Grandmother's Lap

This is a short guided relaxation, just about five minutes long, with no background music. It is for empaths, sensitive folks and those feeling overwhelmed by the troubles of the world. This is for you if you are involved in trying to make the world a better place through activism or volunteering or the healing arts. Or you if you are super sensitive and have watched too much news. This track includes some breath and body awareness as well as a visualization I have used for decades of a wise, peaceful grandmother. I don't remember when I was first introduced to this idea but it may have been at massage school. Rest deeply with this wise and strong being, and gather the strength you need. Don't worry about getting a perfect visual image. Rather, allow the feelings of being held and cared for to be present.

May we all gain the strength, equanimity and the wisdom we need. May we all be nourished and find peace. (Thanks to Sally for inspiring this recording!)

Transcript

This is Sarah Johnson with a short guided meditation for empaths and sensitive people who may be feeling a little overwhelmed by the world right now.

Perhaps you're trying to make positive changes in the world and have become overwhelmed by the enormity of the world's problems.

So this short practice is to help you relax,

Center,

And release some stress.

So you can either sit or lie down in a quiet place and allow the eyes to close.

Begin to tune in to the sensation of breath by softening your belly and allowing each breath to fully inflate your lungs.

May be difficult sometimes when you have a lot of chatter or worries in your mind.

Just follow this practice and over time you'll get better and better at focusing.

So breathing in and breathing out.

Paying attention to the present moment.

And begin to imagine a peaceful and strong and wise grandmother with arms and a lap big enough to hold you.

So you can actually imagine crawling up on this lap of this wise and strong being and allowing yourself to be soothed and held.

So you've been working so hard trying to solve problems.

Be handling,

Being overstimulated.

Probably watching the news for too many hours.

This wise being loves and supports you as you rest a little before you need to head back into the world.

This peaceful grandmother helps soothe your worries and your cares.

And as you sit,

You feel yourself gaining strength and resting deeply.

And then begin to deepen the breath and wiggle your fingers and toes.

Notice the body,

Feel what may have relaxed a little bit during this practice.

And the sense of your heart,

The area of your heart.

Just knowing that when you take some time to get out of fight or flight into a state of rest and connect in this way,

That allows for creativity to flow.

It allows for your heart and mind to work together for solutions.

Now taking in another deep breath,

Breathing in.

You can actually sigh it out.

Let your eyes open and then slowly move into your next activity.