Welcome everyone.
My name is Karen Jones and I'm an OBGYN physician,
An energy healer,
A mentor for empowering women and a meditation leader.
It is my joy to lead meditations,
To assist you to thrive,
To shift out of struggle,
To shift out of striving into thriving.
Today's meditation is meant to assist you to drop the worry and stop the stress so that you can shift into setterness and to love.
So how do we stop worry?
It's coming to the present moment.
And how do we stop stress?
It is coming into our body,
To our belly,
Our hips and pelvis,
Where we can feel that sense of safety that comes from embodiment.
Let us begin.
I invite you to sit comfortably with your hands relaxed on your lap and your feet flat on the floor.
You may also lie down if you choose.
Begin with three deep breaths and as you breathe in I invite you to fill your belly and your chest and as you release the air,
As you exhale do that with a ha sound.
So deep breath in altogether and out with a ha sound.
Deep breath in and out with a ha sound,
Letting your shoulders drop.
Deep breath in,
Filling your chest and belly.
Out with a ha sound,
Letting your shoulders drop.
And placing your awareness in your chest,
Feeling your chest move as you gently breathe.
And awareness down in your belly as you breathe down into your hips and pelvis,
Down your thighs,
Your knees,
Your shoulders,
Your shoulders,
Your shoulders,
Your hips,
Down your thighs,
Your knees,
Your lower legs,
And into your feet and out the bottom of your feet into the center of the earth.
And bringing your awareness back to your hips and pelvis.
With your awareness there you might feel that your seat feels heavier,
That you're more aware of sitting on your chair.
That is good.
Now as you keep your awareness on your breath,
You are in the present moment.
And as you keep your awareness in your hips and pelvis,
And how it feels,
The sensation of feeling to sit on a chair,
You are in your body.
And as you keep your awareness in your hips and pelvis,
How it feels,
The sensation of feeling to sit on a chair,
You are in your body.
Now notice from being here,
Is there any emotion in your body such as a sensation of stress or fear or worry or sadness or grief?
I invite you to observe wherever that sensation is in your body.
Observe it.
For instance,
You might feel a tightness in your throat or tightness in your chest from sadness or a sensation in your belly from fear.
If you notice that,
Observe it.
What is the sensation?
Is there a color?
Is there a shape?
Is there a texture?
And wherever it is,
Observe it and now breathe in and out through that area of your body.
That is holding an emotion at this time.
Breathing in and out.
And now,
As you breathe in and out,
You are in your body.
And as you breathe in and out,
You are in your body.
Breathing in and out where that emotion is held.
Observing it.
Is it changing?
What is the intensity?
Many people find that simply observing,
Allowing it to be there,
Accepting the fact that it is there,
Causes that sensation to start to diminish in intensity,
To shift and change.
And if that is so,
Allow that to happen,
Just naturally.
And now awareness back in your hips and pelvis and in your breath as you gently breathe.
And when your mind wanders,
Simply bring it back to your breath,
To your hips and pelvis.
And now as you inhale,
Say in your head,
I am.
And as you exhale,
Say peace or love or calm or grace.
We'll do that for a few moments.
Sing silently to yourself,
I am on the inhale.
And love or peace or calm or grace on the exhale.
And now as you inhale,
Say in your head,
I am on the inhale.
And as you exhale,
Say peace or love or calm or grace on the exhale.
Beautiful.
And now keeping your awareness in your hips and pelvis and on your breath,
Bring to mind something that makes your heart smile.
A snowy winter's day.
Your dog or your cat.
Your kids,
A dear friend.
Someone who just did something kind for you.
Sunset or sunrise.
And let your heart smile with this loving kindness.
And direct this loving kindness towards yourself.
You're here taking this time for you.
Loving yourself.
Filling yourself up with love.
And when your mind wanders,
Bring it back to something that makes your heart smile.
And direct it towards yourself.
Filling yourself even more with loving kindness.
And once you feel full of that loving kindness,
If there's any person or situation that needs extra love today,
Direct that loving kindness toward that person,
Those people,
That situation.
Or to the earth.
Now take a deep breath and let it out.
You can stay in this energy as long as you wish.
Or come back to yourself gently wiggling your fingers and toes.
I invite you to listen to this guided meditation every day for two weeks.
And then notice how the experience of worry and stress has perhaps shifted for you.
As you train yourself in the habit of being in the present moment and being deep in your body.
I invite you to leave a comment about how this was for you.
And I invite you to follow me on Insight Timer.
Until we meet again,
Be well.
