Hello there,
My name is Bill Larson.
Tonight,
I am here to talk to you about something that may be difficult to talk about,
Your own mental well-being.
Truly,
It has been a painful and disturbing time throughout our nation and its neighborhoods.
These days,
With everything going on from the COVID-19 pandemic to the civil unrest due to injustice,
It is so very easy to lose yourself in feelings of anger,
Anxiety,
And hopelessness.
You are what you feed yourself.
I'm not just talking about your body.
You are what you feed your mind as well.
When the human body is subjected to either psychological or physical stresses,
There are physical changes that occur that negatively impact the body.
The body's fight or flight response kicks in.
This is the body's way of preparing the person to survive a situation.
This physiologic response can be harmful when the stress is applied continuously.
Like what happens to people who live a stressful lifestyle or,
As in the case these days,
Like when we watch the news continuously.
Moreover,
Some people are looking for other ways or alternative approaches to help them deal with stress and make themselves much more capable of dealing with any situation that arises without kicking into high gear all the time.
Scientific studies have shown that meditation has the opposite effect as the fight or flight response.
Based on research,
The following are the physiological effects of meditation.
Lowered muscle tension,
Decrease in blood pressure,
Heart rate,
And respiratory rate,
As well as lowered oxygen consumption.
These effects are proven to be very good for the body.
Meditation is,
Therefore,
An effective approach to promoting emotional balance as well as overall good health,
Your good health,
Which is not selfish.
It is necessary.
That is why we are here together right now,
To take care of you.
I am also here to say something that might be hard to hear given recent events,
But something you need to hear.
It is okay to turn off the news and take that time to focus on regaining your strength and composure.
The goal is to find the balance between feeling informed and educated on the situation at hand while not becoming totally overwhelmed by it.
And after all,
When good news becomes available,
Or when the situation changes for the better,
And it eventually will,
It will come to you and you won't need to seek it out.
We will now find that balance together as we turn off the day's news to focus on your need to recharge your batteries and take care of your mind,
Body,
And spirit.
Let's begin.
Assume a comfortable position.
Shut your eyes as you start to relax.
Take in a deep breath.
Now breathe out,
Emptying your lungs entirely.
Once again,
Take full,
Deep breaths,
Never strained or rushed.
Breathe in strength.
Breathe out tension.
Continue breathing this way to relax.
Take full,
Deep breaths.
Allow your breathing to discover its own natural,
Unhurried pace.
And as ideas enter your mind,
Allow them to float away without attachment.
Now,
Listen to the world that exists inside you.
Hear the clattering of your mind,
The constant talking to ourselves.
See the patterns and habits of the mind,
Planning,
Scheming,
Calculating,
Judging,
Comparing,
Worrying.
Note when your thoughts dwell on memories,
Reliving them over and over like an addiction to thought.
Note when your thoughts chase after the future,
Attempting to control time by planning and hoping.
And let yourself let all that thinking go,
Just for a moment.
Reassure yourself that even if you quit thinking for just a few moments,
It will be okay.
Give yourself permission to love this moment,
To love yourself this moment,
Without calculating what you could be doing instead.
Reassure yourself that you deserve this time out from the hectic life you lead and the frantic thinking you're so accustomed to and the images that you've been seeing.
Now,
Your breathing is unstrained.
Relax your toes and feet.
Relax your ankles and knees.
Relax your leg muscles.
Your breathing is deep and relaxing.
Relax your fingers and hands.
Loosen up your wrists and elbows.
Relax your arms.
Good.
Your breathing is now slow and peaceful.
Feel your feet and legs get heavy and comfortably warm.
Feel your hands and arms get warm and heavy.
Only breathe as your thoughts come and go.
Focus only on your breathing.
Let go of tension as your body falls into a state of peaceful quiet.
Unclench your jaw.
Relax your face and let go of your tongue.
Your heartbeat and breathing are serene and steady.
Your breathing is relaxed.
Void your mind of all thoughts.
Your belly is soft and warm.
Your limbs are heavy and warm.
And you are now able to watch your thoughts come and go like clouds in the sky.
Your hands are warm.
Your forehead is cool.
And your breathing is deep and relaxed.
Feel your breath sink lower and lower into your lungs.
As your shoulders drop,
Feel your breath fill the upper part of your chest.
You're relaxed and peaceful.
Your breathing is deep and relaxed.
Warm hands,
Cool forehead.
Empty your lungs totally.
Let the silence grow as your mind hushes.
You are relaxed,
Calm,
And centered.
Your heart rate and breathing are calm and steady.
Warm hands,
Cool forehead.
Your breathing is deep and relaxed.
Enjoy the quiet.
When you know it is time to leave this place,
Begin to return.
Let your breathing bring you back.
Slowly take a couple of deep breaths.
Then pause a moment.
Remember one last time that you can return to this place any time you wish.
Remember that this place is for you and filled with compassion.
It may only be for a moment,
But it will remind you of the sense of peace that is yours.
Feel the goodness of this meditation for a few more moments.
Remember,
Treat yourself with kindness and give yourself the flexibility to figure out what you need to help keep yourself as mentally healthy as possible.
And above all,
Remember that needing to disconnect from social media or television or your phone for a while,
Or needing to reach out and talk to someone in times of stress,
Does not make you a burden.
The people in your support network are happy to have you here,
And they want you to stick around and be good to and for yourself.
Good night and enjoy a peaceful sleep.
