Hello everyone!
Welcome to this episode of the Mindful in Minutes podcast.
I'm Kelly and I'm so happy that you're here and thank you for letting me be a part of your meditation practice and for sharing these meditations and supporting me through reviews.
You guys are just so wonderful and lovely and supportive and I really appreciate it so much.
So today we are doing a meditation for overstimulation.
So this practice is designed to help soothe your senses and ground you in those moments.
So we'll begin just by giving ourselves permission to hit the pause button for the next few minutes.
We've been doing a lot,
We've been experiencing a lot,
Everything feels like a lot,
But that's all okay.
It's okay to feel however you're feeling.
But we are going to try to hit the pause button and just soothe those senses for the next few minutes.
We'll begin by connecting with your breath.
Feel the breath as it moves in and out of your body.
On the inhale,
Feel the breath move in through the nose,
Across your sinuses,
Down the throat,
Into your expanding lungs.
And then on the breath out,
Feel this process naturally reverse itself as the air moves from the lungs,
Up the throat,
Across the sinuses and out the nose.
Just feel the pathway the air takes as you just breathe.
There's nothing else you need to do.
There's no need to change the breath or force it.
But just let the air move in and out of your body as you follow the path it takes with each inhale and each exhale.
And now try to slow down that breath just a little bit more.
Smooth,
Slow,
Low breaths,
Dancing in and out of the body,
Slowing it down even 1% more if you can.
And now check in with what you're hearing,
Listening to the sounds around you.
Now begin to quiet down whatever you're hearing,
Like a dimmer switch is being turned down on your sense of hearing.
Just letting that sense of hearing shut down and rest.
And now check in with what you're feeling.
What is your sense of touch experiencing?
Now quiet it down and turn the volume down on your sense of touch.
Now check in with your senses of smell and taste.
What are they experiencing right now?
And slowly begin to turn down these senses.
And now check in with your sense of sight.
But rest your eyes.
Just notice where the upper eyelid rests on the lower eyelid.
Let it be heavy as your eyes rest and sink back into their sockets,
Becoming soft and heavy.
Turn your gaze inward and allow the external world to fall away.
Just let it all begin to slow down as you turn inward and retreat to a safe space within.
With each moment everything becomes a little bit quieter,
A bit further away and softer.
And now return to your breath.
Follow that pathway once again as the breath glides in and out of your body from the nose or the mouth.
Just feel the breath dance in and out of your body following the pathway it takes on each inhale and each exhale.
As you breathe,
Each exhale releases a little bit more of stress,
A little bit more of that overstimulation and activity within you and around you.
Like a pressure valve being released,
Each exhale lets a little bit more go.
Follow the inhales and the exhales.
And with each and every exhale release a little bit more of that pressure,
A little bit more of that overstimulation,
Finding 1% more relief with each breath out.
Now release the breath and give yourself the gift of a few final moments of quiet,
Of stillness.
Knowing there is nothing you need to do,
There is nowhere you need to be.
Just hitting the pause button and allow the quiet stillness and that pause to soothe your body,
Senses and mind.
Now begin to gently reawaken by wiggling your fingers and taking a big deep breath in through the nose and out through the mouth.
When you are ready,
Opening the eyes and giving yourself permission to continue to take a break from the senses for as long as you would like.
