Hello,
Welcome to a meditation for when things are a little bit overwhelming.
Do you ever have one of those days where for no reason you you struggle a little bit,
Where you can't seem to find inspiration or motivation to get up and to do anything,
To do anything other than just get through the day?
If you're having one of those days,
This is the perfect sit down,
Pause,
Break for you because I'm having one of those days too and I just wanted to share with you some of the things that I do when I'm in that space.
It can be really hard to get up and go and to put this shiny face on to the world all the time.
One of the biggest lessons I learned in therapy was that you don't have to get up and go all the time,
You can take it easy sometimes.
Although when you're a little bit depressed or a little bit anxious you're not really taking it easy by pausing,
You're just kind of pulling yourself through and whichever way you look at it I'm here to tell you that it's okay,
It's okay to be,
It's okay to stop fighting,
It's okay to have a little cry and to do whatever you need to do in that moment.
So all I'm gonna ask you to do right now is just to sit down,
Come sit down with me,
Find a comfortable space.
So whether that's lying on your bed or sitting on the couch or sitting on the floor,
Whatever it looks like make it comfy and try to minimize distractions around you.
So maybe switching your phone on aeroplane mode and just closing a door and once you've carved out this space and this time and it's only gonna take a few minutes of our time together,
I just want you to breathe.
So find this comfy space and exhale.
Let's let go.
Let's let go of all the tension that we've been holding up in our chest.
Let's let go of all the thoughts that are constantly whirring and competing for attention.
I want to say at this point as well let's let go of having to let go.
You know sometimes we can get so frustrated that the mind is busy,
That we can't stop this constant chatter of thoughts and that's okay.
You might leave the end of this meditation and all those thoughts could still well be there and that's okay.
You might leave this meditation with the clearest calmest mind and that's okay.
Remember all we're doing now is just breathing and close your eyes if that feels comfortable just to minimize the distractions around you.
If it's comfortable to breathe through the nostrils close your lips softly but you know you know how to breathe.
You've got this.
However you're breathing if that's in through the nostrils just take a beautiful breath in now.
Big inhale and a longer exhale.
A beautiful inhale and a longer exhale.
Place one hand on your belly.
Soft and low and feel as you inhale the belly rises like a balloon and as you exhale the belly softens we come back home.
Inhaling and exhaling letting everything happen.
Letting the distractions outside be there.
Letting the distractions of your body and your mind and the house around you.
Letting everything be as it is.
We are simply being in this world as it is at this time.
Easy or amazing or joyful or sad whatever it is we're just breathing and coming home.
So again and again inhaling feeling the belly rise and exhale.
Feel the belly soften and feel yourself soften.
Keep holding the belly really gently natural inhale and this time as you exhale I want you to soften your shoulders.
Let the shoulders drop down away from the ears even if you have to roll them around a couple of times.
Letting go shoulders soften.
Next inhale belly rises and as you exhale feel your elbows become heavy.
Any pressure that you're feeling in your arms your shoulders your elbows almost like it's melting off you.
Even one percent of melt is fabulous.
You don't need to walk out of here fully relaxed.
One percent.
Natural inhale a full exhale feel your wrists your hands your fingers release and soften.
Ungrip ungrab just be breathing in breathing out and feeling your whole arms left and right.
Relax let go.
Moving the awareness downwards to your legs now so as you inhale naturally feel the belly rise and as you exhale feel your hips and your bottom relax maybe even squeeze the butt just a little and then feel it ungrip.
Inhaling and exhaling on the out breath feeling your thighs your knees your shins melt down into your chair melt down into your prop melt down into your seat.
Natural inhale slightly longer on the exhale to soothe your nervous system feel your feet your toes wriggle just a touch if you were gripping or grabbing.
Time to undo that now.
Breathing in breathing out feeling both of your arms left and right feeling both of your legs left and right become heavy let go and then bringing the awareness to the torso and we felt those shoulders relaxed before let them stay as soft as can be possible in this moment and then start to wander your mind's eye down your vertebra starting at the base of the neck vertebra upon vertebra upon vertebra breathing out and feeling the spine soften the shoulder blades melting down the back body the ribs reaching out from that spine hugging the torso and reconnecting at the front of the body as you inhale feel the belly and the ribs expand and open to take in the moment and as you exhale soften and let go of the moment receiving what is and then releasing it out again receiving what is and releasing it out again bring the awareness to the back of the body again down beneath the ribcage to the side waist and then down to the lower sacrum right down to the tailbone glide your awareness from the tailbone through the legs to the pubic bone at the front of the body and the lower lower belly is resting atop this region we do a lot of gripping here especially when we're a little bit anxious a little bit out of sorts so with that hand softly resting in this area naturally inhale feel the river energy the breath come back into this area and exhale let it go and then move up to the region of your belly button and then above this to the area where the ribs start to bloom and right up to the chest even further up to the collarbones inhale feel the whole of the front chest expand exhale feel yourself come back home receive this moment and release this moment and both of your arms both of your legs the front and back whole of your torso in how to receive this moment and exhale to release this moment and finally bringing your awareness to your skull and starting from the back of the neck up over to the crown of the head and to a soft unfurrowed forehead and eyebrows let them relax just a touch I feel the eyes gently close the eyelashes kissing your cheeks soften your cheekbones ungrip your jaw I feel your lips gently touching together I want you to take a little swallow now and feel the throat activate keeping everything soft the whole body breathing in and letting go whole body breathing in and letting go and then we're going to drop our awareness a little deeper now keep one hand on your belly take one hand on your heart space and notice the connection if any between the two noticing your rhythm your river energy as the hand on the belly rises and falls and maybe now being so quiet and soft and still that you could potentially feel your heartbeat with your top hand run with me for a second you might not be able to physically touch this but there's a definite sensation of emotions in the body so I want you to imagine right now that underneath your hands your hands on your heart your hands on your belly imagine that you're breathing in kindness and you can feel kindness underneath your palms how does this feel how does this change your grip or connection of the palms to your body and does it change your breath as you breathe in kindness and as you breathe out kindness breathe in kindness breathe out kindness breathing it in and feeling it travel through your physical body and your subtle body breathing out kindness yogis feel free to stay here for much more time if it's available for you if this is all you have today to pause and be still well done well done for taking some time for self-care for self-compassion for connection it can be the hardest thing to do when we don't feel good we often don't want to spend time with ourselves so I really commend you and I want you to acknowledge your efforts and your intentions today you're doing amazing Loka summer star suki no bavan to male beings everywhere be happy and free and may the thoughts the words and the actions of my life contribute to the happiness and to the freedom for everyone I cross paths with yogis bring your prayer hands together in front of your open heart space inhale raise those thumbs up towards your forehead and your heart towards the sky and as you exhale bow your chin forward into your throat namaste
