Turning It Over

Have thoughts or feelings swirling around in your mind that you'd prefer to let go of? In this 20-minute guided meditation, we'll gently identify and then turn over any thoughts or feelings that may be causing you distress.

Music: Reminiscing by Kevin MacLeod (CC license)

Transcript

Welcome.

Thank you for joining me today.

In this 20-minute guided meditation,

We'll be releasing anything you feel you need to let go of.

That could be any worries,

Fears,

Anxieties,

Judgments,

Or resentments you might be holding.

Or really anything you feel no longer serves you.

I imagine you've found your way here because you have feelings welling up inside,

And you'd like to find some relief.

Some release of the tension you may be holding.

Some moment of serenity.

These feelings may be pressing on your mind and your heart.

They're heavy,

So let's take some time to let them go.

Find a comfortable resting position,

Either in a chair or on the floor.

Find a position in which you can be completely at ease during the meditation.

If at any point during the meditation you feel you need to adjust your position,

Feel free to make yourself more comfortable.

Once you've found your restful posture,

Let your legs and hips relax.

Let your arms relax at your side,

And close your eyes.

Take three long,

Deep breaths,

Filling your chest and belly.

Then exhale with a sigh.

With each breath,

With each inhale and exhale,

Give yourself permission to find further relaxation,

Further stillness in the posture,

And further ease.

Keep your focus on your steady,

Even,

Relaxed breathing.

Now we'll begin a gentle body scan to loosen any remaining tension you may be holding.

As we move from body part to body part,

See if you can,

With your conscious awareness,

Invite that part of your body to unwind and find ease.

To begin,

Bring your awareness to the crown of your head.

Move your attention to your forehead,

To your face,

Your jaw.

Release any tension you may be holding in your head.

Slowly move your attention down to your neck and shoulders,

Letting go of any tension you may be holding there.

Move your attention to your right arm,

Right elbow,

Right wrist,

And right hand.

Let your right arm relax.

Bring your awareness to your left arm,

Left elbow,

Left wrist,

And left hand.

Let your left arm relax.

Turn your attention to your upper back,

Your mid back,

Your lower back.

Feel your whole back loosen and melt down into the floor.

Bring your awareness to your hips.

Breathe in relaxation into your hips and tailbone.

From there,

Move your attention to your right leg,

Moving down your thigh,

To your knee,

To your calf,

To your ankle,

To your foot.

Allow your whole right leg to relax.

Then turn your attention to your left leg,

Moving down your thigh,

To your knee,

To your calf,

To your ankle,

To your foot.

Allow your whole left leg to relax.

Feel your whole body relax.

Feel your whole body relax.

With each inhale and exhale,

Allow your body to sink further into ease,

Melting gently into the ground.

Return your attention to your breath,

To your slow and steady breathing.

If at any point you find you've become distracted by thoughts,

Maybe the thoughts you've chosen this meditation to help you release,

Hold them in your awareness and try to the best of your ability not to let yourself become attached to them.

Become aware of these thoughts and feelings without allowing them to take you on a ride,

That mental roller coaster.

Notice if you're experiencing any bodily sensations as you're holding these thoughts and feelings in your awareness.

Do you feel any pain,

Tightness,

Or tension?

Do you notice any numbness,

Or tingling,

Or heat?

Nothing to judge,

Nothing to change.

Just grow in your awareness of the bodily sensations these thoughts and feelings have as they run through your mind.

Can you name the thoughts and feelings you're experiencing without getting caught up in the story,

The rationalizations,

And justifications?

Can you simply name the thoughts,

Feelings,

And sensations you're experiencing?

Observe with non-judgment all of these thoughts,

Feelings,

And sensations that you're experiencing.

Envision yourself collecting and removing these thoughts,

Feelings,

And sensations from your body,

Mind,

And heart.

As you gather each one of them up into your arms,

Feel the energetic cord that bound you to that thought or feeling being severed.

Gently and with intention,

Gather these thoughts,

Feelings,

And sensations up in your arms.

Gently remove them from your energetic body.

Take your time and be gentle with yourself in this process.

No need to force anything to release.

As you are gathering these thoughts and feelings you wish to release,

Imagine there's a shining golden box at your feet.

This box is big enough to hold everything you've gathered in your arms and that you're ready to release.

Notice how the box is elegantly decorated in a way that is very pleasing to you.

Notice as well that the box seems to be radiating warmth and is pulsing with a life of its own.

As you look on the box,

You feel a sense of calm and peace.

Allow yourself to place all of your concerns,

Fears,

And discomforts in that warm radiating box.

As you release these thoughts,

Feelings,

And sensations from your arms into the box,

Feel a weight being lifted off your shoulders and chest as you place these concerns aside for the time being.

This box represents your higher self,

The source,

The one consciousness,

Or however you choose to define your own conception of a power greater than yourself.

Allow yourself to turn over your concerns,

Whether they happen to be in your power to change or whether they're completely out of your control.

Allow yourself to turn over these concerns to the care of this higher power and know that this action is a little prayer calling in guidance,

Support,

And help.

Just this subtle shift of asking for some relief is already helping the universe realign to provide the comfort you're looking for.

Just enjoy for a moment how everything right now is peaceful.

You are still.

You are quiet.

And even if there are noises in your environment,

You can be quiet within.

Right now,

There's nothing to do,

Nowhere to go.

Just being here right now in this moment.

Anytime you feel yourself reaching to grasp back at your concerns,

Know that you can always turn these fears over to your higher self.

You can always revisit this peaceful place and release yourself from the burdens that weigh you down.

Notice your breath.

Keep your awareness on your steady inhales and exhales.

With your eyes still closed,

Slowly begin to awaken your body.

Bring small,

Gentle movements to your fingers and your toes.

Give yourself a full body stretch.

If you are resting on the ground,

Keeping your eyes closed,

Slowly return to a comfortable seated position.

Taking your time,

There's no need to rush.

When you've returned to your comfortable seat,

Place your hands in your lap and return your attention to your breath,

Your strong and steady breathing.

And taking one last deep breath,

Slowly open your eyes.

Welcome back.

I invite you to revisit this meditation to turn over your concerns to your higher self at any time.

Your higher self is always here for you.

I hope you've enjoyed today's meditation.

And with that,

I offer you all a namaste.

You

Reviews

Really needed this support today. Been trying to be in the drivers seat with everything