So as you prepare for today's meditation,
First here just take a few moments to find your position.
Find a position where you are tall in the spine,
But also a position into which you feel you can really settle,
You can soften,
You can relax.
Blinking the eyes closed,
If you're ready.
And as you let all the air out of the lungs,
Begin to inhale deeply in through the nose,
And we're going to audibly exhale out the mouth.
Nice deep cleansing breaths,
Continuing to take those,
Inhaling deeply in through the nose and audibly out the mouth.
As you continue,
Feeling the body release and relax.
Inhale in your space,
Exhale out any stress of the day.
And check in with the body here,
Check in that it feels settled and comfortable,
And make any adjustments as you need to.
Check in with the mind,
Knowing that it has permission to solely focus for the next few minutes on just this meditation.
The world can wait.
The world will wait.
And to help our minds stay solely focused on meditation,
We're going to use a mantra today.
So introducing this mantra,
Silently begin to repeat to yourself,
I am focused on the present moment.
And then,
I am present,
Safe,
And in control of my thoughts.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
And repeating both one more time,
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
As you feel fully settled in,
Allow the mind's eye to bring forward a time when you were worried.
As it comes to mind,
Allow yourself to go back to that space and that time.
Remember the day,
The place,
The circumstances.
Visualize as clearly as you can.
Where were you?
What were you doing?
What were you seeing around you?
What were you hearing?
Use all of your senses.
And also let the feelings of worry come back to you.
Visualize this time as clearly as you can,
But feel it as clearly as you can as well.
Feeling that worry again now.
Knowing that this is a safe place to recreate this moment or this day and these feelings.
Let it come back to you fully now.
And with this more objective view,
Identify what it feels like in your body,
In your mind,
When you are worried.
Identify how it physically feels.
Identify how it emotionally feels.
In your mind,
In your breath,
In your person.
And as that movie reel continues to play in your mind's eye,
Remember how things continued to transpire in that place and time.
How long did the worrying last?
And what impact did these feelings have on your day,
Your attitude,
Your behaviors?
And after the fact,
Did the worrying help?
Did the time spent worrying serve you?
So how can we serve ourselves better physically,
Emotionally?
How could we rewrite the story?
Can we take back some power over worrying and reclaim our days?
So rewind the time of worry in your mind's eye again.
Go back to the beginning.
Go back to where the worrying began to grow.
And pause the moment.
Pause that movie reel in your mind.
And tell that you that you see,
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
I am focused on the present moment.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
Allow that memory to play forward a bit.
And as you see yourself or feel yourself begin to worry again,
Pause.
And again tell yourself,
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
And any time that worry begins to take over and take control of our mental steering wheel and directs you towards stress and anxiety of worry,
Worrying that ends up doing nothing to improve a situation or to change an outcome,
Try and pause the mind.
Try to pause the moment.
And repeat calmly and with your breath,
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
And it doesn't mean that bad days won't happen,
That sad things won't occur,
Or bad outcomes won't be the result.
We don't know what each day will hold.
But it's that realization and reminder to ourselves that worrying doesn't change the future.
It only robs us of the present moment.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
Enjoy the fact that this current,
Present moment is positive.
You are caring for yourself.
You are safe.
You are complete.
Inhale in the goodness and appreciation of that.
Inhale in the goodness and appreciation of that.
And exhale out any worry of what will come tomorrow,
Or next week,
Or in the next hour.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
Use this mantra a few more times,
Releasing worry,
Breathing in this power to remind yourself to focus on the present,
Knowing that you can bring this mantra back with you to use anytime that you like.
You can pause,
You can breathe,
And you can remind yourself that I am present.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
And as a way to slowly begin to return to the world,
Deepen that breath,
Draw a nice big inhale in through the nose.
Again,
Audibly let it out the mouth,
Repeating a few more of these cleansing breaths,
Releasing anything else we're ready to let go of.
Returning slowly to the physical body,
Bringing that mantra back with us.
Maybe wiggle some fingers and toes,
Anything to gently return,
Bringing awareness back,
And only as you're ready,
Slowly opening your eyes.
I am focused on the present moment.
I am present,
Safe,
And in control of my thoughts.
Thank you very much for joining me today.
Namaste.
