Hey there,
Welcome.
Welcome to Insight Timer.
My name is Dana DeMara and I want to welcome you to a meditation specifically for just bringing yourself back to center.
We wake up in the morning and we already begin to give our energy away the moment we wake up to a thought,
To a scroll,
To someone else.
And we keep doing that all day until the end of the day we feel depleted.
So what I want to do in this meditation is just bring you back to center,
Bring you back to a space where you feel whole and complete,
Focused and aware.
So as always,
Please ready your space,
Find a comfortable seat.
Try not to be disturbed.
Close the eyes and take a few cleansing breaths.
So inhale through the nose and exhale through the mouth,
Just kind of really bringing yourself here and present.
Once you've found that space,
Begin the practice of Ujjayi breath,
Breath that comes in through the nose and out through the nose and sort of feels like a little bit of a snore at the back of the throat.
Notice the shoulders relax.
Any gripping that maybe you're experiencing in your hands or your face or your jaw,
All of that is relaxing one little bit at a time.
And then just for a moment,
Begin to recount with gentle awareness,
The moments in time already where you have given yourself away.
Maybe you got right on your phone this morning and began scrolling.
You woke up right away and started right into work or responding.
Maybe there was a phone conversation or even just a thought,
A worry,
A concern.
And just notice all the times already that you have been outside of your body.
And without recounting or following those thoughts or those moments down a little rabbit hole,
Just notice them as if they were these little like spaces,
Little bubbles outside of you,
You know.
And what you begin to notice is those spaces outside of you that you've given away have left an energy hole or a space within you where maybe now there is a jagged breath or there's a feeling of concern or angstiness or worry.
Maybe there's a feeling of incomplete.
You feel like you miss something.
All these thoughts that build upon that one moment in time where you gave yourself away or you gave your energy away.
Try to be the observer of those moments as opposed to an emotional response.
We all do it.
I want you to focus on the breath and bring it back to those places in the body that maybe feel jagged or angsty or incomplete as if there was like an incomplete thought or something that needs to be resolved or maybe you're feeling upset or,
You know,
Just whatever the feeling in the body is,
Just breathe.
Breathe that ujjayi breath sort of over it as if you were kind of filling up that space with breath.
And notice that those bubbles outside of you don't really go away.
They're still there.
They're not going to go anywhere.
But every time you take a breath in deeply,
You begin to fill up these spaces that were empty that were distracted.
Begin to notice where maybe there's resistance.
But I still have to resolve that one thing,
That sort of thing.
Well,
What about that thought?
And just come back to the breath.
Every breath you take in fills those spaces where you had given yourself away,
Where you had given that sense of peace or wholeness or focus or clarity,
You gave a piece of yourself away and now we are filling that space back up with your breath,
Coming back to a sense of center in your own self.
Notice if there is a stray straggler of a thought and just lasso it back in with your breath and keep this pattern up until the body feels full and light,
Calm and focused.
These little bubbles of thoughts are still there.
They're outside of you and there's almost like a little protective coating of energy around you.
You can pick up those pieces later one by one when you're ready and if you feel they're necessary.
Giving ourselves away too much throughout the day creates reactionary thought patterns.
We begin to react instead of respond and we lose our sense of discernment.
So feel the breath as it fills those spaces of you,
Allowing the body to feel whole and complete.
Keep breathing until you feel this space of this sense of wholeness and know that you can come back to this feeling with one breath,
One conscious breath.
You can take one of these conscious breaths before you make a decision to actually reach out to one of those stray thoughts again before you choose to give your energy away to something that maybe isn't that important in that moment in time.
And if it is,
You'll carry this breath with you as opposed to a reaction,
Reactionary response.
So I want to thank you for being here.
If you'd like to stay here longer,
Please feel free.
Otherwise,
I want to thank you so much for taking a moment of time in your day.
I hope this helped.
I wish you a beautifully blessed day.
Namaste.
