Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me for this meditation.
Let's get into a comfortable position,
Either sitting or lying down,
And just begin to settle in.
Allowing yourself to have this short moment to let go of your day so far and be present with yourself.
When you are ready,
Close your eyes,
Take a deep breath in through the nose,
Filling your belly,
Holding at the top for a second,
And then exhale through the mouth as if you are blowing out a candle.
Again,
Breathing in through the nose,
Hold at the top,
And then exhale through the mouth,
Allowing yourself to relax even deeper,
Letting your shoulders drop away from your ears,
Releasing your jaw,
Softening your belly,
And allowing your hands to just relax and unclench.
Now shift your awareness to your chest and your gut.
This is your signal center.
Bring attention to the feeling of your body sitting or lying where you are,
And just notice where your body meets the surface beneath you,
And keep allowing yourself to receive this support.
If your mind wanders,
Don't fight it,
Just return to this sensation where your body connects to the surface beneath you.
Quietly say to yourself,
I am here,
I am steady,
And I am supported.
Now,
Imagine a subtle field,
Close to your body,
About an inch or two from your skin.
Not a hard shield,
Not armor,
Think of it as a fine mesh filter.
It allows information in,
But nothing that overwhelms you.
Give it a rule.
A good rule is,
I notice everything,
But I choose what I take in.
Take a deep breath in to solidify this rule,
And then exhale out to seal it into place.
Now I want to bring to mind a situation that normally drains you.
Something stressing,
Something chaotic,
Or maybe even just a crowded space.
I don't want you to avoid it,
I want you to step into it mentally.
Now feel your body staying exactly as it is right now.
Steady,
Grounded,
Unchanged.
Your filter is working.
You can perceive everything around you.
You're in it,
But you're not absorbing it.
If you feel some tension rise,
Slow down your exhale.
Re-center your chest and your gut,
And repeat internally,
That energy is theirs,
This is mine.
Now I want you to let the scenario that we just talked about just fade away.
And return to just your body and your breath.
Feel the boundary still there.
Quiet,
Effortless.
Not something that you strain to maintain,
But something that just operates automatically.
Repeat after me.
I move through the world aware,
Not affected.
Take one last deep breath in through the nose.
And then a long exhale out through the mouth.
And when you're ready,
Open your eyes.
And return to your day knowing that you have your own back.
You can do this every morning or whenever you feel the need to reinstate this filter.
Namaste.
