Good morning.
Thank you for joining me for today's morning meditation.
Our focus today is around resilience.
So making yourself comfortable,
Sitting upright in your chair,
Feet flat on the floor,
Or maybe you're lying down,
Head comfortable on the pillow.
Maybe you want to put a pillow under your legs.
Feel free to close your eyes.
Take a moment to bring awareness to your breath.
Exhaling all the breath out.
Inhaling deeply through the nose,
And exhaling through the mouth.
Sighing it out,
Making some noise,
Letting something go.
Inhaling again deeply through the nose,
Feeling your chest rise and your stomach expand.
And then exhaling slowly,
Softly through the nose or the mouth,
Feeling your muscles soften and relax.
Sinking into the chair or the bed.
Take one more deep breath like this,
The deepest breath all morning.
And exhale completely,
Letting your exhale be slightly longer than the inhale.
Breathing naturally and normally for yourself.
Taking a quick body scan to just relax the muscles,
The tissues,
Deepen the organs.
Noticing any tension around the eyes,
Or the mouth,
Or the jaw.
And just breathe,
Settle,
Soften.
Allow a wave of relaxation to wash over the back of the head,
Down the shoulders,
Down the spine.
Exiting the body out the hands,
Or the feet,
Or the seat.
Allow your stomach to be heavy and loose.
Your hands and your feet to uncurl if they're grasping or clenching.
Noticing if your mind is wandering,
And knowing that that is okay.
First thing in the morning,
We might be thinking about what we have to do the rest of the day.
Be kind to yourself.
Notice when your mind wanders.
And then come back to the sensations of the breath.
Maybe as you inhale,
You're thinking breathing in.
And as you exhale,
Thinking breathing out.
Breathing in and breathing out.
Allow your body to soften as you listen to my words about resilience.
A great quick way for resilience training is to think about being grounded and rooted.
So if you are sitting,
Visualize a light coming from the top of the head,
Down through the spine,
Out through the seat,
Into the earth.
Feeling yourself connected,
Strong.
Maybe a better visualization for you is a tree.
Fill your body like the trunk of a tree.
Rooted,
Grounded,
And stable.
As you breathe and soften,
Visualize the trunk of the tree.
Rooted in the ground,
And your roots go deep.
Maybe thinking of your roots as your family ties,
Your friendships,
Your loved one,
Your support group.
Just like the aspen,
Whose roots are interconnected with every other aspen tree around.
The trunk goes deep into the earth,
The roots even deeper,
Connecting with other aspens around.
That is how our lives are.
We are connected to loved ones,
Whether chosen friends or born into relatives,
Communities,
Support groups.
Feel your resilience growing as you feel strong and rooted.
Part of Mother Earth,
Part of Father Sky.
If anything is tensed in your body,
Come back to the breath.
Take a deep breath.
Exhale completely.
One more time,
Inhale and exhale.
Notice any sensations in your body,
Feeling the vibrations,
The vitality,
The life energy.
Knowing you have resilience in you.
Knowing you can create and develop more resilience.
If your support structure in your day to day life is not where you want it,
Maybe this is where you focus your month or your year on.
Reaching out for help.
People want to serve you.
People want to do well by you and to help you.
But we need to ask.
It's okay to ask for help.
Be kind to yourself.
Breathing deeply,
Feeling rooted,
Strong,
Able to handle anything that comes in your way today.
The reality is 100% of the time,
You have been able to overcome.
It's led you to this meditation.
Struggles have come and go.
And you have succeeded.
You are still breathing,
Still living.
Challenges may arise,
But you can overcome them.
Noticing any tension that's come up in the body.
And just again,
Breathing,
Relaxing,
Reminding your central nervous system that although our thoughts may not be pleasant,
We can energetically relax our body by breathing deeply,
Feeling rooted and grounded,
Like a sturdy tree,
Part of everything else.
We are not alone.
We are all connected.
Let this thought bring you comfort.
Let your strength move you forward.
When you're ready,
Open your eyes.
Come back to the day.
Know that this day,
You are able to handle,
Are able to succeed because you are rooted,
Grounded like a tree.
Thank you so much for allowing me the precious gift of your time.
Until next time.
