Get You And Your Kids Settled And Focused Before A Day Of Online School And Work

This short guided meditation is designed for kids and brand new meditators who want a little help getting settled and focused before a full day of online school and work. There can be challenges to get in the zone of online learning. Allow this practice to help guide you get in that space.

Transcript

You are listening to the Motherhood Unstressed podcast and I'm your host Liz Carlyle. Thank you so much for tuning in and if your children are joining you, Welcome. I'm so excited to have some new meditators coming in and tuning into the show and I designed this meditation for getting settled, Getting focused for when you have to start school, Especially if it's online. I know how hard it can be as a mother of two boys to get into that zone but once you get there you're so much more present and you are able to learn and to absorb the information. So whether you are a student in school or an employee or running your own business, This meditation is going to be helpful for all of that. So let's get settled. Typically in meditation you sit cross-legged with your hands gently resting on your knees, Palms facing the ceiling but you can also do this meditation lying flat on your back or in a comfortable chair. We don't have very many rules here. My intention is to just get you into a state of calm and peace but also keeping you alert so you're not falling asleep which if it happens, Don't feel too bad. It happens to the best of us. So let's get settled. And one of the best ways to get focused and to get into the present moment is to focus on your breathing. So let's take a deep breath in together through the nose and hold and release through the nose and hold again through the nose, Hold, Release through the nose, Hold, Again into the nose, Hold, Out through the nose, Hold. One more deep breath in, Hold and release through the mouth. I want you to return to a gentle rhythmic breathing, Noticing the sensations that are going on inside your body, Noticing any tightness in your jaw or your throat, Your shoulders, Your legs. You can even do some gentle neck rolls now before we get into deep to the meditation just so that you're fully there in your body. And what you'll come to find is that the more you do this, The more hyper aware you are of your emotions, Of your body, What your body is trying to tell you. And you'll also notice how most people don't have that skill because they're not doing the work that you're doing right now. So keep breathing. Keep sensing what's going on. I want you to direct your breath to any area in your body that does feel tight. If it's your shoulders, Imagine your breath going in through your nose, Traveling down your esophagus and going to exactly where it needs to be in your shoulders to relax that area, To release tension, To release stress, Melting away the toxicity and bringing in light and healing instead. Your breathing now should be much more relaxed. If it started up in your chest, It should have traveled now down into your belly. And you can even place a hand over your heart and your belly to feel further the softening, The deepening of the relaxation. And perhaps one of the most powerful things you can learn today, Experience today is how powerful you are just by breathing, The effect that that has on the physiology of your body. It's truly incredible. You have the power to down regulate your stress, To be fully in the present moment, To focus on the work at hand without motivation, Without a bribe. Just by breathing, You're here and you can do what you need to do effortlessly. Keep breathing. Release the tongue from the roof of your mouth. Settle in further into your body. Feel the ground supporting you. Take the power from past the ground, Past the foundation, Past the crust of the earth. Take the power from the earth up through the floor, Past your heart, Into your mind so that you feel fully rooted and strong and at peace like a tree. For the next minute, I want you to release as much tension as you can. Root further down into the earth and know that any work that you must do today will get done. It will be easy because you are fully present and relaxed. If you're feeling like you could sit here all day and go deeper and ground deeper, Feel free to pause and take more time to do that. But if you have a busy day ahead, Know that this was just as beneficial and come gently back into your body. Wiggle your fingers and toes, Do some stretches, Drink a glass of filtered water, All of the things to start your day or perhaps to end it that are going to set you up for success. Let's take one more deep breath in together. Hold and now let it all go. If this was your first meditation, Either with your parent or just with yourself, Congratulations, You did it. And hopefully you got a taste of how calm and how at peace we all truly are all of the time if you let yourself. And when you go into your day to do your work, To join your Zoom classes, If you start to feel anxiety or stress creep up, Just remember you can always come back to your breath. You can take a deep breath in, Hold and let it go and do that again and again until you feel truly in your body that you are at peace and that you are present. It's your own superpower and you've had it all along. So thank you for joining me for this meditation. Be sure to subscribe so that you never miss another one and connect with me on Instagram at Motherhood Unstressed to keep up with all the latest and greatest content that's designed specifically for you to help you feel less stressed and more present in your life. I hope you have a wonderful day. Namaste.