Hello and welcome to today's meditation.
It's easy as humans to get stuck in focusing on the negative part of a situation as it is a part of a survival instinct within our own neurobiology.
With that,
We may get overtaken and swept up into these triggers or stressors.
If this has been something that has over adapted,
We may find ourselves anxious,
Stressed,
Or feeling as though we're disconnected and maybe even on autopilot in our day to day.
To counteract this,
We will use this meditation to uplift our mind,
To savor small moments of stillness,
And find glimmers.
Glimmers are a term coined and defined by Deb Dana,
A clinician,
Author,
And consultant in the therapy world,
Who is well known for her research in polyvagal theory that can help us gain an understanding of our stress responses.
So for today,
I invite you to position yourself in a place of comfort and bring in anything that would enhance the sensations of coziness during this meditation.
Perhaps pillows,
Blankets,
Or even positioning yourself nearby a loved animal.
Settle yourself in with these items,
Either lying down or sitting upright,
With either a soft gaze on a point in the room,
Or close your eyes.
Just settling in,
Bringing awareness to your breath,
Going in and out.
As you inhale,
Notice where your body is expanding and where it may naturally soften.
Just observing the rise and fall of your abdomen and chest,
With the air going into your lungs,
And any stale air or breath leaving the body.
Knowing it's okay to have your mind continue to have thoughts coming and going,
Like clouds in the sky,
Just passing by.
Allow yourself to come back to the breath.
This breath is an anchor.
By connecting with our breath,
This allows us to anchor our mind in the physical sense,
Just by noticing the air coming in through your nostrils,
The rise and fall.
I now invite you to bring in curiosity,
To notice what it feels like to be supported,
By the surface beneath,
Wherever you may be sitting or lying.
Noticing the feelings of support,
Being grounded,
Or providing comfort.
Just noticing if your mind begins to wander,
That's okay.
As you allow your breath to anchor your mind,
Coming back to the breath.
I invite you just to scan your body for any sensations,
That may be neutral,
Pleasant,
Or peaceful.
Perhaps the rhythm of your body's breath,
The soothing sensation of warmth,
Stillness,
Open,
Airy,
Or light sensations in the body.
Just inviting in curiosity to see what these sensations are for you.
I invite you to turn your attention on this area of the body.
And if you're having a hard time connecting with any pleasant or peaceful sensations,
That's okay,
Too.
If you're having a hard time connecting with any pleasant or peaceful sensations,
That's okay,
Too.
Just scanning for a neutral sensation within your body,
And rest your attention on this area.
Just noticing the sensations.
Now I invite you to open up your awareness to the sensations that you may be experiencing.
Now I invite you to open up your awareness to the sounds around you.
Maybe there's a humming sound in the room that is relaxing.
Perhaps birds chirping in the distance,
Or the sound of air coming in and out of your body.
Just taking a moment to notice this one sound.
And just allow the sound to fade into the background.
I now invite you to bring in a past or recent small experience that brought you small experience that brought you happiness,
Peace,
Or joy.
Settle into this image and notice where in your body you feel these sensations.
This could be as simple as a friend being there for you,
An aspect of your job,
A project,
Or stranger being kind to you.
Taking a moment to rest in this experience.
Taking a moment to rest in this experience.
And as we come to an end for today,
I invite you to set an intention for your day that brings awareness and intention to the small and joyful moments or glimmers as defined by Deb Dana.
Moments that invite the warm,
Fuzzy,
Or cozy sensations.
Much gratitude to you for taking the time to meditate with me and finding these small moments of peacefulness.
Be well.
