Hello my dear ones.
Today I have a 15 minute guided meditation to help you calm those racing thoughts and stop overthinking.
If you're new here,
Welcome.
My name is Amber.
I am a meditation teacher and an ex-corporate girl.
And a few years ago I used mindfulness and meditation to heal my anxiety and learn how to manage stress.
This channel is all about sharing what I've learned with you so you can feel peaceful and present as well.
And if you'd like to come along on this journey,
I hope you will subscribe.
When you're ready,
Come to a comfortable seated position for practice today.
Wherever you are,
Go ahead and make any adjustments you need so that you're in a posture that is nice and upright.
We want to embody a sense of both alertness and ease.
And if you happen to be sitting in a chair,
Place your feet flat on the floor.
Let your hands rest in your lap or maybe on the lower stomach.
And as you come into stillness here,
Go ahead and make the conscious decision to turn your attention inwardly.
Oftentimes our minds are very outwardly focused on work or what's happening on our phones or trying to solve a problem.
But for the next 15 minutes,
We'll make the very intentional decision to set all that aside and focus on how it is with you right now.
So almost as if you are making a u-turn,
Go ahead and turn your attention away from your outward focus to an inward one.
It might help to close the eyes or rest your gaze a few feet in front of you.
Take a few long deep breaths.
As you inhale,
Feel the chest and the lungs fill with air.
And exhale slowly,
Slow enough that you can feel the softness of the breath as it leaves the body.
Take a few breaths to yourself,
Just like that.
As you inhale again,
Quietly repeat to yourself,
Calm,
Calm.
And as you exhale,
Repeat the word ease,
Ease.
Just like that,
Inhaling calm,
Exhaling ease.
Relax the body as you continue to breathe,
Feeling the breath in your body.
Again,
Take a nice deep,
Full in-breath.
And as you take a slow,
Steady out-breath,
Soften the muscles of the body.
Feel your seat rooted firmly into the earth,
The touch of clothing or hair on your skin.
Let your breath resume its natural pace and rhythm.
There's nothing to do but observe.
And relaxing into this feeling of openness.
Soften the skin of the face.
Relaxing the shoulders and the hands.
Relax the belly and the feet.
And if you're finding that there are persistent thoughts trying to grab at your attention,
Maybe something's weighing on your mind,
Instead of trying to silence them or push them away,
See if you can feel into them.
Notice the quality of your thoughts.
Are they helpful?
Unhelpful?
Do they feel heavy in the mind?
Or perhaps light or flighty?
By sensing into our thoughts in this way,
We can start to have an awareness of what's going on in our own minds.
And the trick,
If there is one,
Is to feel the presence of the thoughts in your mind without engaging in the content of the thoughts themselves.
And this is a skill that takes a while to get the hang of.
So just remember that we're here to practice.
It doesn't have to be perfect.
And if you do get caught up in any one particular thought,
That's perfectly fine.
Just notice that that has happened and come on back to the breath.
You can repeat to yourself.
Inhaling,
Calm.
Exhaling,
Ease.
Inhaling,
Calm.
And exhaling,
Ease.
Alright,
My dear friends,
In these last few moments of practice,
Allow yourself to fully relax.
Let go of any effort or striving,
Any control on the mind.
Just take a well-deserved rest right here.
And now whenever you're ready,
Start to wiggle the fingers and toes.
Bring some movement back into the body again.
And open the eyes whenever you're ready.
Thank you so much for practicing with me today.
Take good care.
I'll see you again very soon.
