Hello,
Thank you so much for joining me today.
If you chose this meditation,
It's because today you may not be feeling your best self.
You may not be feeling much of anything.
You may think you may not even be able to get your head off the pillow and your feet on the floor to start your day.
We all go through days like this and it's okay.
Allow yourself kindness and grace.
We do not always have to be sparkly diamonds,
Bright balls of sunshine.
We don't always have to do and to be perfect.
Sometimes it's just enough to be ourselves.
So wherever you are,
If you're able to close your eyes.
I know when we're not feeling well,
We want to push away the negative feelings but I encourage you to turn inward.
Face this feeling.
Let's spend a few moments focusing on our breath and noticing in our body where we feel sensations and if your mind wanders as it most definitely will,
Use your breath as an anchor to keep you in the present moment.
Allow tears to well up.
Allow sounds to leave your body.
Sighs,
Groans.
Whatever it is.
So wherever you are in your breath cycle,
Exhale all the breath out and together let's inhale for the count of four.
Inhaling two,
Three,
Four.
And exhaling for five,
Two,
Three,
Four,
Five.
Two more times.
Inhale through your nose,
Taking a deep breath,
Letting your chest expand,
Your belly rise.
And exhale completely,
Allowing all the breath to escape,
Sighing it out.
One more time together.
Inhale deeply through the nose and exhale through the nose or the mouth.
Breathing naturally and deeply for yourself.
I encourage you to allow whatever you're feeling to just bubble up to the surface.
Be brave.
Knowing that every difficult obstacle in your life you have overcome,
You have gotten to this point.
This too shall pass.
And for some of us,
Our emotional space today has nothing to do with events that have happened.
There's no rhyme or reason.
There's nothing we can pinpoint why we feel this way today.
And that's okay.
Honor your feelings right here,
Right now.
And be gentle and kind to yourself as you would a child or a young pet or a dear friend.
Breathing,
Settling.
Realizing any areas in your body that are tense or tight.
And even if you don't want to,
Let it go.
Even if you feel like dead weight,
Lead.
You're so heavy,
You can't even move.
Can't even wipe the tears from your eyes or your face or the hair out of your face.
You can't even bother to get the blankets off of you or to pull your socks up or to get dressed.
It is okay.
Breathing,
Settling and noticing.
Allow the heaviness to wash over you and rinse down your body,
Down your spine,
Down your arms and release it from your fingertips and your toes.
If you're sitting,
Lying,
Standing or walking,
Visualize a connection with earth and allow all these feelings that are so heavy in your heart to transmit down into the earth so that that energy can be used for a different purpose.
If your mind has wandered,
Come back to the breath,
Knowing this too shall pass.
Noticing where you feel these sensations,
Maybe in your throat,
In your chest,
In your stomach,
Maybe even your hands or behind your eyes.
Take a moment and with your own two hands,
Massage any area in your body that may feel discomfort.
Maybe you rub your temples,
The back of the neck,
Your chest area.
Maybe you take turns rubbing each hand.
Breathing,
Settling.
Now take a moment and wrap your arms around your body.
This might seem silly to some but give yourself the comfort and the support that you need in this time.
This too shall pass.
You will be okay even though it does not feel like it right now.
And it is okay to feel these feelings.
It is okay to have a low day,
To have your energy be lower than normal.
If your mind has wandered,
Come back to the breath.
Take a few deep breaths coming back to the present moment.
Remembering that having moments in the day or even a full day feeling like this is okay.
But if this continues on more than two weeks or you really can't get out of bed or get your things done,
You're moving slower,
Talking slower or having any thoughts of hurting yourself,
Please seek medical attention with your doctor,
A therapist.
And if you don't know where to go,
Start with a friend or family.
Ask for help.
It is okay to have moments of weakness.
It is okay to ask for help.
Maybe think of one thing you can do after our time together.
Maybe journaling,
Calling a friend or loved one,
Making an appointment with your provider or your doctor or therapist.
Maybe reaching out to your manager at work,
Taking some time off.
Take a moment to thank yourself for giving yourself these 10 minutes to allow yourself to just be and to feel.
When you're ready,
Open your eyes,
Come back to the present moment and if you're able to change your environment,
Go for a walk,
Get outside or just stay home,
Lay in bed,
Read a book,
Do what feels right for you.
You are your own best coach.
You know yourself so well.
Thank you so much for allowing me the precious gift of your time.
Until next time.
