You're listening to the Motherhood Unstressed Podcast and I'm your host,
Liz Carlisle.
Thank you so much for tuning in,
For taking the time for yourself to get centered,
To get grounded,
To bring more peace into your life.
Now whether you're doing this meditation at night or first thing in the morning,
It doesn't matter because the simple act of settling down,
Focusing on your breathing,
Connecting to your amazing body is what brings peace,
Not just in the next moment but for the rest of the day and into the night.
So get settled.
You can do this meditation sitting upright,
Very traditional with your hands resting on your knees or you can sit in a comfortable chair or lay down on your yoga mat or bed.
The point is to be relaxed,
Focused,
Alert but also calm.
So let's get started.
Let's take a deep breath in together and hold at the top.
Deep breath in.
Hold and let it go.
Deep breath in.
Hold and let it go.
Again deep breath in.
Hold and let it go.
Just one together.
Deep breath in.
Hold and let it go.
Return now to a gentle rhythmic breathing.
You may already be feeling more relaxed and at peace in your body.
What I've found is I'm often most anxious just before I press play or sit down in meditation as if there's a resistance there to settling down and focusing on one thing and there is.
So many distractions,
So many things vying for our attention but what about you?
What we're focusing on now is you and your well-being,
Your inner knowing and no one can tell you what to think or what to feel but you can enable a fertile landscape of ideas and creativity just by getting still like this.
So beginning at the top of your head and trickling down all the way to your toes,
We'll do a quick body scan to connect you back to your beautiful,
Amazing,
Intelligent body.
Bringing your awareness now to the crown of your head,
Noticing any sensation there in your scalp or lack of sensation and bringing it down ever so slowly past your eyes,
Your nose,
Your lips,
Your chin,
Down your throat,
Opening your throat chakra,
Things you were afraid to voice,
You're no longer afraid to voice.
Unlock that chakra now.
Going down further into your shoulders,
Relax.
Imagine you have the white golden light invading every cell that might be tight or anything that's holding on to anxiety and those muscles around your shoulders.
Relax and release that now and with every breath,
You go further down away from your ears,
Relaxing into a deeper state of restoration and rejuvenation.
Going down further into your heart,
Imagine the slight crack opening there in green,
Vibrant light spilling out.
It should feel warm and light,
Pure love for your body,
For your beautiful soul,
For everything that you love in this life spilling out now.
Bringing your attention now further down into your solar plexus,
The area right underneath where your ribs meet.
That is your confidence,
Your power,
Yellow like the sun.
You can imagine the spinning disk there of your chakra.
If it was not moving,
It should be moving now.
And the sensation that you feel just by bringing your awareness there should feel good.
Going down further into your pelvis,
To your creativity where you give birth to new ideas,
Insights,
How and when to make the next move comes from that area.
Release any tension that you may be holding in your hips,
Your pelvis,
Things you are afraid to embrace or acknowledge.
You're no longer afraid.
You've awoken that chakra,
Made peace with it,
And you feel fully confident in your abilities to create the life that you desire.
Bringing it down further,
Further down into your seat,
Notice the connection between you and the earth,
That your root chakra,
The chakra that keeps you grounded to reality,
Grounded to this life that you're living in this moment in time.
Have no fear about what's going on in the world or what will happen next because you are rooted like a tree,
Strength going all the way from the earth through your spine and beyond.
You are held.
Know that you are not alone.
Take your awareness down further down your legs,
Releasing tension past your knees,
Releasing tension down your shins to your ankles,
Releasing tension down your feet to the tips of your toes.
Keep breathing.
Tune in to the sensations that you're feeling now,
Now that you've brought your awareness to every inch of your body.
Notice where you're feeling more sensation,
Perhaps in your heart or in your solar plexus or in your pelvis.
Where does your attention need to go now so that you can be the most effective in your life?
Let that happen now naturally.
And I'll bring you back after a minute or two.
Come back into your breath.
Come back into your body.
Let's take a deep breath in together through our nose and at our mouth.
Deep breath in.
Hold.
And let it go.
Once more,
Deep breath in.
Hold.
And this time push everything out.
Keep going.
You can do some gentle neck rolls,
Some shoulder rolls.
If anything came up for you that was emotionally stirring,
Grab a notebook or grab your phone and write it in your notes just to be aware so you don't suppress anything that comes up.
Don't ignore it so that it'll come up later in other ways.
You are in alignment with who you are now.
You've just been finely tuned.
You've just tuned yourself back into alignment with who you really are,
Your place in the universe.
You've recognized how divine you truly are.
Don't forget how you feel right now because this feeling,
This feeling of peace and serenity is what's going to bring you back tomorrow and the next day and the next day.
And even if you skip a day,
Remember the peace that you've generated.
For everyone tuning in,
Feel the connection through my voice all across the world,
All of us meditating together.
We are connected in light.
Thank you for being a positive light in your home,
In your community,
For doing the work.
Until next week,
Namaste.
