Sunday Refresh Meditation (Live Recording)

This is a 30-minute meditation designed to help you melt away stress, overthinking, and anxiety. You’ll approach your coming workweek with clarity and energy. Please note that this was a recording of a live class, so the audio isn't stellar quality. Thank you for understanding!

Transcript

So with that being said,

If it feels good for you,

Go ahead and slowly close your eyes.

And once you're here,

Maybe take a couple cleansing audible breaths.

You can play around with how you exhale,

Maybe just open moused or maybe like a hissing sound.

Make different shapes with your mouth.

Have fun with it.

See what feels good and how it feels different.

And from here,

We'll start to slowly deepen our breath.

Breathing in together now,

Inhale.

Exhaling slowly together.

Good.

One more inhale.

Exhale.

One more in.

And out.

Continue breathing like this deeper,

Slower at your own pace.

Not needing to push or force a very deep breath right away.

That'll naturally happen over time as we settle in and as our body starts to get that signal from our deep breathing that,

Yeah,

It is time for resting and digesting.

And healing and resetting.

You may notice as time goes by,

It's a little easier to breathe a little deeper.

Perhaps each breath is just a tiny,

Tiny bit more slow,

A little bit more deeper than the last one.

Breathing in together,

Inhale.

Exhale.

One more in.

And out.

Very good.

And on the next breath,

Let's go ahead and place one hand on your heart,

One hand on your belly,

Your stomach.

Just take a couple moments here,

Feeling into how nice our hands feel in our body.

Letting your hands feel warm.

You might press in a little bit into your body with your hands and feel that solidness of your body speaking back to those hands.

Breathe in here.

Inhale.

And exhale.

One more in.

Out.

Very good.

Now,

As you continue breathing like this with your hands on your body,

I want you to start to explore which one of my hands is moving more as I breathe.

It might be the hand on your chest.

If that's the case,

That means your breath is still a little bit shallow and still hanging out in the chest.

No worries,

We'll fix that soon.

If you feel like those hands are moving basically the same,

That means you're oxygenating both your lungs as well as bringing that air,

That breath into your belly.

You're on the right track.

Where we want to be is we want to have our hand and our stomach moving a little more because that means that we're breathing and sending rich,

Rich oxygen deep into our body.

So on the next breath,

Gently send that breath into your abdomen,

Breathing in.

Exhaling from your abdomen as well.

Inhale,

Hand goes out.

Exhale,

Hand goes in.

One more inhale.

Exhale.

Continue to do this on your own.

Perhaps placing both your hands on your stomach now,

A little reminder to your body,

I want my breath to come in here mostly please.

I'm just enjoying how nice this feels.

And as you enjoy it,

I'll tell you a little bit about why we do this from a traditional Chinese medicine standpoint.

So the Chinese character for breath is actually the same character for energy.

It means life force energy.

So every single breath that you're taking in,

You're taking in life force energy.

How wonderful does that sound?

With every breath that we breathe deep into our stomach,

We're bringing that life force energy deep into our body,

Letting it go where it needs to go.

And I want you to start to notice if you feel a little bit more relaxed in certain areas of your body.

Or perhaps invigorated,

Energized,

And that's the beauty of that breath,

That life force energy.

If we're feeling tired,

It sends that breath there to energize that place if that's what you need.

If we're feeling achy and stressed,

That breath goes there,

That life force energy goes there and massages and soothes and heals that place and leaves you feeling relaxed.

Let's breathe in here together.

Inhale.

Knowing that you're taking life force energy into your body,

Where you want it to go,

Where you need it the most right now.

And you can start to consciously send your breath,

Your life force energy to those places too,

Just like we've been sending our breath to our abdomen.

You can do the same with your upper back,

Your neck,

Your shoulders.

And the next few breaths,

You just play around with sending your breath to where you need it,

Where your body's calling out for more.

Chi,

Life force energy.

That's what the character is in Chinese,

Chi.

Inhale together in.

Exhale here.

One more in.

Exhale.

Continue on your own.

You are all doing really wonderful.

If your hands are on your stomach,

If they still are,

You can maybe give yourself a little hug or sway side to side.

And explore what savoring,

What savoring this feeling,

This really yummy feeling of being so full of chi,

Breath,

Life force energy.

What savoring and enjoying that feels like.

Really luxuriating even.

This little environment that you've carved out for yourself in this meditation with everyone,

With me.

And now that we're all sufficiently relaxed,

I'm going to transition us to a little bit of releasing.

I always find that it's nice to take advantage of this very nice state,

Meditative state.

And identify and clear out feelings in our body or thoughts that we don't really want to stay with us.

So go ahead and place your hands on the ground or you're sitting like I am at the table here placing my palms on the table.

Of course,

Doing it in a way that maintains a nice posture.

If you find that you want to lie down on the ground.

This is actually really nice when you lie down on the ground to with your back on the ground and your palms on the ground.

So give everyone a little time to get comfortable.

Ground our hands into the ground,

Into the surface.

I'm just like we did in the beginning of the meditation and when our hands are on our body,

Feel into the surface beneath your hands and just explore.

When you press into it.

How does it feel?

Speaking back to you,

Pressing back up into you.

Maybe there's a texture,

Rug,

Harbor floor,

Blanket.

Just establishing a solid mindful connection with our hands and the ground.

Breathe in here.

Inhale.

Exhale.

Good.

One more in.

Exhale.

Wonderful.

And we're going to do now is we're going to just like what we did before this meditation.

We're going to mindfully send our chi,

Mindfully send our energy through our hands and into the ground or whatever surface that they're touching.

And this time when we breathe out.

And we send that breath out chi through your hands and into the ground.

I want you to do so with the intention of releasing,

Releasing out of you and into the ground,

Into the earth,

Into the environment.

So I'll give you a moment here to perhaps figure out if there's anything in particular that you want to release.

I know Chelsea,

You mentioned that you had some trigger points that you want to clear.

So now is the time to gather those things up in your mind's eye.

If you can't think of anything that's fine.

Maybe just the general idea of,

I don't want to feel stressed.

I don't want to feel tired.

I don't want to feel run down,

Or just block.

Gather it up.

Inhale together,

All of us.

Exhale,

Release through the hands.

One more in.

Audible exhale.

Continue on your own.

You might find that after a couple exhales releases.

You want to go back to a more regular breath.

Kind of take inventory,

See how you are.

If you're feeling good.

That's great.

Just continue breathing slowly.

If you find that,

Hey,

There's actually something more that I want to let go of,

Then gather it up and on your next exhale.

Let it go.

Let that go.

Feel it travel out of your hands into the earth.

And just like in the beginning,

Play around with those exhales,

You might find that feels good or maybe,

You know,

So go ahead.

This is your time.

Just explore what works for you.

Ah.

Wonderful.

And start to wrap up.

So any final releasing breaths,

Go ahead and get him out of you.

And on the next breath,

Go ahead and slowly peel your hands from whatever surface they want and give them a little shake.

Shake them out.

Kind of like maybe if there was stuff still stuck to your hands,

You're shaking it out.

If you want to shake it at the rest and that feels good.

It's good if you want to like extend it to your arms,

Your whole body,

Shake it out.

That helps clear out anything else.

Maybe your shoulders,

If you want to just.

When you're done,

She,

You know,

Let yourself come to an easy stillness.

Just look around internally at the space that you've cleared out after releasing all the things that you don't want to carry with you into this coming week.

What does that spaciousness feel like?

Maybe it's a sense of ease.

A sense of.

Groundedness sense of solidness sense of.

I got this.

I'm excited and looking forward to this coming week.

If you really want to enjoy and feel out the space,

Go ahead and just gently stretch your arms out.

All around you.

Above you,

In front of you,

Behind you.

Just a way of telling yourself,

Look at all this space.

Look at all this wonderful,

Wonderful space.

I clear it out so that I can.

Invite in excitement,

Inviting focus,

Clarity,

Whatever I need for this coming work week,

Coming week.

And if it feels good,

I invite you to maybe think of a theme,

A word that you want to inhabit this space that you just stretched out into.

And once you have that word,

Go ahead and please a hand on your heart.

Breathing in here,

Feeling your heartbeat underneath your hands.

Or your hand.

Feeling into the wonderful pulsation of life.

That is within all of us.

Feeling how much life force energy,

How much chi we have that we just cultivated.

And ready for us to direct it wherever we want this upcoming week.

I'm just breathing here and enjoying this moment.

One of our final,

Final moments before we close our meditation.

Breathing in together now.

Inhale.

Exhale.

One more together.

In.

And out.

And our final breath together.

Inhale.

And exhale.

When you're ready,

Slowly,

Slowly,

Slowly bat your eyes open.

Reacquaint yourself with your surroundings,

Maybe stretch or take a sip of water.

Thank you for meditating with me here tonight.

I hope this sufficiently refreshed you.

I hope that you feel ready and excited for your upcoming week.