You're listening to the Motherhood Unstressed podcast,
And I'm your host,
Elise Carlyle.
Thank you so much for tuning in,
For taking the time for yourself to do this inner work so that you show up as not only the best version of yourself,
But the clearest,
Most present version,
The one who's really aware,
Who knows themselves,
Who can go into any room and feel at peace.
It starts,
Like always,
By finding yourself in a comfortable seated position.
You can also lay flat on your back in bed or on your yoga mat.
Find whatever position works for you where you're still alert,
But you're very comfortable and you feel calm.
Take a moment,
If you haven't already,
To close your eyes and settle in.
Allow your body to relax into the floor and intentionally release any tension with every breath you take.
I want you to start breathing,
Counting to four.
When you get to the top,
Hold for a count of four,
And then exhale slowly through your mouth for,
You guessed it,
A count of four.
We're doing this box breathing at the beginning to bring you back into your body,
To let your body know that it's safe,
And that no matter what else is going on in the world right now,
In your own life,
None of that matters because right now,
We're here together,
Just breathing.
Finish out this round of breath that you're on,
Finish out this round of breath that you're on,
And when you exhale,
I want you to fully empty your lungs,
So you have to breathe in to fill them back up.
Push,
Push,
Push.
Now return to a gentle,
Rhythmic breath.
You're no longer counting,
You're just noticing.
Sending gratitude to your nose,
To your lungs.
Just thank them for the work that they're doing right now to get you back to peace,
Back to centeredness.
Probably parts of your body that you don't normally think or think about.
Now I want you to breathe in,
Now I want you to bring your attention to your feet.
Notice any sensations or areas of tension,
And slowly,
Inch by inch,
Move your attention up your body,
Scanning each part.
Your legs,
Hips,
Hips,
Your belly,
Your chest,
Your shoulders,
Your arms,
Back down to your hands,
Back up to your neck,
And finally,
All over your head,
And even the space that your aura encapsulates around your body.
Feel all of that.
As you scan,
Imagine any tension melting away,
Leaving your body relaxed and at ease.
You can go through this even in a cyclical way,
But once you're at the top,
You can start over,
Down with your feet,
And come back up,
Circulating that energy and removing any blocks.
Your breath is the vehicle,
And your body is the road.
Clear the way,
So that your vehicle can run fast.
You visualize now a place where you feel completely at peace.
This could be the beach,
The woods,
A mountain,
Or maybe just somewhere you've seen in a book or online.
Picture this place vividly in your mind,
Imagining the sights and sounds and smells and feelings associated with this place.
Make it so real in your mind that your body doesn't know the difference.
As you find yourself in this beautiful place,
I want you to repeat the following affirmations to yourself.
I am calm and centered.
I am clear and focused.
I am calm and focused.
I am clear and focused.
I am clear and focused.
I am in control of my thoughts and emotions.
Feel the truth of these affirmations as you repeat them one more time together.
I am calm and centered.
I am clear and focused.
I am in control of my thoughts and emotions.
Let these truths wash over your body like your breath just did,
Releasing tension.
Let every cell feel the truth of these words and embody it.
Feel yourself getting stronger emotionally,
Mentally,
Physically as you wash away toxicity and bring in the light.
If you're ready now,
Bring your attention,
Your awareness back to the present moment.
You can wiggle your fingers and toes.
Take in one last deep breath.
As you exhale,
Slowly open your eyes,
Taking a moment to notice how you feel.
You might be feeling more emotions coming up as you relinquish things that you've been holding on to unnecessarily over time.
As you awaken further,
You'll be feeling calmer,
Clearer,
And more recharged.
Because again,
You've let go of baggage.
Maybe you didn't even know you were holding on to.
Remember,
You can return to the present moment.
You can let go of the past.
You can let go of the past.
Maybe you didn't even know you were holding on to.
Remember,
You can return to this meditation anytime you need a quick reset,
Anytime you're feeling overwhelmed or bogged down.
Just remember,
Even a few minutes of mindfulness can make a huge difference in your day.
Thank you so much for taking these few minutes to do this internal work.
You are changing the world for the better.
So from the bottom of my heart,
Thank you.
Until next time,
Namaste.
