Hello and welcome to your guided meditation.
My name is Karen Wang and for the next few minutes we'll be together focusing on our breath and our practice.
I want you to start off by taking the palms of your hands and rubbing them together with force back and forth creating some friction and some heat between your palms.
And in three,
Two,
One,
Go ahead and close your eyes and cover your eyelids with those palms,
Feeling into the grounding sensation from the heat of your palms onto your eyelids.
Taking one collective inhale here and exhaling letting the hands go and letting go of something else.
Now I want you to close your eyes down in your comfortable position in a comfortable seat having the palms face down for a grounding experience and face up for a more receiving experience whichever one you choose today.
Go ahead and set that intention.
The purpose of today's meditation is to ground us in our current moment despite some of the racing thoughts that we may have.
I'm sure many of you have joined due to the flightiness of those thoughts.
And so as we settle into the moment,
Again,
I want you to set that intention of simply grounding into the moment that is right in front of you right now and the reason which you started this meditation.
Our eyes have gently closed,
Our hands are placed in a comfortable position and we start to tap into the rhythm of our breath.
In each moment coming back to the inhalations and the exhalations,
Perhaps noticing how our breath might be a bit quicker,
Matching the pace of the thoughts scrambled in our heads and putting a conscious effort and lowering the volume of those thoughts as we expand each inhalation and each exhalation not thinking about anything else right now but simply tuning in to our inner breath.
Inhaling deeply,
Feeling the air caressing our nostrils and exhaling through the nostrils just the same.
Again,
Releasing an expectation,
Releasing a thought,
Releasing any negativity as we continue to breathe.
Now that we've grounded and we've arrived at this moment,
I'd like for you to think back on one moment that occurred today,
Whether in your morning,
Afternoon or evening that drove you to take this moment of peace for yourself.
And once you think of that moment,
Whether it was a stressor or just something that caused friction or tension in your life,
I'd like for you to envision in your mind's eye holding on to this thought,
This memory,
This emotion within the palms of your hands gently.
And in your mind's eye,
You can see yourself holding on to the thought,
The emotion and it's sitting right there in front of you right beyond your gaze.
It's isolated.
It is exactly as it is.
I'm sure you may feel some of those emotions rising in certain parts of your body,
Whether that's your chest or your shoulders or your stomach or your guts.
As you hold on to this emotion,
Breathe a little more compassion and breathe out.
Just relaxing into this moment once again.
The longer we notice this emotion,
This thought that's happening within our palms,
The more we begin to disassociate from what it actually is.
The more we begin to see it just as an isolated event and something that we can control in terms of how we react to it.
The more distance that we have from this event,
From this feeling,
The more we can feel at ease within ourselves and within the ebbs and flows of our thoughts.
So with that,
Take a moment now that we've acknowledged this event,
This emotion resting in the palm of your hands,
Take a moment to send it on its way,
To bless it,
To give it some positive energy and imagine much like you would a butterfly or something flying within your palms,
Just release it into the sky above.
Now that we've released it,
We might watch it float away,
Drifting with the breeze,
No longer our concern and in our mind's eye,
Our hands return back to its original resting position.
Let's inhale deeply together and exhale together through the nostrils.
Taking a moment to tap into our heart,
Noticing how we might feel now that the thoughts,
The emotion,
The event is freed from our consciousness.
Do we feel a little bit lighter,
A little less worried or preoccupied about that one specific event?
I want you to feel how your shoulders have now melted down deeper into the earth,
Closer,
Feeling that gravity weigh heavy on us as our palms sink into our thighs,
Our knees,
Our legs and lastly our feet.
Grounding,
Grounding,
Grounding as these thoughts of anxiety or worry fly above us and away from our thoughts.
Knowing that at any point during your day when you feel these overwhelming thoughts occur,
Simply holding onto them for a brief moment,
Giving it some attention,
Honoring what it is,
Exactly how it is,
Inhaling deeply and exhaling as you let it float on by.
Trusting in yourself and knowing that you're allowed to take some time back for you without worry,
Without complaint and in these pockets of peace and freedom,
Allowing yourself to feel at ease.
As we wrap up this meditation,
We'll take one more inhale together and with any residual thoughts you might have,
Go ahead and release that with your exhale.
Go ahead and flutter open those eyes,
Bringing awareness back into the body,
Into the physical space and bringing that feeling of peace with you for the rest of your day.
Thank you so much for joining me and I hope you have a great one.
See you next time.
