Hello.
Welcome.
Let's settle in.
Place your body in a position that helps you feel focused and relaxed.
Whether it's seated upright or lying down,
Take this time to feather your nest and get comfortable.
Relax the jaw.
Relax the shoulders Relax the muscles around your eyes.
Invite the glutes and hips to soften just a little more and allow yourself to arrive here in this space If it feels comfortable,
Go ahead and close the eyes or find something in front of you to comfortably stare at.
Without changing or constricting the breath.
Just simply observe your natural pace of breath here.
And note the qualities.
Maybe it's fast,
Maybe it's slow,
Maybe it's smooth,
Maybe it's choppy.
Just note and observe here.
And now we will begin to deepen the breath.
I'll give you a count and we'll breathe into the low belly with a pause at the top.
Begin by breathing the air out from your body.
Slow and steady,
Inhale into the belly for 4,
3,
2,
1.
Pause at the top.
Slow and steady exhale 5,
4,
3,
2,
1.
Breathe in to the belly 4,
3,
2,
1.
Pause at the top.
Slow and steady exhale 5,
4,
3,
2,
1 Breathe into the belly.
4,
3,
2,
1.
Pause at the top.
Slow and steady exhale.
5,
4,
3,
2,
1.
One more here.
Breathe into the belly.
4,
3,
2,
1.
Pause at the top.
Smooth steady exhale 5,
4,
3,
2,
1 return to your natural breath.
Notice if any tension collected in the jaw or shoulders or hips.
Go ahead and invite that to release once again.
Envision your brain inside of your skull.
Notice the texture.
Notice the color.
Is it moist or dry?
Is there a lot of space between the skull and the brain?
This doesn't need to be anatomically accurate.
Just use your imagination and observe the grooves of your brain.
Are the grooves deep?
Are they shallow?
Get curious here,
Accepting what comes up,
No need to judge or change.
Now I want you to envision your stress stuck to your brain.
Stress,
Tension,
Recurring thoughts,
Fear… Envision what it looks like sticking to your brain.
Maybe it looks like weeds.
Maybe it looks like some gung.
Maybe it's shards of glass or metal.
Just practice observing and accepting.
The tension and stress in your brain.
No need to change it No need to get rid of it just yet Just for now,
Find acceptance that life comes with stress Life brings us tension.
And just for right now.
That's OK.
Notice the qualities of the stress or tension.
Is it dense?
Is it light?
Are there any colors associated with it?
Just take this time to observe.
Not making anything right or wrong,
Embracing whatever comes up here for you.
In an effort to give ourselves some release.
We will begin to clear the stress and tension from our brains.
Whatever you visualize your stress and tension looking like Imagine you have the perfect tool to help cleanse and clear this stress.
If it looks like gunk,
Imagine a magical cloth that can erase all the gunk with one sweep.
Maybe it looks like tumbleweeds.
Imagine a magical vacuum that can effortlessly suck the tumbleweeds out from your brain.
Use your imagination and embrace whatever comes up for you.
It doesn't need to fully make sense.
Clearing out all the pockets of stress and tension in the brain.
One by one.
Stress and tension that you pull off your brain.
Is then released into the air around you.
Allowing it to be absorbed by the earth recycled and renewed.
Surrendering the stress surrendering the tension allowing your energy to be restored.
When you're finished cleaning.
Take a step back.
And observe the brain once again.
You may find some residual stress or tension,
Feel free to wipe that up,
Clean that up.
And invite yourself again to take a step back.
And observe the brain in its calm,
Regulated state.
Notice the grooves of the brain Has it changed in shape or size or color?
Just simply observe here.
I'll state some affirmations.
Feel free to repeat them softly out loud or in your mind.
I trust that I am safe.
It is safe to be present in my body.
It is safe to be here now.
I trust myself.
Just for today,
I will not worry.
Just for today,
I will be kind to myself.
I am doing a good job.
I am doing a really good job.
And just for today,
I am grateful to be me.
Stress and tension collecting in the brain and body is totally normal.
It is part of our human experience.
You didn't do anything wrong by letting yourself get stressed,
By letting tension build up.
Stress and tension come along with living a vibrant,
Expressive life.
The stress and tension will build up again and that's ok.
Know that you always have this tool,
This meditation to return to to help reset yourself.
We will begin to exit this meditation through three deep breaths together.
We'll breathe in through the nose,
Pause at the top,
And then exhale through the mouth.
I'll guide you through.
Begin by breathing the air out from your body.
Then inhale through the nose into the belly for 4,
3,
2,
1.
Pause at the top.
Steady exhale through the mouth 4 3 2 1 begin to find small movements in your body Breathe in into the belly through the nose.
4,
3,
2,
1.
Pause at the top.
Steady exhale through the mouth.
4,
3,
2,
1.
Begin to find bigger movements with your body.
Breathe in through the nose into the belly.
4,
3,
2,
1.
Pause at the top.
Smooth steady exhale through the mouth 4 3 2 1 Return to your natural bed Open the eyes if they were closed.
Be interiorient to the room around you,
Maybe take a stretch,
Take some movements Really,
Really nice work today.
If you struggled with the visualization or imagination,
Know that that is totally normal.
Like with anything,
It will get easier and more vivid the more you practice.
Thank you so much for taking this time to slow down with me today.
Take care.
