This is a guided meditation for supporting the mind and stepping back from a ruminating loop and moving into a state of empowered calm and relaxation.
As always,
I invite you to welcome in that soothing,
Havening touch.
Palmed palm as though you're washing your hands under warm water.
Fingertips starting at your shoulders and moving gently down your arms to your elbows and repeating that motion as though it's a soothing,
Moving hug or fingertips across the brow or around the eyes for face havening.
This will deepen the experience and invite your brain into a deeper state of calm and relaxation.
To begin with,
I'd like to invite you to welcome in a gentle,
Soothing breath.
You may breathe in to your own gentle cadence or breathe in as I count and exhale with my count as well.
Let's welcome in a gentle breath to a count of four,
Three,
Two,
One and release to a count of six,
Five,
Four,
Three,
Two,
One.
Beautiful.
Now I'd like to invite you to float back across the course of your day or week and find a time when your brain,
Particularly your little friend Amy the amygdala,
Started chewing on something.
When it started focusing your attention and your concentration on an experience that you're worried about,
Concerned about,
Something that causes or brings up some anxiety or some fear.
Once you've found that experience,
You're simply going to sense the existence of it,
Noticing that it occurred,
Remembering what that felt like in your mind and your body in that moment.
And now continuing that soothing,
Havening touch,
Let's return to a gentle breath count,
Imagining as you breathe in that soothing oxygen that your body's expanding.
And as we exhale,
It's releasing any energy tied to the experience.
Breathing in to a count of four,
Three,
Two,
One and exhale to count of six,
Five,
Four,
Three,
Two,
One.
Breathe in again to a count of one,
Two,
Three and release to a count of five,
Four,
Three,
Two,
One.
And breathe in again to a count of four,
Three,
Two,
One and out to a count of six,
Five,
Four,
Three,
Two,
One.
Deepening that exhale and noticing as your mind and your body are gently stepping back and moving away from this experience.
I'd like to invite you to look around your space and find any four rectangular objects that are near or by.
You can even imagine as you're noticing the space that I'm in,
If there are some experiences here that if you were able to see them completely,
They would take a rectangular form.
And now that you've found four rectangular objects,
Let's find any three hues of green.
Beautiful.
And how about two different shades of blue and three shades of pink?
Beautiful.
Now invite your attention to gently return for just a moment to that experience that you identified at the beginning of this exercise.
Again,
Sensing into what was happening in that moment,
Noticing how your mind and body were feeling.
And once again,
We're going to begin breathing in that gentle,
Soothing oxygen and with each exhale,
Letting that moment go and the energy tied to that moment,
Release and move out into the world,
Leaving you calm and grounded.
Breathing in to a count of four,
Three,
Two,
One,
Out to a count of six,
Five,
Four,
Three,
Two,
One.
And breathing in to a count of one,
Two,
Three,
And out to a count of five,
Four,
Three,
Two,
One.
And in for four,
Three,
Two,
One.
And out for six,
Five,
Four,
Three,
Two,
One.
Beautiful.
I'd like to invite you now to notice what calm,
Tranquility or relaxation would look like if it had a color.
These soothing greens and blues,
The warmth of the sun and therefore a sunny yellow.
And noticing that color,
Invite in another gentle,
Soothing breath and invite your mind to explore the inquiry.
What if I was calm?
What if I was calm?
Gently and lovingly exploring that possibility in your mind and your body.
What would that color feel like if you were to continue to breathe it in to your very beingness,
Welcoming that energy into the here and now?
