Welcome,
And I hope that each one of you will come to find peace within yourself.
Today I want to talk a little bit about stress,
And this meditation is based on a live session I did recently.
All people have stress,
And stress is really hard on our bodies and our minds.
Here are just a few symptoms of stress.
Fatigue,
Constant tiredness,
Headaches,
Irritability,
Mood swings,
Difficulty sleeping,
Changes in appetite,
Muscle tension,
Anxiety,
Panic attacks,
And that's just to name a few.
And unchecked stress can contribute to long-term health issues like high blood pressure,
Heart disease,
Diabetes and depression,
And more.
And the holiday season can be a challenging time for many and causes us stress.
This is a difficult time of year.
Many people have grief over loved ones who have died during the year,
And this absence hits even harder during the holidays.
Still,
Others,
Especially older people,
Are dealing with loneliness,
And many people suffer financial stress because they feel pressured to buy gifts,
Host gatherings,
And even travel when they can't really afford it.
Mindfulness helps reduce stress by calming the body's fight-or-flight response.
It helps us increase our self-awareness and fosters resilience.
Mindfulness allows people to pause,
Notice their thoughts and emotions without judgment,
And respond more thoughtfully rather than reactively.
Mindfulness supports our stress relief because it calms our nervous system.
It improves emotional regulation.
By observing our thoughts and feelings without judgment,
We gain perspective and avoid being swept away by the stress.
Mindfulness helps build resilience because regular practice strengthens the ability to stay grounded during challenges and makes it easier to recover from setbacks.
It enhances our focus and our clarity.
Stress can scatter your attention,
But mindfulness trains the mind to return to the present moment.
It also promotes compassion and acceptance.
Mindfulness encourages kindness towards oneself and others and reduces our inner criticism.
Close your eyes now and let's get in touch with our breath.
It doesn't matter if you're sitting,
Standing,
Or lying down.
The only thing that truly matters when you meditate is that you're comfortable and alert.
So as we begin to settle in,
Let's focus on our breath.
We're just breathing in and breathing out,
One breath at a time,
And then the next,
And then the next.
Let's scan our body.
Begin to relax even further.
Unfurl your brow and unclench your jaw.
Relax your neck.
Relax your shoulders.
These are common places of tension in today's world,
Especially when we're hunched over phones and tablets and computers.
Relax your arms and your hands.
Look for any tension in your chest and belly.
Relax your legs and your feet.
And as you begin to relax,
Focus even more on your breath.
We breathe constantly,
Morning till night.
But notice your breath.
Don't just breathe.
Pay attention.
Notice the cool sensation in your nose as the breath flows in,
Or the movement of your chest and belly as the breath flows in and flows out.
Our breath is like a river as it flows in and flows out.
And if you have thoughts,
Just let them go.
They're like waves on a lake,
Or clouds in the sky,
Or leaves going down a river.
Same goes for sound you might hear in the room.
Just continue to breathe.
Our breath is our anchor.
Remember,
It's here for us in all moments,
When we're happy,
When we're sad,
When we're stressed,
And when we aren't.
So we're just breathing in and breathing out,
One breath at a time.
Now,
If you will,
Picture yourself standing by a river.
You know how I love rivers.
And the water flows steadily.
The water flows on and on,
Always different,
Yet always the same.
Place your stress,
Whether they be thoughts or worries or tension,
Onto leaves.
And watch them drift downstream,
Buried by the current.
You don't need to chase them.
The river knows how to carry them away.
And if you're willing,
I'd like you to repeat the following positive affirmations,
Either silently or out loud.
And I'll say each one twice.
I am here.
I am safe.
I am steady.
I am here.
I am safe.
I am steady.
My breath can conquer my stress.
My breath can conquer my stress.
And last one.
Remember to be kind to yourself.
Remember to be kind to yourself.
Let the words align with your breath.
Notice how your body feels lighter and your mind is clearer.
Stress may still exist,
But you are not defined by it.
You are the space that holds it.
You know how I like quotes if you listen to my meditations.
And I've got one here by writer and poet Kahlil Gibran,
Who said,
Our anxiety does not come from thinking about the future,
But from wanting to control it.
You know,
Mindfulness,
Just getting in touch with your breath throughout the day,
And paying attention to the rhythm of your breath,
Can relax you.
It can ease the stress that you feel.
You can ground yourself with your senses.
Notice five things that you can see,
Four things that you can touch,
Three things you can hear or two things you can smell,
And one thing you can taste.
That helps reduce your stress.
Doing a body scan like we did earlier can help reduce your stress.
And most of all,
Mindful breathing.
Focus on the sensation of each inhale and exhale.
When your mind wanders,
Just gently return to your breath.
Again,
Our breath is always here for us,
In all moments,
In good times and in bad.
Our breath is there to help us.
And when you incorporate mindfulness practices into your daily routine,
It makes your whole life better.
Simple techniques like deep breathing,
Maybe box breathing,
Or 4-7-8 breathing,
Stimulates relaxation in your body by triggering your nervous system.
And a guided meditation can help you stay grounded and reduce anxiety.
This time of year can be complicated and hard for most people.
Because of all the things going on and all the different feelings.
But when you can get in touch with your breath and just sit and relax for a few moments,
It can be life-changing.
Just focus again on your breath,
Breathing in and breathing out.
One breath at a time,
And then the next,
And then the next.
Take in one final deep breath in,
And then a long exhale out.
Open your eyes and come back into the room.
Wiggle your fingers and toes and stretch and feel how good it is to be alive.
How good it is to be here in this moment.
Just sitting and relaxing and breathing.
Carry this calm feeling with you into whatever comes next in your day or night.
We all experience stress,
But meditation and mindfulness and getting in touch with your breath can make your life easier and can reduce your stress.
I hope this has been a beneficial and a calming session for each and every one of you.
Till next time.
