Welcome to Whispers of the Heart,
Guided Meditations.
I'm your host and guide Noriko Tanigawa.
There are moments when this fast-paced world feels like too much.
The lights,
The sounds,
The constant movement,
The expectations,
And slowly your body begins to tighten.
You may notice yourself freezing,
Feeling overwhelmed,
Trapped,
Or unable to move forward.
If you've ever found yourself thinking,
I just need everything to stop for a moment,
This meditation is for you.
Today,
We'll gently step away from the surface noise and imagine descending into the quiet depth of the ocean.
A place where everything is calm,
Where the light softens,
And where your body no longer has to brace against the chaos above.
There is nothing to fix,
Nothing to force.
This is simply a space to let your nervous system settle at its own pace.
You'll be safe here,
Supported,
Able to breathe easily as you move deeper into stillness.
So allow your body to find a comfortable position.
Let the surface of your day be exactly as it is.
This is into the deep,
Calming the overstimulated mind.
And whenever you're ready,
We'll begin the descent.
Find a comfortable seat or lie down.
Settle in whatever the position you feel like in this moment.
If you can't settle down,
You need to keep moving,
That's okay too.
Be as comfortable as you can be in this moment.
And hopefully you're in this space where you can be all to yourself and safe.
And whatever it is you're feeling right now,
It is okay.
Let's take a deep breath in and out three times.
Let's take a deep breath in,
And breath out.
Let's take a deep breath in,
And breath out.
And one more time,
Let's take a deep breath in,
And breath out.
Allow your breath to return to normal.
And just let your body be.
Whatever you are feeling right now,
Allow it to come out.
Whatever the feeling of too much,
Allow it to be there,
It's okay.
All emotions,
All feelings,
All sensory responses here,
They are all welcome here,
It's okay.
There is nothing you should or shouldn't feel.
Fully honor your reaction,
The way you're feeling.
Now,
Some of us can get overstimulated by sounds,
Lights,
Noises,
Or just things that we feel we have to do.
Stress,
Anxiety,
Anxiety.
And sometimes it just gets too much,
And we can't do anything but to shut down.
You might stop talking,
Just be quiet,
And feeling a little bit paralyzed.
And all that is okay.
Some of us has sensory response that is more sensitive than others.
And that's not to make one is better than the other,
It's just the way it is.
And that's totally okay.
So if you're feeling a little bit overwhelmed by the stimulation from outside,
Know that you are safe.
Behind the closed eyes there's only gentle darkness.
Behind our closed eyes in the deepest depth of calmness we can find peace.
And today we are going to descend into this calmness together.
Are we ready?
Okay,
So I want you to visualize whatever it is that is making you a little bit too overstimulated at this moment.
And imagine that as being the ocean that is in the midst of the storm.
There's a high wind and the waves are tall and sometimes it crashes into one another with the loud noises.
And imagine we are just on the surface of this feeling like we cannot do anything to stop this storm and we are feeling very helpless.
Now imagine we are placing ourselves in this very safe,
Protective bubble.
But we still see this storm.
We can still hear the water splashing against this bubble.
We know we are okay but this is not very calm so let's slowly dive a little deeper.
We are going to take a deep breath in and out three times and every time we take a deep breath in and out we sink a little bit deeper into the ocean.
Let's take a deep breath in and breath out.
Let's take another deep breath in and breath out.
Let's take a deep breath in In this protective bubble you are safe,
You never run out of air,
You never have to feel scared of anything because you are protected.
All you feel is this gentle warmth of love from this protective bubble and you look up and you see the surface of the ocean fall up,
Up above you and you start to feel the water calmer and not as crazy.
Feel the calmness.
Feel this love that comes from this protective bubble of yours and feeling of safety and calm that is starting to take over you and easing the feeling of overwhelm.
Let's take a deep breath in and out again three times and we are going to go deeper and deeper into the deep depth of the ocean.
Let's take a deep breath in and breath out Did you feel your body sink a little bit deeper into this ocean of calmness?
Let's go one step deeper,
Let's take a deep breath in and breath out Now I want you to look up.
Do you see how far you have come from that chaos on the surface?
You are calm you are safe you are protected Let's take a deep breath in and out one last time let's take a deep breath in and deep breath out The bottom of this ocean everything is calm the light is soft not too dark,
Not too bright exactly the way you like it and there is gentle silence to calm down your nervous system allowing you to heal allowing you to return to this calmness and if you still have few things that is still making you feel anxious imagine you are holding this scissor in your hand that allows you to cut the ties to this thing that is making you anxious you don't need to allow yourself to be anxious not now whatever it is that you need to take care of let the universe help you so with your scissor in your hand I'll count down to 5 and when I say 1 you cut the ties to these things that is making you anxious 5 4 3 1 cut and release and as you release this thing you can see the universe gently taking your anxieties quickly removing away from you and as you are in this deepest depth of the water all you feel is calmness warmth safety you are feeling supported and the warmth inside of this protective bubble feels like a gentle hug from the universe rest your mind rest your body rest your emotions rest your feelings and allow the calmness to overtake you in gentle waves there is no need to do anything right now just feel this peaceful calmness and imagine this calmness as this gentle white light gently showering you from head to toe turning every overactive cells into this restful calm state feel this calmness you are safe you are protected you are calm and you are free and this is your home this is your home state this is the state you always can come back to because this is your home allow yourself to rest and allow this love to heal you and give you much needed recovery and rejuvenation of energy you might feel this calmness in terms of slight buzzing and if you are feeling little buzzing along your spine your fingertips your toes that means your body is infused with this calmness and even if you don't quite feel that in this moment know that your body is deep in this calmness and this calmness is all you you just tapped into the calmness that you always had within you and this means that you get to take this calmness with you everywhere and every moment and next time when you feel little overwhelmed all you need to do is to close your eyes and to remember that this calmness is with you and this is that gentle but very powerful force of unconditional love always watching over you and always loving you no matter what you are loved and you are safe you are always always safe you are safe to be you no matter what anybody says you are safe to be you let's take one last deep breath in and out,
I want you to seal in all this love and calmness that you feel into every cell of your body let's take a deep breath in and breath out knowing that you are safe we are going to slowly make our ascent back up to the surface of the water don't worry you are feeling all safe because you are in this protective bubble you just start to see the surface of the water closer and closer you also notice that there is no storm there anymore you see beautiful blue sky and a gentle sunshine the water that is calm and a gentle movement of the waves shimmering and refracting that beautiful sunshine and you are back on the surface of the water watching in this beautiful calm ocean and feeling the love from inside out gently wiggle your toes and fingers rotate your wrists and ankles shake your head yes and no and whenever you are ready slowly open your eyes welcome back how do you feel?
I hope you feel the calmness you might feel a little bit mellow you might feel like you want to take a nap and if that's the case,
Go take a nap even if you are really busy,
I think you can save yourself five minutes or so of just this gentle rest before you move on for the rest of your day calmness is something that you already have from within and when you activate the calmness from within,
You activate it you reflect it outward into your physical realm so when you feel low,
Lack of calmness and overstimulation taking over your life always remember that you got this calmness you can come back to this practice as often as you would like and eventually you won't even need this practice to tap into this calmness if today's practice brought you even a small sense of ease,
Consider sharing it with someone who may be feeling overstimulated or overwhelmed sometimes the most loving thing we can offer is a doorway to quiet calmness move gently for the rest of the day and beyond and know that this calmness is always with you thank you for coming along with this healing practice and being part of this healing journey together I'm sending you all my love and support I love you all thank you for listening and I will see you next time
