into the street in front of your own home.

I'm going to start walking towards your special place in just a moment.

But before we begin that journey,

I'd like for you to notice five specific things that you can see in your special space.

Just count them aloud in your mind as you notice them.

And now what are four colors that you see there?

How about three sounds that you can hear?

Two things you can smell.

Salty air,

Crisp pine.

And finally,

If you were to reach out and imagine touching something in this special space,

What would it feel like as you touched it with your hand?

Now that you've created your amazing space in your mind's eye,

Let's pick up or roll or drag these suitcases.

And start walking to your special place.

Notice that each step is supporting you and being engulfed in this vibrant way.

Count each step as you take it,

Noticing the ball of your heel rolling up your toes and the next step.

And it's 15 steps.

Notice if perhaps as you walk,

These suitcases start to feel a little different.

Can you start to leave some of the worries along the trail as you travel?

Do they get lighter?

Let's begin counting your own pace and your mind's eye as you walk to your special space.

This is growing more vibrant as you get closer.

Smells becoming stronger,

Colors brighter.

And once you arrive there,

Welcome in another gentle breath to that easy count of four.

Slow exhale to the count of six.

I'd like to invite you to put your suitcases down now.

Leave the worries of the past,

The stories of the future here in this magical space where the world and the universe has ample opportunity to hold them for you.

You see,

You don't need to carry these with you every day.

Your mind has visited them many times and learned what needs to be learned.

And as we gently drop,

Release those cases,

Thank them again for being a part of your journey.

Thanking your friend Amy,

Your amygdala,

For trying to do everything in her power to keep you safe.

Focusing on your overarching wellness and survival.

As you look around your beautiful space and you see those colors and you smell those smells,

Notice the possibility of being present here now.

The opportunities of being grounded and calm in this moment without these worries needing to pull your mind.

Gently turning your attention to the worries of the past and saying thank you.

And if there's something you need to learn,

You know you can come back here and open up this suitcase and learn from this experience.

And now turning your attention to the future concern,

These anticipatory worries.

Same thing,

Thank you.

And again know that you can pull upon these stories anytime you need to to create safety and wellbeing in your day to day life.

With another gentle breath in to a count of four and a slow easy release to a count of six.

Start walking back into the here and now.

Notice you sitting comfortably in this present moment wherever you are.

And again it's 15 steps back to this moment.

Bid your worries adieu.

With one last gracious thank you for their presence and letting them know if you need them you'll be back.

Let's start counting our steps as we return to the here and the now.

And let's begin walking.

Again noticing each gentle step,

Opening your breath as you return to the present moment and continue counting and walking.

And let's return our attention as we're back here in this moment to our seated position inviting our mind to scan from the tippy top of our head down to the tippy toes of our toes.

Noticing the possibility that what if I can release and be calm in the here and the now.

What if we can release and be present and calm here and now.

And invite yourself what if I released and was present and calm in the here and now.

Notice the feeling of being present or calm as a shape or color,

Emotion or movement.

And if it does,

Invite them to become the front and center of your awareness.

Again,

Gently returning to your breath to the count of four,

That release of six.

Thinking your mind and your body for working so diligently to keep you safe every moment of your day,

Your life and noticing that you hold the power in your own mind and thinking your mind.

Extending gratitude to your body for keeping you safe and calm.

One more gentle breath in,

Noticing calm and presence.

And release to the here and now.

Reviews

I liked both the voice and the imagery. I found it relaxing and soothing. Thank you.

Really love your work Dr Kate am draw to your meditations most days. Very helpful.

🙏❤

Very nice calming. Thanks for posting