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You you you you you you And we're all trying to make the best of the situation This is not easy It is much much different It takes us out of our routine And Asks us to call on reserves that perhaps we didn't know we had Or hadn't taken the time to strengthen prior to this That's okay We should Be soft and kind to ourselves Realize that we're doing the best that we can with the situation And I'm here with you today To review some fundamentals To strengthen those for those that have been here before Or to introduce them to those that now all of the sudden realize I need this It's time it's time to have this skill of this skill of calmness and centering And a place of safety So with that I'd like you to get yourself comfortable my I suggest Simply laying on the ground or sitting in a comfortable chair Where you are supported?
Where you will be able to let your head and neck relax Relax take that moment and get relaxed I find that when I first get into my position I need to move my feet my hips My knees My shoulders and head and neck and hands And get them to feel very comfortable And just take a few cool clear deep breaths in And just take a few cool clear deep breaths in And out resident Earth And out.
Focus your mind on your feet.
A simple task.
But when do you actually ever simply check in and say,
How do my feet feel?
If you're like me,
Maybe it's just the first few steps in the morning.
Oh,
I'm a little stiff from sleeping.
And then it's gone and you're off on your day.
But how do you feel now?
Check in with your ankles.
Breathe in a moment of gravity pulling relaxation with your ankles,
Letting them lay to the side and fall to the ground.
Let this feeling move up into your shins and your calf muscles,
Extending up through your Achilles tendon into the areas of your lower leg.
Breathe in and allow this relaxation to move into your knees.
Think deeply and detailed about how your knees look from the inside out.
Use the clarity of your mind's eye to delve deeply.
Allow your kneecaps to relax down towards your feet.
Allow the backs of your knees to soften downward.
Breathe into your knees and out down and out your toes,
Rechecking what has already been relaxed.
Allow this feeling to move up into your upper legs,
To your hamstrings and quadriceps and to the outsides of your legs,
Which we often forget.
Check the areas on the outside of your hips and all of the connections down to the outside of your knees.
Give these areas a moment to relax and feel comfortable.
Now let these areas delve inside into your hips,
Into the inguinal lines that go from the tops of your hips down into the bottom of your pelvis.
As you breathe easily and comfortably,
Let these areas soften and drop and feel more comfortable.
Breathe in cool clear air into your lower abdomen and breathe out as you relax your lower back.
And let's do that again.
Breathe in to your lower abdomen and breathe out as you let your back relax.
Breathe in again to your lower ribs and breathe out as you let your rib cage fall and relax.
Let your breastbone relax and your solar plexus fall and deepen.
Let this relaxation enter your lungs and the breathing that had become more and more relaxed and deepened grow calmer and softer while getting deeper.
Breathe in to your collarbones and exhale down your shoulders through your arms and elbows.
Breathe in again and exhale through your elbows,
Your forearms,
Wrists.
Breathe in again to your shoulders and out through your elbows,
Wrists,
Palms and fingertips.
Breathe in again to your shoulders and out through your fingertips as you allow your arms to fully relax.
Breathe in to the back of your head and breathe out and allow it to let your neck relax as it falls.
Breathe in to your throat and out as you let your neck relax.
Breathe in to the top of your head and relax as you let your scalp release.
Your hair softens.
Breathe in to your forehead and eyebrows and out down your cheeks.
Breathe in to your nose and out through your chin as you allow the entirety of your face to relax.
Breathe in to the top of your head and exhale through your shoulders,
Hands and hips.
Breathe in to your chest and exhale through your hips,
Knees and feet.
Congratulations,
My friends.
You have put yourself physiologically in a state exactly the opposite of stress.
It's in this state that we can begin to build energy and to begin to build a place of safety.
Think of the words peace,
Safety,
Comfort,
And happiness.
Again,
Peace,
Safety,
Comfort,
Happiness.
Think of a place that means as much of these four words as you can.
Peace,
Safety,
Comfort,
Happiness.
The first place that comes to mind,
Let it be that place.
Truly imbibe the visual that comes to mind and prepare to delve deeply into it.
In your mind's eye,
I'd like you to think of as much detail about this place as possible.
In your mind's eye,
Look up and down to the left and right.
Think of what's right in front of you and what's right behind you.
What's far away,
What's close,
What's above and below.
Notice objects and things in your surroundings by looking at things or in things or through things.
Notice colors,
Textures,
Temperatures.
If you are outside,
Feel the wind if there is any.
Touch and feel objects in your surroundings.
Taste anything there is to taste.
Notice the odors and smells.
And notice how you are feeling and behaving in this place.
Breathe in the words peace,
Safety,
Comfort,
Happiness.
Actually feel yourself blend with the vision in your mind's eye and become that person.
When you do this,
You are feeling the scene of peace,
Safety,
Comfort,
And happiness.
Now,
Take your non-dominant hand,
Which is the left hand in most people,
And touch your thumb and any one of your four fingers together in whatever position you choose.
Think deeply about this scene that you have brought to life in your mind's eye.
And as you keep this physical maneuver of your thumb and finger touching,
Your mind will begin to join this scene with this physical maneuver until at any point in the future,
You will be able to call on it like an old friend.
Simply setting your mind into motion to remember clearly in fine detail and in a centered emotional detail this scene.
Just breathe here for a moment with your thumb and finger touching and revisit one more time this excellent and wonderful place,
Your place of peace,
Safety,
Comfort,
And happiness.
Begin to breathe easily.
Appreciate these last few moments in your special place.
Start to remember the clothes that you're wearing,
The environment around you,
How good you feel right now,
Calm,
Centered,
Mindful.
Begin to remember the time and place as you let go of the thumb and finger combination.
Start to remember some of the thoughts you had prior to this meditation.
What's the first great action you can take after we're done?
What's a kind word you can share to someone you love?
What is a way that you can continue in work or play or a relationship that is the most positive step forward?
Bring all of this into your heart.
As you begin to move your fingers and toes,
Your elbows and nose,
Your knees,
And feel the breeze if there is any.
And at your leisure,
Open your eyes.
Welcome to the rest of your day.
Smile and say hello to those that you meet.
Look up when you're walking and put your phone down.
And enjoy the feelings that a thoughtful and calm heart bring forth.
I'm Connor Logan,
Doctor of acupuncture and Chinese medicine,
And I thank you for your time.
Have a wonderful day.
