Hi there.
Welcome.
I'm Keith.
We're gonna do a nice simple meditation today.
Use the power of our mind to envision best-case scenarios,
Things that we want to have happen as a way to let go of anxiety.
So allow your eyes to close.
Make sure you're comfortable.
So I'm on my knees.
That might not be the best for everyone.
You can sit cross-legged.
You can sit in a chair.
It does help to have your hips higher than your knees.
So feel free to stack pillows,
Blankets,
Blocks,
Whatever you need.
And then palms face down.
Feel your tailbone lengthen.
A nice lift in your chest.
Lift in length through the crown of your head.
And then big breath into the center of your heart through your nose.
Hold at the top for three.
Two.
Big sigh out for one.
Open mouth.
Exhale.
Two more.
Inhale.
Feel the breath go wide in your lungs.
Breathe in.
Hold.
Open mouth.
Exhale.
Let it go.
Last one.
Open mouth.
Exhale.
Relax your shoulders,
Your jaw.
Let's tune into the breath together.
In and out of the nose.
Breathe in for five,
Four,
Three,
Two,
One.
Out the nose.
Five,
Four,
Three,
Two,
One.
Again.
In five,
Four,
Three,
Two,
One.
Exhale.
Five,
Four,
Three,
Two,
One.
In five,
Four,
Three,
Two,
One.
Five,
Four,
Three,
Two,
One.
On your own,
Silent count.
Simply pay attention to your breath.
Three more rounds.
Continue to breathe just like that as I guide you through our next part of this meditation.
So part of this meditation is to help reduce anxiety and it's very often caused by worry or getting caught up on things not unfolding well.
Maybe a worst-case scenario or putting focus into what we don't want to have happen.
We'll just take a moment just to allow it in,
Not to be scared of it or to fight it.
What is causing you the most anxiety right now?
Maybe just kind of see this as a ball of energy in front of you.
Notice what it feels like.
It could be a circumstance,
A person.
Just kind of look at it with a friendly gaze.
Kind of examine it.
Why is it making you uneasy?
Can you look at it without it being so scary?
Maybe you are looking at a scenario where things don't go in the direction that you want.
It could be a job,
A person,
Circumstances,
Health.
A couple of breaths to just feel it.
Just be open to whatever it's here to teach you and really just observe it versus react to it.
Can you almost thank it for what it's here to teach you?
It's the opposite to victim mode.
And so whatever this thing is,
The circumstances causing some angst,
We're going to use the power of our mind to imagine it unfolding in the best-case scenario.
So for example,
If you're worried about your performance at work,
Chances are your mind's going through worst-case scenarios.
Can you spend the next few minutes imagining things going well,
Better than you could have hoped for.
You happy,
Relaxed,
Confident,
Secure,
Being recognized for your work.
If you're worried about your health,
See yourself as healthy.
Maybe getting good news about your health,
Whatever is playing you behind you.
If it's a relationship or connection with a person,
Maybe see it going well,
Things resolving.
You get the idea.
So we're gonna use our imagination,
Our mind to daydream the best-case scenario.
The exhale out the mouth.
Don't get caught up on doing this correctly.
Your mind might want to knee-jerk,
Go back into the worry.
Choose not to let it keep coming back just with your imagination to this ideal daydream.
See things going better than you've expected here.
Notice how it feels.
Notice what your energy looks like in these scenarios.
A couple minutes here.
Enjoy this.
Let this feel good.
Focus on the feeling.
Use all your senses just with your imagination.
Again,
The doubts come,
They will.
Just choose to look the other way.
Best-case scenario.
How does it feel?
Could be hard to find these pathways if you've been in the habit of worrying,
But you just practice.
Let's try a couple more minutes here.
Breathe.
Invite your hands to space in front of your heart.
Take a couple more breaths here.
You can seal this in by silently repeating the mantra to yourself.
I ask,
I expect,
And I give thanks.
Just remember when your mind goes to worst-case scenario,
Consciously choose to envision the opposite.
It takes practice.
It can help.
I hope things unfold the best way possible for you.
Keep using your imagination.
Coming back to your breath.
Much love.
Namaste.
