Welcome to part two of meditation for overthinkers.
Welcome to you beautiful,
Sensitive souls.
One of the reasons that we overthink is because we are scared to move into our body,
Which
holds our pain and the pain of our memories.
We tend to think through things when in fact
it's much faster to integrate by feeling through them.
But when we're so sensitive,
Feeling
can be scary.
This is part two,
Building on part one.
And in this meditation,
We're going
to work with our hands and imbuing a sense of healing and love and compassion into our
hands that we can then spread to the rest of our bodies.
So take a moment to make yourself
comfortable.
The point of these is to help us listen to our bodies increasingly more.
So if you are not comfortable,
The very first thing to do is to find out what would make
you comfortable.
And please do that.
Anytime that your body has a desire that is different
from what my voice is saying,
I want you to put your body first.
So if I'm saying,
Find
a comfortable seat,
Put your feet flat on the ground and sit up straight,
And your body
is saying,
I want to get up and shake,
Get up and shake,
Ignore me,
Pay attention to
your body.
That's the main purpose of these.
In the meantime,
If you want to follow instructions,
And if your body isn't having any particular requests for you,
Then find a comfortable
place to lie down or sit and take a few deep breaths,
Pushing all of your air out on the
exhale so that you can breathe in fully on the inhale.
And just get used to feeling how
your body feels when you breathe.
If you feel safe to close your eyes,
Please do that.
And really feel where does your body expand and deflate as you inhale and exhale.
Remember
that nothing is noise,
Everything is just sound.
You can ignore those sounds for now.
And if you're having thoughts about the tasks you need to do,
Remember that you can do them
in five minutes when you're done giving yourself the gift of tuning in and loving your body.
They will wait for you and you are safe in this moment.
Just deeply breathing,
Relaxing
your shoulders,
Relaxing your pelvic floor,
Relaxing your belly,
Relaxing your jaw.
Now
I want you to bring your attention to your hands.
And in order to do that,
It's going
to help to move your hands around and touch your hands with your hands.
You can touch
your fingers to each other right now,
Or you can even stroke or massage one of your
hands with the other,
Moving back and forth,
Just bringing some awareness and aliveness
and sensation into your hands.
When you breathe in,
Feel free to use that to tense your hands
like you're expanding the energy in them.
And then exhale,
Releasing that energy,
Relaxing
your muscles and just letting go.
Inhale and tense them.
Exhale and release them.
Again,
Inhale,
Clenching,
Tensing or flexing your fingers.
And exhale,
Releasing.
You can wiggle
them around when you're exhaling,
Anything that helps you release and relax.
And you
can use this technique on any part of your body that ever feels tension or pain or even
numbness.
You can breathe into it,
Tensing,
Flexing and enhancing it like you're making
it bigger and then releasing it again and just letting it go.
Inhaling with attention
to your hands and exhaling,
Letting go.
Okay,
I hope that your hands are feeling really
alive right now.
If they're not feeling super alive,
You can keep doing that.
You can hold
them together as though you're praying,
But like clench them tightly and then relax.
You
can stroke gently,
As I said,
Or you can massage.
You can basically just listen to your hands
and see if you can get some real energy going in your hands,
Just moving them,
Touching
them,
Feeling them.
Okay,
Now we're going to imbue our hands with the frequency of love
and compassion.
This work can be challenging.
Often it feels frustrating.
Often we find
old grief or anger that we've been holding on to that hasn't fully moved through our
bodies and integrated into our systems.
So we're going to hold our hands with compassion.
What do your hands remember?
If your hands are remembering difficult moments,
Like holding
the hand of a loved one as they pass away,
Or if they're holding heart exploding moments
like holding your newborn,
Just thank your hands for holding those memories.
Send your
hands love and compassion for everything that they've been through with you and everything
that they have helped you get through every moment they've been with you.
Imagine how
difficult and different life would be without your hands and let that gratitude wash through
your hands and your body as you think about how extraordinary it is to have hands to hold
one another,
To touch our loved ones,
To touch ourselves with love.
Not to mention all the
millions of other things our hands do for us on the daily.
Now place your hands over
your heart.
We're going to breathe into our heart using that same technique.
Breathing
in,
Expanding your heart space so that you can feel it expand with your hands and release,
Letting it relax.
Inhaling,
Expanding your heart space with your hands and breathing
out,
Relaxing again.
We're going to do that three more times.
Breathing in,
Expanding
your heart space into your hands and relaxing again as you breathe out.
Feel free to moan
or sigh as you breathe out,
Helping to bring your belly and your pelvic floor and your
womb space into the mix.
And when we're breathing into our heart space,
That expansion and contraction
can absolutely cause grief or anger to appear.
That is okay.
We are just here as observers,
As compassionate observers.
So find some compassion.
Oh,
I have grief over this.
Okay,
That makes sense.
Or,
Oh,
I'm holding anger over that.
It makes sense that I would be angry about
that.
Just sending validation,
Just sending awareness,
Just sending compassion.
It's
difficult to be a human sometimes.
Life can be so full of pain.
And we really only feel our joy
as much as we feel our pain.
So feeling our bodies is what we're practicing with these sensations
and these meditations.
All right,
One more deep breath into our hearts.
And release.
Okay,
When you're ready,
Bring yourself back to this moment,
This present moment,
The room that you're
in,
The position that you're in,
The body that you're in.
Thank yourself for taking this time
for yourself,
Knowing that your other things can wait,
And that you are doing something so profound
and powerful for yourself in these moments.
In the next session,
We will continue working on
learning how to be fully embodied in a meditative state as women so that we can exist in our bodies,
In our knowing,
In our intuition,
And not always in our heads.
Thank you so much for being here
with me today.
Thank you so much for being here with you today.
Give yourself a squeeze before
you move on with the rest of your day.
And thank yourself for giving yourself this time.
I hope to
see you in the next part.
Goodbye for now.
