Welcome to this short guided meditation on coming back to center amongst stresses in work and in life.
My name is Tyrell,
I'll be your guide for today.
And where I want to invite you to start is by ensuring that you're in a safe space where you can be totally undistracted,
Either seated or laying down,
And just ensuring the environment around you feels comfortable,
Connected,
And peaceful.
When we give ourselves a moment to pause in a safe and connected environment,
Our nervous system interprets this as a cue of safety.
It's the most important first ingredient any time we're looking to come back to center and just calm and soften some of those stresses from work and life.
If you need to pause the recording to find that space,
Please do so now and come on back.
Okay.
And whether you're seated or laying down,
I'm gonna invite you to bring your attention and your awareness into your body.
And you can start bringing in some nice inhales and exhales,
But more importantly,
I want you to pay attention to where your body is connected to the ground and the earth.
You may feel the soles of your feet anchored to the ground,
Your pelvis and sit bones.
If you're laying down,
You may feel the whole entirety of your body from head to toe.
And as you bring your attention and your awareness into the body,
Feel free to bring in a nice inhale,
Letting the exhale go with a bit of a sigh.
And you may notice at this point that you're still carrying a bit of the stress,
The energy from wherever you're coming from.
And so if it feels good,
Bring just a little bit of movement to your arms,
Your feet,
Your ankles,
Your toes,
Your hands,
Maybe even your shoulders and your neck.
So just moving gently,
But feeling a bit of that energy in your body and continue to move for as long as it feels good.
And then after you've moved some of that energy,
Come back to the breath.
Take another inhale deep down into your core,
Exhaling and letting your body soften a little bit more,
Feeling your muscles,
Your bones get heavy,
Being held by gravity.
And you can repeat this exploration of bringing a little bit of movement to your body,
Just letting some of that excess energy out.
And after you've moved a little bit,
Come back to the breath,
Deep inhale in through the nose,
Down into the belly,
Exhaling through the mouth with a sigh and feeling your body anchoring down into the earth with each exhale.
As you continue to move and then breathe and then anchor down into the ground,
Into the earth,
And most importantly,
Into your body,
Every now and then I'm gonna invite you to just take a moment of stillness.
So you can imagine taking two or three nice inhales and exhales down into your core,
Long and slow exhales,
And then find a breath where at the end of the exhale,
You just sit in stillness,
Bringing your attention to the parts of your body that are connected to the earth.
And it's okay if that stillness only lasts for just a moment or two,
Maybe even just a fraction of a second.
And as your mind wanders off and maybe moves to some of those stressors or worries or to-dos,
Then I'll invite you to bring a little bit of movement back.
Maybe you roll your shoulders.
Maybe you just ball up your hands,
Making a fist and then stretching your hands or doing the same thing with your toes and your feet,
Rolling your ankles around.
After you've brought a little bit of movement into the body,
Then invite that breath in,
Deep down to the core.
Nice,
Long exhale.
Maybe taking two or three more of those breaths and then landing in another moment of stillness.
And when we're in these moments of stillness,
All we need to do is keep our attention and our awareness in the body.
And that can be bringing your attention to where you're connected to the ground,
It may be just visualizing a ball of light or energy in your core,
Maybe right at the bottom of your rib cage.
Maybe you imagine your breath flowing in and out of your heart.
All we wanna do is just keep our attention landed in the body for a few moments,
Meeting the body and meeting whatever comes up with compassion,
With observation,
With curiosity.
And even when we get knocked off center with a thought,
With a worry or a stress,
In this container of safety,
We can even meet that with compassion,
With observation,
With curiosity,
Not needing to hold onto the thought or get wrapped up in it,
Just observing it,
Noticing it,
And then come back to a little bit of movement.
Maybe this time you pendulate your body back and forth.
So if you're seated,
Just moving your upper body and torso front to back,
Letting your weight be rocked over your pelvis,
Your sit bones.
If you're on the ground,
You can imagine just rocking side to side slowly.
This really is an effortless movement.
And after five or 10 of those rocks,
Just let go of any control and see what your body does.
And what you may notice is that your body will just naturally start to slow that movement.
And it'll actually land you back into a moment of stillness where you are exactly in center.
And then we invite in another breath,
Breathing in through the nose,
Down into the belly.
Breathing out through the nose or the mouth.
You can feel good to sigh,
Let out any of that energy that's moved within you.
Taking two or three more of those breaths.
And then inviting another moment of stillness at the bottom of an exhale.
Noticing what's moving inside of the body.
Maybe bringing your attention down deep into your core and asking the question,
What's most important right now?
With everything going on in my life,
What are the things that matter most?
And see if you can look for the little glimmers of gratitude,
Of appreciation,
Of abundance.
The things that we do have in our life that sometimes we take for granted.
Sometimes they get cast by the side because there's so much going on.
Just see what your core brings to the surface.
And as that little glimmer of gratitude,
Of calm,
Of ease,
Love,
Or peace bubbles up,
I'm gonna invite you to breathe in that sensation.
Draw it in on the inhale,
Filling up your core.
Nice,
Relaxing exhale.
The next breath,
Draw in a little bit more of that sensation,
Filling up your ribcage.
Softening on the exhale.
And with the next breath,
Draw in just a little bit more of that renewing feeling or sensation,
Filling up your heart and your chest.
Just taking one last moment to appreciate finding this moment of center,
This moment of connection,
And even some of those renewing feelings and emotions that maybe you haven't experienced in a while.
Appreciating that all of this lives inside of you.
And sometimes it's just taking this little moment of pause to put your oxygen mask on first to take care of yourself.
That allows us to come back to center and fill ourselves back up.
And as you slowly start to bring some movement back into your body and then opening your eyes softly,
I'll invite you just to grab a notebook.
Spend one to two minutes just writing down any observations,
Any gratitudes,
Any little insights or intuitions that came up for you as a way to transition back into your day.
A little bit more poised,
A little bit more connected,
With a little bit more capacity having found your center.
