Welcome back to this three-part meditation series for stress release.
This is the second episode to lean into whenever you need it.
My name is Jenny Berglund Castro and I'm so glad you found your way here.
There's scientific proof that meditating is really great for us humans.
A few ways that meditation affects our physical,
Emotional,
Mental and spiritual bodies are we get a slower and deeper breathing,
We slow down our heart rate,
We lower our stress hormones,
We ease inflammation in the body,
We get a stronger immune system,
We sleep better,
We have more patience and stay more focused,
And we make better decisions.
How wonderful is that?
As a reminder,
They say we have about 70,
000 thoughts in our head each day,
So don't expect your mind to be empty during meditation.
Thoughts will pop up and when they do,
Just notice them,
Thank them and let them pass.
Now let's go ahead find a comfortable position.
You can sit or lay down.
If you have a tendency to fall asleep,
Then I suggest you sit on a pillow with your legs crossed or on a comfortable chair with your feet on the ground.
Feel free to put a pillow behind your back or on your lap.
Rest your hands on your knees or on a pillow.
I like to put my right hand in my left facing up.
So go ahead now and close your eyes.
Take a couple of deep breaths here at your own pace just to land in the room on your pillow.
Breathe in through your nose and out through your nose.
In through your nose and out through your nose.
Very good.
And they say anxiety lives in the future and regret lives in the past.
But the present moment is perfect.
The present moment is where we find peace,
Where we can create from,
Where we best set our intentions from.
And to anchor ourselves in the present moment,
We'll start by grounding ourselves.
So put your attention at the bottom of your spine by the root chakra,
Also known as the first chakra or the Mooladhara.
Imagine a bright light sitting right there at the bottom of your spine.
Let this light expand to the width of your hips and get really,
Really bright.
It can be any color.
Now let's have this light drop,
Just fall down into the earth.
It moves through the pillow you're sitting on,
The floor,
It moves into the ground,
Through the soil and gravel and stones and rock,
All the way down into the center of the earth.
And this is where it anchors.
And your energy body can start releasing all that energy that no longer serves you.
And the earth will absorb it.
And this is energy from other people,
Energy from experiences in the past,
Even energy from the future.
You get lighter with each breath.
And you get space to fill with new,
Positive,
Creative energy.
And with each exhale,
You release a little bit more.
And you feel lighter with each inhale.
Just feel how the earth pulls this excess energy that no longer serves you away from you.
And any stress and anxiety and worry goes away,
Moves into the earth with each exhale.
Good job.
Now let's breathe normally in and out through the nose.
And notice how the breath feels in your body,
The cold air entering your nose,
The sound it makes,
The feeling it leaves in the back of your throat,
Your chest and belly.
Notice any tensions releasing with each breath.
Feel that warm air leaving your nostril with the exhale.
Feel your body now against the surface you're sitting on.
Notice how the earth is supporting your body,
Holding you up.
Feel the cool air on your skin and how the air is surrounding your whole body,
Keeping you in place exactly where you're supposed to be in this very moment.
We breathe in and we notice our in breath and we breathe out and notice our out breath.
Feel the blood flowing through your body,
The tingling sensation in your feet,
Hands and face.
And from the top of your head to the bottom of your feet,
Let's go ahead and relax even more and lean into this moment.
Top of the head,
Relax and let go of any tension.
Forehead,
Relax.
Side of your head and behind the ears,
Soften.
Face and the back of the head,
Soften.
Cheeks,
Relax.
Jaw,
Let go.
Neck and shoulders,
Soften.
Arms,
Feel heavy and relaxed.
Chest and belly,
Both relax with each in and out breath.
Hips and base,
Let go and soften.
Legs and feet,
Heavy against the floor,
Held by the earth.
Now we'll sit quietly together and I will bring you back with the sound of my voice.
And every time your mind wanders away to thoughts,
Then just bring it back to your breathing and the sensations in your body.
So let's begin.
So now go ahead and bring your attention back into the room.
You can slowly start moving your hands and feet.
If you're laying down,
You can sit up and place your hands in prayer pose in front of your chest or just keep them on your lap if that feels better.
Lower your chin as if bowing to yourself and give thanks to yourself for taking this time to focus on your well-being.
And when you're ready,
You can go ahead and blink your eyes open.
Thank you for joining me today.
And remember,
One breath at a time.
My name is Jenny Bergling Castro and I congratulate you for taking your time to go inside and focusing on you,
Yourself.
I'll see you back here soon.
Namaste.
