You are listening to the Motherhood Unstressed Podcast and I'm your host Liz Carlisle.
Thank you for joining me for another guided meditation,
For making the decision to get still,
To connect,
To get back to neutral so that you can rise.
You can do this meditation in a comfortable seated position or laying flat on your back on your yoga mat or in a comfortable chair.
Truly doesn't matter.
What matters is your focus and attention to your breath and the willingness to explore your internal environment.
Something that most people aren't comfortable doing.
It does take an act of bravery to slow down and to see what's really going on with yourself in your life at this particular moment and just know that when you showed up today,
You're a version of yourself that you have never been before.
Your body is different.
The events in your life are different.
You are different.
So to be able to breathe through that,
To witness that,
And then to make new decisions moving forward that support the life that you desire is crucial and it's a gift to yourself.
So let's get started.
We'll begin with some deep rounds of breath just to slow everything down to focus in.
So let's take a deep breath in now and let it go.
You want to use your Ujjayi breath,
Which is a yogi term for deeper breathing and then an audible exhale.
Deep breath in.
Switch over to exhaling just through your nose.
Deep breath in.
Exhale.
Deep breath in.
Exhale through the nose.
And keep these rounds of breath going throughout the meditation.
You want it to sound like you're at the beach.
You want your breath to sound like waves crashing against the sand.
Keep breathing.
Keep noticing.
You'll start to feel your shoulders relax.
You'll start to feel your hips relax,
Especially if you're in a seated position.
And just notice how your body starts to change in its chemistry,
How when you first sat down,
You might have been feeling a little tense or wondering if you had enough time to do this or just anxious about the next thing.
Just know that I have you here for the next few minutes to focus solely on your well-being.
And it's when we do these restorative practices that we really can then tackle the next thing,
The thing we were worrying about before we got started and do that from a place of groundedness and calm.
And so that's why this work is so vital.
Keep breathing.
Keep making the ocean sounds.
And that when thoughts arise during this meditation,
You can witness them and then simply let them go.
If you're in a seated position,
You can lie flat on your back now with the remainder of the meditation.
Sink further into awareness of your body,
Awareness of your breath.
And with every out breath,
Release any remaining tension,
Worry,
Stress,
Doubt.
You're breathing it out of your body,
Relaxing further into the knowing of how strong you really are,
How capable,
How loving.
And with the last few moments of this meditation,
Feel that loving energy that you've built within you with your breath,
The detoxification that you've just completed and send it outward,
Send it out to those that you love,
Wishing them well,
Wishing them health and happiness.
Send it out to people that you simply know,
Either through work or life.
And then if you can,
Send it out to people who you don't like so much,
Who might cause you frustration.
If you can,
Send them love and happiness so that we all may be happy and free.
You can stay here for as long as you like,
As long as you need.
But if you're ready,
You can bring some movement back into your extremities,
Your wrists,
Your ankles.
You can nod your head yes and no.
Do some gentle neck rolls.
Maybe you can take a few moments in child's pose now to fully expand your back and your arms,
Your shoulders,
Stretch your hips.
It's one of the most delicious poses you can do,
Especially first thing in the morning or right before bed to release any remaining tension.
Thank you for joining me,
For taking the time for you today and actually for everyone that you just included in your metta meditation.
Namaste.
