Meditation For Intense Relaxation & Confidence-Building

The holidays are upon us and now is the perfect time to check in and see how you're doing. This meditation will cleanse out negative and anxious thoughts you may not even be aware of, and leave you feeling grounded, clear, and decidedly more confident. 

Transcript

You are listening to the Motherhood Unstressed podcast.

I'm your host Liz Carlile.

Thank you so much for pressing play,

For creating this space of peace and calm around your day.

The hardest part is already done,

Because you're here.

And in the next few minutes,

I'm going to take you through full body relaxation exercise,

One where you focus on your breathing,

One where you connect to who you really are.

And when you open your eyes,

You will feel different,

You will feel clarity,

You will feel lighter.

And as we head into the holiday,

I thought this would be the perfect meditation to do.

Because who doesn't need a little more clarity right now,

And especially at the holidays.

So get settled.

You know the drill.

You can do this meditation sitting with your legs crossed,

Your hands gently resting on your knees,

Palms facing up or down.

I always tell people if you need energy,

Have your palms facing up.

If you need grounding,

If you've got too much energy,

Have your palms facing down,

Ground to the earth.

But if you don't like sitting,

Sometimes I don't either.

You can lay on your back on your yoga mat or in bed.

With every breath you take,

I want you to feel your body truly sinking in to wherever it's touching the ground.

With every breath,

You are actively tuning in to what's going on with you.

Even when we think,

We know,

Sometimes all it takes is getting still and asking yourself,

How am I feeling today?

What emotions are in my belly?

What thoughts are racing?

What thoughts are repeating?

And if we don't ask ourselves these questions,

The little child inside of us isn't heard.

We're not tending to our primary relationship,

Which is the one with ourselves.

So ask yourself these questions now as we settle into the beginning of the meditation.

How am I feeling?

Am I happy,

Unsettled,

Angry,

Stressed?

What is it?

And whatever answer that comes up,

Or maybe already has come up,

Just sit with it.

Look at it as if it wasn't you experiencing it,

But you are just the observer of the emotions,

Of the thoughts.

Unpack what's been going on.

Just look and observe and don't judge.

It's perfectly okay to not be okay.

But if you never look with open eyes,

It makes the path back to being really good a little harder.

So keep breathing,

Keep observing.

And now let's transform that energy into healing,

Into acceptance,

And into transformation.

So let's take a deep breath in together.

Hold at the top and let it all go.

Keep exhaling.

Take another deep breath in.

Hold and let it go.

Push.

Deep breath in.

Hold.

And now let it go.

Last one.

Deep breath in.

And this time I want you to release everything,

That emotion you were just feeling,

The barometer reading of how you're doing today.

You've just released it.

Now you return to gentle rhythmic breathing,

A blank slate.

And starting at the top of your head,

Going through your seven chakras,

Which are the energy centers throughout your body,

I want you to activate those centers just by bringing your awareness to them.

So you begin at the top,

Which is your higher self.

It's almost outside of your body.

And you bring it down to the space in between your eyes.

This is where your intuition is about people and situations,

Your life.

Feel the space in between your eyes,

Your vision,

A ball of energy spinning.

You're activating that chakra.

Don't be surprised if you start having thoughts about people and all of a sudden they text you or call you.

Now bringing your attention down to your throat.

This is your voice.

The color associated with this chakra is blue.

Spin that ball of energy in your mind's eye at your throat.

Activating the chakra will give you confidence,

Will give you voice to your true thoughts and desires.

You won't be afraid to speak up for yourself or for those that you love after this activation.

Moving down now into your heart.

This is often an area where people like to stop meditating because it's too painful or they don't want to go on push.

But I want you to imagine the chakra spinning this ball of energy.

This color is green.

This is your connection to everything in your life and beyond,

To every dimension in the universe.

Just source energy to God,

Whatever you want to call it.

Activate this chakra,

Spin this green ball of energy and feel the energy that you get back when you do that.

As much as you give from this heart space,

You get in return.

You could never give too much because it will always come back to you.

But that said,

You doing this work right now is what enables you to give.

Moving down into your solar plexus.

That's a fancy couple of words for the space in between the bottom of your ribs.

This color is yellow.

This is your confidence.

This is your power.

This is where your power comes from.

So spin that ball of energy.

Bringing it down further now into your pelvis.

This is your creative energy where you create life,

Where you create ideas,

Where you create motion in your life.

This color is orange.

If you've been feeling stuck creatively,

This is the chakra you should activate now.

Work on spinning that ball of energy so that anything that you desire,

You can manifest.

Bringing it down now to the last chakra,

The root chakra,

Which is red,

Which grounds you down to the earth,

Which enables you to feel safe,

Centered,

At peace with where you are in life and what you're doing.

So often we can live in our heads.

We forget that we are part of this earth.

We forget that it holds us almost like a parent.

And so even if you live in a cold climate,

It's important to get outside every day,

To touch the earth,

To breathe fresh air,

To get away from your phone,

To get back into nature,

Which is full of infinite intelligence that we still hardly know anything about.

But you feel it.

So feel it now,

Your rootedness to nature,

To the earth,

To the immense power that's there.

Keep breathing.

Settle in.

Send love to yourself,

Not just to your heart,

But to every system in your body,

Both physical and ethereal.

The energy around you is you.

Your body is constantly shifting and changing,

Sloughing off skin,

Reorganizing,

Creating new cells,

Getting rid of old cells.

Understand that you are not this stagnant human.

You are forever changing and growing and shifting.

And you have the power to create whatever you want for your body,

For your thoughts,

For your experience here on earth.

You actually do.

But it takes getting quiet,

To tuning in like you are right now,

Focusing on your breathing,

To see that.

And that's my goal for you for this meditation.

I want you to see that you have everything you need already within you.

You truly have the free will to create whatever life experience you desire.

Don't let the monotony of everyday life or the minor frustrations that you may experience distract you.

There's so much that you have yet to do.

What do you want?

Who are you?

How are you feeling?

What is your purpose?

Read on these questions for the next minute or two.

And when it's time,

I'll bring you out.

Back into your body now.

You can wiggle your fingers and toes.

Do some gentle neck rolls.

Let's take a deep breath in together to close out the practice.

So deep breath in,

Hold,

And let it all go.

One of the hardest things that we did during this meditation was to bring awareness to how we're feeling.

That small act is something that most people won't do because it's too painful to really look and to feel those unpleasant emotions.

But the truth is you experience them more if you don't look,

If you don't bring light to the darkness,

If you're not even aware.

So you just did critical,

Critical work.

Thank you.

Thank you for joining me.

It's not easy,

But you did it.

I hope you have a great day.

I hope you have a great holiday if you're celebrating here in the United States.

If you're not,

I hope you have a beautiful rest of the week and I will see you right back here next week.

Namaste.

Reviews

Thank you. I needed that. The visualization of the energy centers was awesome.

Liz, thank you for this. Your words and guidance are direct and meaningful. I'm so happy to find something I feel I can share with my partner that doesn't meditate. I believe your practice will help to open this door for him. Love, light and much appreciation.

Beautiful thank u

Lovely and calming, I enjoyed drifting off during the body scan. Thank you ☀️

I enjoyed this so much, very thorough and direct. Really good!

thank you!

🙏

Very good meditation. This is really the first one at such a level. Thank you so much.
And you have such a beautiful voice. Namaste 🙏🏻🌺

That was wonderful, thank you. Namaste.
Jim

I felt good going into this but even better coming out! I just saved it to my bookmarks. Thank you

This was interesting.. I’ll definitely listen to this again. Thank you for this guidance.

🙏

Wonderful!

Calming voice

What an awesome meditation! Very deep & so very helpful. Thank you. Namaste 🙏

this meditation helped me tune into my emotions and acknowledge them to be able to prepare for sleep

Thank you Liz!
Your guided meditation just helped me realize my purpose! 🙏🏼💓

I find this very relaxing. It allows a peaceful escape from your day.

Thank you so much Liz :) This was perfect :)
Yes, college is good, but busy :)
Hope you and your family are well!
Sending so much gratitude and compassion

This was so beautiful. Perfect to start or end your day. Thank you!