When it feels like everything is out of your control,
Seek to connect with what you do have control over,
Your breath and your response to your experience.
In times of uncertainty,
Anxiety,
Worry and fear are often heightened.
These strong emotions are a signal,
A reminder for you to deepen your connection with yourself.
You can choose to see these uncertain times as an opportunity to slow down,
Practice inner reflection and look for the positive growth that will come out of the challenges that we are all collectively facing.
While it feels as though we are each going through this in isolation,
You are not alone.
Even this meditation,
Others all over the world are practicing with you and supporting you on your journey as you are doing for them as well.
And I am here to support you.
As I am writing and recording this meditation,
I am thinking of each and every one of you and sending you positive healing energy.
If you are new here,
I'm Sarah Raymond.
And if you are returning,
Welcome back.
Here at the Mindful Movement,
We are an Oasis where you can come to tap into your inner peace,
Positive mindset and the ability for self-healing.
Today,
Let go of fear and worry.
Know that you are safe and you can choose to cultivate more peace and joy.
I invite you to make yourself comfortable.
Close your eyes if you'd like.
Or simply soften your gaze.
Invite your attention to shift away from the sights,
Smells,
And sounds around you.
And begin to bring your focus inward.
While it may feel like you want to escape reality when things get difficult,
Now is your invitation to make a deeper connection with yourself and with the collective energy of the world.
Become aware of where your body makes contact with the surface below you.
Let this connection ground you.
Feel this as support and allow yourself to be fully supported.
You are safe.
You can trust in the universe.
Use this sensation of where you and your support meet to draw your awareness gradually from your outer experience to your inner world.
Notice,
Without judgment,
What your physical sensations are in this moment.
Your body has the amazing ability to cope with challenges and grow stronger from them if you allow and let go of resistance.
It is okay to befriend the fear that shows up for you.
Fear is not the enemy.
It is a helpful and necessary emotion when it is channeled correctly.
Meet whatever you are experiencing with love.
Allow your relaxed awareness now to move to the sensations of your hands.
Notice your hands as they are in this moment.
What sensations are there now?
Do you sense tingling or buzzing?
Are you aware of the temperature of your hands?
Now make tight fists with both hands clenching and gripping tightly.
Take a deep breath in.
Hold it for a moment.
As you exhale,
As slowly as you can,
Release your hands completely,
Letting go,
Letting go,
Letting go.
Do this again.
Make a tight fist with both hands.
Hold it tight.
Take a deep breath in.
Hold for a moment.
And again,
Exhale as slowly as you can and release your hands,
Release the gripping,
Letting go throughout your entire body.
Feel how this relaxation moves throughout your entire body as you let go of the gripping in your hands.
Take a moment to enjoy this ease.
Connect with this relaxed state.
While there are many things in life that you don't have control over,
Your breath is one aspect that you can direct a bit.
To continue relaxing and letting go even deeper,
Invite your exhales to lengthen now.
If it feels right to you,
Start to count the length of your next inhale and encourage your exhale to be twice as long.
Perhaps you begin with a two count inhale and a four count exhale.
And as you continue lengthening each exhale and counting your breath,
You may move to a three and six count.
Follow the lead of your breath,
Breathing in this way for a few more cycles.
Allow your breath to be easy and relaxing.
Continuing to let go of gripping and let go of the need to try too hard.
Consider the times in life when releasing and letting go gives way to growth.
Trees must let go of leaves in the fall to have the opportunity for new growth in the spring.
Waves in the ocean flow into the shore and back out again,
Creating a natural ebb and flow.
Many animals must shed their skin or outer layer in order to grow.
As humans,
We have a period of exhalation to make room for the next inhalation.
There must be an in period as well as an out period.
Receiving and letting go.
Consider the times when resistance creates more difficulty.
For example,
The spinning wheels of a car in mud.
The more you try to get out,
The deeper the wheels dig into the mud.
Take a moment now to scan through your body.
Can you find any areas where you are holding on?
Breathe into those areas and then let go.
Perhaps you may be holding on at the area of your stomach.
Can you let go here?
Can you open the flow of energy within you?
Continue to connect with relaxation as deeply as you can.
Practice surrendering.
Practice letting go.
Open to the healing energy within you.
Continue this on your own for the next few moments in silence.
And I will check back with you soon.
When your mind wanders,
Come back to your body.
Come back to your powerful healing energy.
Are you able to relax even more?
Connect even deeper with yourself.
Listen to your heart.
Surrender to your inner wisdom.
Again,
Become aware of the place where your body meets the support below you.
Sense this connection.
Sense the support.
In times of challenge and uncertainty,
We can support one another.
The benefit of your meditation practice and your connection to your inner wisdom will benefit your loved ones,
Neighbors,
Community,
And the collective energy of the universe.
We are all in this together and will grow stronger from this time as it draws us closer to one another.
Look through the dark night to see the light.
Trust in the universe.
Feel the love surrounding you.
Have faith that this will pass.
Take a deep breath in once more and let it out slowly.
Release peace and healing energy out into the world and know that others are doing the same to support you.
Connect with the knowledge that you have the ability and strength to handle whatever comes your way.
Let's take one more deep breath in together and as you let it go,
Slowly open your eyes.
I am truly grateful and honored to have this opportunity to practice with you.
May you be well,
May you be safe,
And may you live with peace.
