Guided Meditation For High Achievers

You had a lot on your mind today, and I know you want to keep going. But your brain needs a break and your body wants to press the pause button. Take a quick break in the middle of your busy day and listen to this 20-minute guided meditation for beginners.

Transcript

Hey healthy high achievers,

This is Maya.

Today you are taking a moment to yourself.

And the best way to interrupt your busy day and to pause from these constant stimuli,

Distractions and external events,

Is to actively give your brain a rest.

Your brain is always going,

Going,

Going,

And you need to teach it how to pause,

How to de-excite the nervous system,

How to bring your attention to your body,

And find your way back to your natural,

Calm state of being.

We live so much in our heads,

And we forget to actually pay attention to the tensions in our body.

When we don't do that,

We don't know where the tension is.

We're not aware as we go about our days,

And we can't actively relax those muscles.

Give yourself permission to pay your fullest attention to your body in this moment.

You deserve it.

Your expectations of yourself are so high,

And you work hard to get there.

You're eager to use every bit of time you have to its fullest potential.

And in this drive to always do something useful with your time,

You're going from one activity to the next,

And it's hard to remind yourself of these important moments of nothingness.

Doing nothing sounds terrible,

Doesn't it?

But let's start by experimenting with this guided meditation that I wrote for you.

If you're not familiar with meditating,

Look at it as an experiment.

Try something new today.

Just surrender and go with it and see what happens.

If you feel more relaxed,

Perfect.

If you feel nothing,

Also perfect.

Nothing needs to happen.

There is nothing that you're supposed to feel.

And every time that you come back to this audio,

This experience will be different.

Are you ready?

I invite you to sit or lie down in a comfortable position,

And close your eyes if you want to.

Or just maintain a soft gaze to a point in front of you.

Get comfortable,

Take a pillow if you need to,

And let's get started.

Lots of things were going through your head today,

And you knew that you just needed this break.

You're giving yourself permission to let that go.

And in any given moment,

You can decide to unplug and unwind.

I want you to start by thanking yourself.

Smiling softly.

Because every moment that you decide to take this quality moment to yourself,

It's worth a little celebration.

Now let's pay attention to our body,

And check in with our breathing.

What is your breathing like right now?

Is it shallow and fast?

Can you make it a bit deeper and more relaxed?

Can you act as if you're on vacation?

There's nowhere you have to go,

Nothing you need to do.

It's not even noon yet,

And you don't have a plan for the rest of the day.

You just feel like taking the day as it comes.

And you're sitting there,

Whether it's under a palm tree,

Or on a big hill,

Or in the woods.

You feel relaxed,

At ease,

And happy.

Now I want you to check in with your head.

What are you feeling right now?

Is there attention?

Are you feeling tired?

Are your eyes tense or relaxed?

Is your head heavy or light?

You don't have to do anything,

You don't have to change anything.

Just pay attention.

See what's there,

With this feeling of openness and curiosity.

As if you're a third person,

Looking at you.

Know that whatever you're feeling,

Whether it's tense or relaxed,

Whether it's heavy or light,

It's all perfectly fine.

Nothing needs to change.

You know we're often so focused on change,

On fixing what's wrong.

Which basically means that you're not happy,

Not satisfied with the way things are in this very moment of your life.

It makes you want to be in the future,

Instead of in the now.

It's great to want to improve,

As long as you know that wherever you are right now,

Whatever the situation is like,

Whatever level you're at with the skills you want to improve,

It's where you're supposed to be right now.

It's not where you're supposed to stay.

We're not here in this life to stay stagnant.

But my point is,

You need to accept your limits in order to expand.

It's only when you fully accept yourself and your life,

Just as it is right now,

That you will feel calm,

Peaceful,

Satisfied and happy.

And that will allow you to move forward and to change.

What happens in the nervous system when you're feeling like,

This is wrong,

I need to fix this,

I need to change that,

I don't want to be here,

I'm not good enough yet.

Your whole system goes into defense mode,

Into fight or flight.

It gets a message from your brain saying,

Now is negative.

This moment is not good,

We need to fight it.

But when you tell yourself that everything's alright,

You're doing great,

You're exactly where you're supposed to be,

And you're excited about moving forward and improving,

That's when the whole nervous system goes like,

Ah,

It relaxes,

It opens up,

You breathe,

Your blood flows more freely,

And there's room to grow.

You know when people use affirmations like,

I am exactly where I'm supposed to be,

When you've been living in your head and in your reasoning for a long time,

You might think it's very woo-woo hippie stuff.

But now that you know what this does to your body,

I hope you feel encouraged to go for change,

Go for improvement and evolution in your life.

But in a way that doesn't break down the things,

The way things are right now.

You fully accept yourself,

Even congratulate yourself,

And the situation,

And even your limits,

In order to expand and reach your fullest potential.

You are a high achiever,

You always aim for more,

You are eager to start new projects,

To meet interesting people,

To get damn good at your hobby,

To travel around and explore,

To be open-minded,

To build many different experiences and skills in life.

It's exciting,

It lights you up,

It sparks your fire,

And you know that you can only keep that fire burning if you protect it well.

You protect your time,

You protect your quality moments to yourself like this one,

You protect your level of energy,

And when you feel drained,

When you're running on empty,

When you sit down and realize,

I feel so tired right now,

That's when you are gentle.

You allow yourself to not be on top of things all the time,

To not be productive all the time,

To not feel energetic and social and happy all the time.

You allow yourself that space to go with the flow of what your body is telling you.

You know when it's time to meet friends and be social,

You know when it's time to just be alone and with yourself.

It's a constant balancing act,

And we all know it's not easy,

But you can get better and better at really tuning in with yourself,

Listening to what it is you really want or need,

Putting all expectations and plans and thoughts aside.

Deep down,

You know what you need,

You know what makes you happy,

And you know what fuels you with energy,

And you know when it's just time to be alone or to cry or to take a rest,

And that's all okay.

Know that you're not alone in this challenge to be a healthy high achiever,

To create the life you've always wanted.

Know that at this very moment,

We are supporting each other.

We have a global community that can pull you through whenever you feel like our energy is low,

Whether it's your physical energy or your mental drive,

You have a place to turn to where others can lift you up.

And right now,

I want you to imagine how at this very moment,

One of us is sitting somewhere in the world just like you,

Listening to the same words,

Feeling their body get calm and confident.

As I invite you to take a couple of breaths with me,

I want you to imagine that the others are doing the same right now.

When you breathe in,

Think confidence.

When you breathe out,

Think calm.

Confidence.

Calm.

Confidence.

Confidence.

And calm.

Give your body one last scan.

What part of your body is asking for your attention right now?

Are there several parts that feel tense?

Is there one particular area that's screaming loud?

Or is there a spot that you didn't even notice being tense before?

Take a moment to give your body the attention it deserves.

While we're going about our days and weeks,

We spend so much time in our head and in our schedule,

And the poor body's voice gets neglected.

Believe me,

It is thanking you so much for this gift,

This pause.

You're not just lying down on the couch scrolling through social media,

But you're actually ramping up the quality of listening to my voice,

Listening to your body's voice,

Ramping up the quality of this moment to yourself.

In this last scan,

We're imagining a flashlight shining from your toes all the way up through your legs,

Your hips,

Your belly,

Your chest,

Your neck,

To the top of your head.

And the flashlight goes down again from the top of your head,

Through your neck,

Through your back and your belly,

Your hips,

Your legs,

Your feet,

To the tips of your toes.

Listening to your body is easier said than done,

But the good news is you can practice this.

You've done a wonderful job today,

Even if you got distracted a million times.

Hey,

That's just how the mind works.

Don't try to fight the nature of our brain.

Just keep deciding to come back to your body,

Because it deserves your attention too.

All right,

I want you to pat yourself on the back,

Give yourself a high five or a hug if you want to,

Because you just made your body,

Your health and your happiness a priority.

Over any agenda item,

Any other person in your life,

Any thoughts rushing through your head,

You said,

You know what,

I deserve this moment for myself.

To restore,

To recharge my batteries,

And believe me,

You just did way more than just listening to your body.

You calmed down your nervous system.

You gave your immune system a huge boost.

You supported your digestive system.

You lowered your cortisol and stress levels.

You suited all the other hormones in your body as well.

You improved your blood flow,

And I can keep going.

These are all things that you don't see,

Unfortunately,

But basically,

It's what gives you life.

My friends,

At this moment,

You are being the best version of you.

You are here because either me or another healthy high achiever was looking for people with this positive,

Open energy,

Who would really be an awesome contribution to our community,

And that is you.

You just gave yourself the greatest gift of awareness,

Of positivity,

Of connection,

Of relaxation.

If you haven't already,

I invite you to open your eyes,

Look around the room to come back to this moment.

Stretch a little bit if your body is asking you to,

Or go for a walk if you feel like you've been sitting down too much.

And don't forget that even when you're neglecting yourself,

You're super busy,

And you feel bad about not taking care of you.

In any moment,

On any day,

You can come back to this meditation and start again.

Share your experience with this meditation on healthyhighachievers.

Com and I can't wait to talk to you there.

Have a wonderful,

Productive and balanced rest of your day.