Serenity Wellness Podcast E3: Introduction To Mindfulness

Welcome to our first Mindful Monday. This episode is an introduction to Mindfulness, how it helps our whole self, and ways to incorporate it into your daily life with things you’re already doing. This practice will wrap up with a short guided meditation to help bring balance and relaxation to your mind, body, and soul.

Transcript

Hello,

Welcome to Serenity Wellness Podcast.

My name is Nicole White and I'll be your host for this podcast series.

This series is dedicated to helping you tap into your full potential of how you can heal and balance your mental,

Emotional and physical well-being.

Together let's explore our inner self,

Connect to our strength and manifest your true nature,

One full of love,

Purpose and passion.

Welcome to episode 3 and welcome back to those of you who have been with me in my first two episodes as well and welcome to those of you who are new.

Thank you again for your continued support and sharing my podcast and giving me your encouragement and support.

It truly means a lot to me and fills my heart and soul.

So thank you so much.

With today,

Today is our first Mindful Monday in our episode series and we'll continue to have these podcasts on Mondays as well as part of the series for Serenity Wellness Podcast.

With today,

Just a little explanation of why I separated out a whole separate podcast for mindfulness specifically is because mindfulness is one of those tools in life that we can learn how to incorporate in our daily living that increases just our overall connection to internal happiness,

Joy and gratitude.

It also does some amazing things to other components of the body in terms of physical,

Emotional and mental well-being but we'll talk about that a little further down the line here today.

But with mindfulness itself,

It's just this beautiful tool that we can integrate in our daily living and things we're already doing that has profound effects on our whole body system but it's also the foundation of a lot of tools that I'll be teaching in our Wellness Wednesday series and learning how to kind of do different techniques of mindfulness and how to incorporate that into your daily living.

It's just not only again something great to have in your toolbox but it's also a foundation of a lot of other tools you will learn in terms of emotion regulation,

Acceptance,

All that kind of great stuff.

So for today,

We're just going to talk a little bit about what is mindfulness.

I'm going to give you just some two things you can start with on how to do them in your daily living and then we'll go through just a brief guided meditation together to end today.

With mindfulness itself,

We're actually going to start with just generally meditation.

I also am a meditation coach and again as I explained in episode one,

Part of being a dialectical behavior therapist is mindfulness is part of what I do in my therapy work with my clients also.

And with mindfulness or meditation training,

Often the most common thing I hear back initially from people is I can't do that.

I can't like quiet my thoughts or I can't sit still for more than two seconds.

Like how am I possibly going to do some type of meditation or mindfulness?

But meditation and mindfulness is not about having empty mind and no thoughts.

It's not about having any emotion and being still all the time.

There are many different types of meditation and meditative practices and sure some of them can lead to more empty minds and other deeper forms of transformation and development in terms of self.

I mentioned in episode one my own journey of my own consciousness and how a great part of that is my meditative practice.

As a Zen meditator or a Zazen meditation,

Over time it can lead to more of an emptiness.

So I've been practicing for over 20 years and with that I can have emptiness.

It's just like nothing.

There's no thought.

There's nothing there.

So again that takes a bit of practice and that's not what all meditation or even most meditation is.

Meditation and mindfulness is about just being and allowing without force,

Without judgment,

Without pressure and going deeper within in a lot of ways.

Regardless of the type of practice,

Whether it be mindfulness which we'll talk about deeper or more of a structured sitting practice in practicing mindfulness versus everyday mindfulness versus a deeper meditation in a sitting practice.

You can think of mindfulness and meditation kind of like a spectrum where mindfulness,

Everyday mindfulness is kind of towards the lower end of challenge level if you would of development and then lots of stuff in between and down towards the other end of the spectrum would be more of the transcendental meditation or meditations that allow your astral body to leave your physical body.

My parents were both transcendental meditators.

My dad would go off journeying somewhere and have to send an alarm to kind of bring his astral body back to his physical body.

Myself,

I do astral projection stuff in some meditative practices so that's kind of more down towards that end of the spectrum and just takes a little more practice and often you'll use like mantras and things like that but that is for a podcast way down the line.

So we're just going to kind of start at just level one here with mindfulness today.

So meditation,

Mindfulness,

Regardless of the type you're practicing,

It's all doing this beautiful work on your whole body system.

So it's working on areas within the physical body of healing in terms of pain management,

Fibromyalgia is a common one that helps with chronic pain but also inflammation cycles in the body.

Inflammation in the body system is directly correlated to many different ailments and disease elements in our system.

That will be a whole different series of podcasts in the Wellness Wednesday series down the line when I talk more about the inflammation cycle in terms of medical or excuse me,

Mental,

Emotional and physical health and how much it's correlated but also the ways that we can naturally and holistically heal this inflammation flare up system in the body and really have it be more of a balanced synchronicity within our system.

So meditation,

Mindfulness,

Regardless of type of practice,

It's helping with the emotion,

Mental and physical part of our body system.

It's helping with inflammation cycles and reduction in inflammation cycles.

It helps reduce insomnia.

It helps substantially with impulse control,

Whether it be impulse control related to doing.

Sometimes we'll say yes when we want to say no and then we're like,

Oh,

I'm over exhausted,

I've overextended myself,

All the way to impulse control with addictions,

With impulse control related to self-regulation.

It's just the idea of how we can respond and then think later.

Like,

Oh,

Yeah,

Probably wasn't the best idea for me.

So it helps to regulate that and helps us to have more of a connection to our impulse control center,

Which there's a whole center in the front of our brain.

Those are episodes way down the line when I'll get more into brain areas and all that kind of stuff.

But just for today,

Knowing that there's this area in the front area of our brain that has a connection to our impulse control as well as mindfulness.

There's a nice little niche of mindfulness up there too in that center of the brain.

But anyway,

This meditation and mindfulness practice,

It helps with all those different functions among many,

Many others.

Those are just little snapshots,

But it also helps us to go within.

It helps us to connect our intuition,

This knowing that we all have.

As you will get to know me further in this podcast series,

I'll be sharing more and more about myself and my own journey and experiences I've had.

And so in some of that,

You're going to learn about my own connection to my intuition and the guidance it has provided me in my journey of healing and development of self.

But we all have that.

It's not like I have some special gift.

Sometimes my friends will joke that I have these Jedi skills and things like that,

But nope,

I don't.

It's stuff we all have.

It's just developing it,

Allowing space for it to be there and connect within because we all have it.

It's all there.

We're all born with all these abilities and some of the things I'll share with you that I can do,

You can do too.

But with this,

Mindfulness,

Meditation,

Connection to intuition,

We all have it.

We all have this inner knowing and just giving ourselves the space and time to just listen.

It also connects us to our higher self or higher consciousness.

It connects us to the feeling and knowledge of oneness.

As a meditation and mindfulness coach,

Often along the journey in working with my clients as they begin to experience this,

They often talk about this oneness that they begin to be more aware of and connect it to.

It's often described as a wheel and spokes of a wheel and feeling that interconnection with everyone or a web.

Some people even will say about how they can almost see it,

This web of connection and how we're all one.

We are all one.

With that,

It helps us connect further in oneness and unity consciousness.

Unity consciousness is more of this unity vibration of consciousness.

That's again,

A whole other series that we'll talk about down the line.

With that,

It's again,

Just a snapshot of examples of how mindfulness and meditation can help you or someone you know in just your daily living.

What has been done,

I'm going to say maybe over 10 years,

But a lot of research has come out more so over the past 10 years.

Now there's science is,

As I've talked about in episodes one and two,

How science is collaborating with us on a lot of different ways of things we've already been doing and knowing and energy work and all that kind of stuff.

But now science again is on board and really collaborating more with this alternative and holistic nature of healing.

We're now working so beautifully together to help collaborate more strongly and helping people heal.

With that,

Science is looking and using what are called functional MRIs to start looking at what's happening in these brain centers and stuff that I started talking about a little bit today and will talk about way further in future episodes.

The functional MRIs look at,

As you know,

An MRI,

Most of you might be aware,

It takes an image of the brain.

The functional MRI is also looking at brain activity.

It's seeing these highways or these neuro network pathways that are opening and connecting and communicating in ways that hadn't been present prior to the practice of mindfulness.

Some recent studies that came out from Harvard,

The one looked at the amygdala.

So if you remember back in episode two when I was talking about that fight flight response center and I just kind of said,

Think of it as a little trauma center in your brain is what I think I called it at that time.

And that little center that I was referring to,

That's in this amygdala that I'm referring to here with this Harvard study.

So the study looked at what's happening using this functional MRI and it's showing that the amygdala is changing its shape and changing its kind of like communication pathway in this highway in the brain.

Just think of it in that way for right now.

So it's changing that,

It's changing its response which correlates highly with emotion regulation as I just mentioned,

That's where that fight or flight response center is.

And so for balancing and changing the amygdala,

We're changing our emotion regulation and our ability to connect with that.

There was also another study that recently came out,

This one again was from Harvard,

And it looked at the practice of mindfulness using these functional MRIs,

What it did when participants practiced for,

I think it was eight weeks for 28 minutes a day and what happened.

And with it again,

It was showing substantial increases in the ability for emotion regulation for presence,

For just being.

But also it looked at again these highways,

Just think of them as highways right now,

But these like neuro network pathways,

These highways and connectors in the brain and how new ones were getting open and communicating.

It was getting connected more to these areas in the front part of the brain that connect to mindfulness and impulse control and actually the empathy center is up there too.

So when I work with people who feel that they are disconnected from their ability to feel,

So they feel that they really don't have empathy or connection to empathy,

This is part of our practice in working with them or me working with them to help develop their connection further to their empathic center and their ability to reconnect with that feeling.

So these studies from Harvard are showing us that now using the functional MRI research and then Penn State,

I'm here as I mentioned,

I'm located right by State College,

Pennsylvania and so by Penn State University they have a ton of different research happening there right now looking at mindfulness and all these amazing,

Amazing ways.

And down the line I'll have some people in future podcasts that will talk more about the research and how they're actually doing research and trying to implement in ways in daily living for professionals and things like that.

And then there's been some really cool studies and we'll talk more about this when we look at group meditation and unity consciousness and when I get further into that vibrational stuff of all that cool vibrational stuff that we can do as a group when we get together and meditate or do healing.

But again,

Science is starting to help us see.

So with this there were some studies done in DC and what happened is for four weeks there were,

Man was it four weeks,

I think it was four weeks,

They did a group meditation where a large group of people came in and did some transcendental meditation and the goal and the focus or intention building at that time was about trying to reduce the crime rate and the people in the crime divisions,

The police and stuff like that were pretty skeptical like okay our crime rate is pretty out of control here,

It was violent crime specifically that they were targeting and really didn't think that this was going to do anything but you know openly welcomed this experience and allowed these meditators to come in and do these group,

Large group meditations specifically trying to reduce the crime rate.

And it happened and statistics and science were able to show us.

So amazingly it dropped by 23%.

So 23% drop in violent crime rate after a brief period of time of a group of meditators getting together,

Meditating together,

Creating that vibration and that energy and how it transforms and changes everything around us because we are all one and connected with the vibration around us.

But that's for future podcasts.

So that's some of the research that's starting to help us but there is as I mentioned a ton of research out there so if you're interested in learning more about the research you can certainly look some stuff up.

I'll try to put some links down the line here in the notes and then also I will be including that in future podcasts more about just the research that's happening in different ways.

So what is mindfulness specifically?

Because again I'm thinking about this kind of spectrum and going more down towards this lower end right now and what we're going to talk about today is the practice of everyday mindfulness.

So what I'm going to start with in this teaching series is what you can do in every day.

Like you're not adding anything new to your day,

You're just doing what you're doing in a different way.

The practice of mindfulness is about being fully present.

Fully present in exactly what you're doing in that moment,

The behaviors,

The emotions,

The experience,

The feelings of those around you,

You know if you're playing with your kids or something,

Their laughter or their anxiety or their fears or you know sadness.

Just fully embracing,

Engaging in everything you're doing in that moment.

It means not going back in the mind,

Not going forward in the mind,

Not jumping into the jibber jabber of the monkey mind,

But just being.

And that you know can take practice because it's about being the observer of our thoughts and not participating.

We do not need to participate with every thought we have and build stories and create this,

That's and the others.

Because when we do that we're missing out on just what's happening in front of us.

We're missing out on the connection we can create and what this does for our own internal connection of gratitude and joy and just experiencing and being.

It's quite a beautiful thing.

So with it,

You know it's about again this idea of being the observer,

Not participating and just connecting to the here and the now in whatever it is you're doing in that moment.

And that's the practice we're going to start with in the beginning parts of these podcast series on Mondays is just how to be and what does that mean.

And what do we do when those thoughts come in because we have over 60,

000 thoughts a day.

It's not like,

Okay well Nicole said let's just be mindful and present right now and so that's just going to happen.

I completely understand that that's not the case,

That it does take some practice,

But I assure you that everybody can do this.

It is not some ha ha special gift.

It's just allowing,

Trusting and giving yourself permission.

So with mindfulness,

As I mentioned,

It's this idea of being present in exactly what we're doing.

And there's two components that are involved with that.

The first is being non-judgmental.

As I said just a moment ago,

It's not just like an easy switch off where,

Oh now I listen to this podcast so now from now on everything I'm doing in my day I'm going to do mindfully and that's great and it takes practice.

But we don't need to judge ourselves in that practice.

It might be like five minutes down the line when we notice we were all caught up in the monkey mind and we just created ten different scenarios of worry that will never happen or etc.

So it's okay that we did that.

We don't need to judge ourselves for it.

Whenever we noticed that that's what we were doing,

We noticed and now we're back into observer versus participating and now we notice so just notice and allow that thought to float away and come back to presence.

Floating away is a gentle floating so for me I float the thoughts out into the ocean.

When people say well yeah but the ocean,

The wave brings it back,

For me that's just what resonates for me.

The ebb and flow,

I'm very water based as you might have noticed from my tattoo on my arm but for me it's just what resonates for me.

You might put it on a leaf going down a river.

You might put it up in a balloon.

You might have it float by in a cloud.

It is just this gentle awareness,

Oh I'm aware and observing my thought and I'm now going to let it float away gently and gently guide my attention back to the now.

It is a gentle guiding.

Sometimes some of my clients get like eager about this which is awesome.

I love the enthusiasm and everything and sometimes with that they forget the gentleness.

They'll come back the next week and they'll be like oh yeah I got it.

I really was working on that.

When I became the observer of that thought I envisioned me like getting a baseball bat and bashing out the thought and coming back to presence.

It's great but as we discovered and again this can happen.

It's several different experiences that people have like that and that's why I'm sharing it as that reminder.

Be gentle.

This is about gentleness because what we notice when those people and I talk further about it is how that also creates some resistance and tension and so in those experiences it's more about let me go in now.

Let me go within and see what's stirring up inside me.

Am I holding on to tension and again bringing awareness back to the now.

So gentle,

Observe,

Float away back to participating with the now and it will take practice.

The other piece besides that non-judgment when we get caught up in stuff or this or that we're not going to judge.

We're just going to be aware.

We are the observer.

And then the second part is one mindfulness.

One mindfulness is about just doing one thing at a time.

Back in the day when I was in my 20s and stuff when I would interview for a job I would highlight that I could multitask really well.

Great multitasker.

Well,

That's actually very detrimental to our brains which the functional MRIs and science is helping us see now but it slows down our functioning.

It creates anxiety and pressure.

It makes us make mistakes that we sometimes notice and sometimes don't.

It's not a way that is actually our best way of being and it can help stunt our true nature of how much we can truly do and be when we just do it one mindfully.

So to give you just a little example,

I'm going to have you do something here real quick.

So if you would like to you can use a timer for this.

Again this is my first time even doing podcast stuff or anything like that.

So typically when I do this experience with people it's in person whether it's in an individual session or small group session and when I do this I use a timer.

So if you want to incorporate a timer that's cool.

You don't have to.

With this we're going to just do a couple quick things just so you can see what goes on in your mind when we're not being one mindful because this idea before going to this demonstration you can think about how old school computers especially those of us who remember dial up like that lovely dial up and if you open more than two tabs just forget it and if you even try to download more than one video you might as well really forget it.

Everything would freeze up,

Stop,

You'd have to restart the computer.

It was an overload.

Overload of the system.

Having too many tabs open,

Trying to do too many things at once.

The computer was like nope not doing it and let us know.

We are multitasking.

We're doing the same thing to our brain.

So let me show you real quick.

So if you're using a timer when I say go you'll start your timer and what we're going to do in this first part is out loud or to yourself if you need to do it in your mind because you're around other people or something but out louder to yourself when I say go you're going to count from 1 to 26 as fast as you can.

And go.

You can stop now or I mean no stop if you're done but mark your time if you're keeping time.

Alright now we're going to go to phase 2 so if you're keeping time when I say go you'll start it again and then stop it again whenever you finish.

Either out loud or to yourself you're going to say your ABCs.

Ready go.

Alright I hope I gave everybody enough time.

Mark your time if you're keeping time.

Okay so we did some beautiful 1 mindfulness.

We 1 mindfully counted and we 1 mindfully set our ABCs.

Now we're in a multitask.

So for this you might need to pause me because it might take you a bit of time.

I'm not really sure how much time to leave.

I don't want to leave a long period of silence because sometimes this can take a bit.

So I'll just leave a little bit of silence and then you know if you feel like a pause would be better then maybe pause and then replay or hit play or whatever once you're done.

Alright so multitasking.

We're going to out loud or to yourself if you need to say your ABCs and 1,

2,

3s together.

We're going to 1,

2,

3 it and ABC it in a multitasking way.

So it will be 1A,

2B,

3C,

Etc.

The thing with this is when you find that you have made an error if you make an error you must start over at the beginning.

If you were doing this out loud with a friend you cannot point out the error of someone else.

So if you're the 1,

2,

3 ABCer you have to find your own error.

Your friend cannot assist you.

So you might get all the way to like X and realize that you made a mistake.

Go back to the beginning.

Alright so when I say go if you're keeping time start your timer.

We're going to do some 1,

2,

3s and ABCs and go.

Okay so I left a little bit of time there but again hopefully you paused me if you needed to because what you might have noticed is that was not as easy.

1,

2,

3s and ABCs pretty simple.

Something that you probably were able to do quite easily.

Not a whole lot of pressure,

Thought,

You know,

Stuff we learned a long time ago.

But doing it together easy tasks.

Sometimes we can notice how much more difficult they become when we do just this simple experience.

Often times people feel pressure,

Increased anxiety,

Tension,

They can like feel your brain working,

Moving extra hard.

We often make mistakes.

We don't notice the mistakes until later and then we get more frustrated and we have to start over again.

More time,

More energy,

Lost time,

Lost energy.

So being one mindful in our everyday life it does so much to the body,

To the mind,

To the soul.

So that is a little experience on how to be one mindful and just what happens when we're not.

Some ideas real quick for you before we start into a brief guided meditation together of how to incorporate mindfulness in your everyday life.

First would be a shower.

Most of us take showers at some point and with that we are very likely to be bringing other people in the shower with us.

And I don't mean in a pleasurable fun way.

We're often bringing other people in the shower with us by thinking about what we did yesterday,

What we need to do later,

What we said to so and so.

I should have said that in the conversation.

I wonder how that would have played out.

What would they have felt?

I wonder how they feel about what I did say.

Maybe I should call so and so and see if they want to grab a coffee later.

Oh,

I can't call them.

They're so busy.

They have too much going on.

Oh,

Yeah,

That's right.

I didn't do that at work.

I got to make sure I talked to that person.

I have that conference later.

I got up up up up up up up up.

So we can go on and on and on in our mind in the shower.

Think of all those people you just brought in the shower with you.

Is that really who you want in your shower?

So how do we possibly take a mindful shower?

We just take a shower.

You just take a shower.

So you get in,

You connect with the water,

How it feels when it hits your body.

You connect with the sounds when your head is under the water versus when it's out of the water,

What it sounds like when it's hitting the top bottom,

Whatever you call it.

You connect with the lathering of the soap and the shampoo,

The smell,

The feel of it,

What it feels like when you're washing off your body and lathering up or lathering up your hair,

How it feels when the suds are rinsing off your body.

You can further connect with this by turning towards the drain and envisioning and feeling as your head is under the water that water washing over your body,

Washing off any stress,

Tension or emotion that you'd like to let go of for the day or the night whenever you're taking a shower and allowing your connection to watch that tension or that emotion go down the drain with the water.

So that's how you take a mindful shower and I assure you,

You will feel much more refreshed,

Much more balanced,

Rejuvenated and just an overall sense of well-being if you take a mindful shower versus if you take a chaotic,

Busy shower with a bunch of people.

So just a thought,

Mindful shower is one technique.

Another technique you can take into your daily living is many of us drink coffee or tea.

As a quick little side note,

If you are a lover of tea and local,

I would highly recommend Belladonna Herb,

Charlene there just mixed me up an awesome morning blend for my day and then also an evening blend and I go there often for tea because she is a mastermind.

So you can just go in,

Tell her what you're looking for and she does her magic and hooks you up with yummy deliciousness.

So that's my little side note.

Anyway,

Back to coffee,

Tea,

Drinking and how to do that mindfully.

So we'll just do coffee as our example today.

So with coffee and how to do that mindfully,

You're going to first connect with the sound of the coffee brewing,

The smell that starts entering the air,

How your taste buds might even start reacting just from smelling that coffee brewing.

Then you're going to pour your coffee and you're going to connect to the sound of the coffee pouring into your mug.

If you add something into your coffee connecting with the vision of it adding into the coffee,

Maybe it's changing the color a little bit as you stir it,

Maybe it changes the color further and you can connect with the swirls that start to happen as the colors combine.

Then you're going to pick up your mug and you're just going to connect with the experience of that heat in your hands,

How warm it feels in the palms,

The fingers.

You might even feel it going up into your wrists a little bit,

Into your arms.

So you're just feeling and experiencing being fully present with this warmth.

Then you're going to pull the mug up towards your mouth.

After first you're just going to close your eyes and take in a nice deep inhale through your nose,

Connecting with the aroma but also feeling it start to activate in your body already.

You can feel your taste buds start to respond.

You can kind of feel your insides warm up before you even take a sip.

And you're going to take that sip of coffee and you're going to take it mindfully.

You're going to connect to the heat in your mouth,

The taste and as you swallow it you're going to connect with that heat going down your throat and entering into your body.

And you might drink your coffee like that for five minutes or maybe you'll even give yourself permission to drink your full cup of coffee that way.

Feeling your mind just relax and connect to exactly what you're doing in that moment in every way.

Your physical,

Your emotional and your mental being and just being present with your coffee.

And again what it does is all those things that we mentioned in terms of those highways that happen in the mind and the things that happen in the physical,

Mental and emotional body it's all happening just by taking that shower mindfully just by drinking that coffee or that tea mindfully.

So with that,

That is today's episode and I'm going to take us now into a guided meditation.

Before I do so I just want to let you know I'm going to be doing a special podcast on Thursday and it will be a guided meditation to taking you to the river of love.

And in this meditation it combines some energy work that I'll be kind of doing while I'm guiding the meditation and in it what it does is it allows us to connect to this divine love that we all are.

It connects us further to this divine love that is you and the unconditional capacity for us to unconditionally love ourselves as well as unconditionally love others.

So it's just a guided meditation to help fill and connect you to your heart space and this divine love that is you.

So that will be Thursday as a little Valentine's Day thing.

Alright,

So let's now get into our meditation.

Go ahead and get yourself comfortable in your space whatever that is for you.

You might be sitting down or laying down,

Have your legs crossed or straight,

Whatever feels right,

Just starting to get comfortable and breathing.

Go ahead and start closing your eyes now and further relaxing into your space.

And just start by gently connecting to your breath.

Connecting to the rise and fall of your body as you breathe.

With each deep inhale,

Breathing in relaxation.

As with each exhale,

Releasing and breathing out tension release.

If your mind starts wandering,

Allow yourself to simply observe.

Float the thought away and gently guide your attention back to your breath or back to my voice.

Taking a nice deep inhale,

Breathing in relaxation.

And nice strong exhale,

Breathing out relaxation.

Feeling your shoulders further drop towards the earth,

Releasing that tension and starting to allow the body to relax with breath.

Guide your attention to the top of your head.

Checking in with the crown of your head,

Releasing any tension you might be holding there.

The back of your head and space between your brows,

Nose,

Cheeks,

Lips.

Opening your jaw slightly and feeling that tension further release,

Trickling down the back of your neck.

Allowing it to further relax your shoulders,

Dropping and releasing that tension.

Checking in with the back of your neck and your breast,

Releasing through your torso and back.

Letting go and relaxing that tension in your lower back we tend to hold through our day from all the sitting and the doing.

Just giving your body permission to release.

Relaxing the muscles in your butt and thighs.

Feeling it trickle down your shins,

Releasing and relaxing your ankles and the soles of your feet.

Feeling each toe relax further as that tension and stress from your body trickles down into the earth.

Taking your awareness back up to the top of your head.

Feeling a waterfall cascading over you.

The purifying water further washes away any stress or tension your body might still be holding.

You can feel your body just relax and release as the water cascades down further letting the stress and tension trickle off your body.

Feeling it release those shoulders into relaxation,

Trickling down your arms,

Your wrists,

Your palms.

Feeling off your fingers,

Allowing the earth to absorb and hold it for you.

Feeling it cascading down your back,

Your lower back,

Your legs.

Connecting you to the deep relaxation that your body is now giving you permission to feel and be.

Taking that nice deep inhale again of relaxation and strong exhale of relaxation.

Another nice deep inhale and exhale.

You can start gently connecting back to your body.

Rise and fall of your body as you breathe.

Perhaps noticing your body in a different state of being.

Calmness,

A presence.

Starting to maybe wiggle your fingers and your toes re-entering that body fully.

Breathe stretching out your arms and legs and feeling that calmness,

Feeling how your muscles are thanking you.

As feeling guided and ready,

Opening your eyes and re-entering your space wherever you are today as you join me.

Thank you everyone.

Thank you so much for not only joining me for the educational piece of our podcast today,

But also for sharing space with me and joining me in that brief meditation of relaxation.

I hope you enjoyed our series today.

I look forward to our next time together.

Our next podcast will be our Wellness Wednesday podcast this Wednesday.

As I mentioned,

I'll be having that special podcast on Thursday to help connect you fully with the divine love that is you.

Again thank you so much for all your encouragement and support.

Welcome back to those who have been continuing to follow me on this journey and welcome to those of you who are new.

I hope you continue to share space with me in the future in this podcast series.

This series is dedicated to helping you tap into your full potential of how you can heal and balance your mental,

Emotional and physical well-being.

Together let's explore our inner self,

Connect to our strength and manifest your true nature,

One full of love,

Purpose and passion.

I look forward to spending time with all of you.

Remember to tap into your wellness toolbox and feed your soul.

I had a beautiful experience this weekend teaching the Asui Holy Fire Reiki with a group of amazing souls.

It really filled my soul this weekend and I continue to have this awesome vibrational energy with me today.

Make sure you tap in,

Pay attention to your wellness toolbox and what it is for you and feed your soul.

Bye bye for now.

I look forward to talking with you again in the future.

Reviews

A very interesting and informative talk, a pleasant voice and a wonderful mindful meditation. Thank you so much! 🙏

Very interesting! I liked the guided meditation! Thank you!

Love the everyday examples of incorporation of mindful practice.

This was fabulous! I have been practicing meditation & mindfulness the past couple months and continue to be amazed at the benefits I have experienced. This is the 1st podcast I have been able to sit through completely and truly enjoy. Thank u. 🙏💕

Love the way you explain the science of everything! Thank you.

Thank you ... Love your podcast. Your guidance and visualizations in your meditation are perfect.

Wonderful 💝 thank you 🙏🏼

Thank you for this enlightening and illuminating experience. I will add the tools to my toolbox. The practice for multitasking blew my mind. I struggled with that and stopped to keep my mind focused. The guided meditation was very relaxing. I look forward to following you and learning more. Blessings and gratitude. Vicki

Fantastic experience wonderful relaxing and gratifying. I highly recommended her.