This is a guided meditation for reducing stress and building resilience.
So starting as always with a gentle breath in and a welcoming in of the self-havening touch.
Face,
Arms and hands in whatever way feels comfortable for you.
Just let's get those delta waves going,
That GABA,
That serotonin.
Let's invite our nervous system to start to be soothed.
Let's welcome in our parasympathetic nervous system that,
Oh calm,
We are okay in this moment to create a space of clarity,
To create a space of choice.
And another gentle breath in,
Counting gently in your mind as you inhale.
Let's inhale to four,
Three,
Two,
One,
Pause and release to six,
Five,
Four,
Three,
Two,
One.
And once again another gentle breath to four,
Three,
Two,
One,
Pause and release to six,
Five,
Four,
Three,
Two,
One.
Beautiful.
And I'd like to invite you to expand your gaze around your environment,
A wide sweeping view from the left,
Left to be over here as we do the video all the way to the right.
Noticing the expansive landscape of the room that you're in,
Inviting your mind to notice in this moment in the here and now there are no tigers laying in wait right here,
Right now.
And let's once again repeat that action left to right.
Taking an expansive gaze and sweeping the environment allows our amygdala to calm down.
We're noticing the peripheral details that are around us in the here and now and encourages her to step out of that very narrow framework of fear.
Beautiful.
And I would like to invite you to find something to the left of you that is square and shape.
Picture frame,
Window,
The doorway,
Computer screen,
Whatever,
Anything that is square and trace the angles of that square with your vision.
Counting as you hit upon each corner,
Connecting with each 90 degree angle.
And then let's repeat that same act,
Same object in the reverse.
Counter clockwise if you went clockwise the first time.
Again,
Visiting each 90 degree angle with intention.
And now find something that's around the center of your focal point that is circular.
And give you a little bit of hint here,
It might actually be the pillows behind me.
You may choose one of those or find something in your own environment.
And again,
Just invite your eyes to trace the full circumference,
The whole circle.
Let's take a gentle breath in once you've done that.
Again,
Count of four,
Three,
Two,
One,
And release six,
Five,
Four,
Three,
Two,
One.
And let's move counterclockwise now around that same circumference of the circle that you identified.
Beautiful.
Our amygdala loves to know that our vision is free and unencumbered to take in details.
We're just inviting in this additional opportunity with neuroplasticity.
And finally now let's shift to the right and see if you can find something that is a rectangle.
And you guessed it,
We're going to repeat the exact same exercise.
Let's trace that rectangle with your visual cues,
Noticing every single right angle.
And once you've done that,
Let's move counterclockwise.
Again,
Moving into relationship with every single right angle.
Beautiful.
And another gentle breath in.
Four,
Three,
Two,
One,
Release six,
Five,
Four,
Three,
Two,
One.
I'd like to invite you now to find an experience in your life where you felt connected to something or someone.
Could be connection to a person or a pet.
I noticed this morning that the orchids on my kitchen island were starting to bloom again and I felt connected to my orchids.
Connection to sunlight,
To the clouds.
Just a moment of connection where you feel that warmth that fills us when we go,
Oh yes,
Hello and greet a lovely sensory experience.
Once you've found your moment of connection,
Move into deeper relationship with it.
Hold it here in front of you as though it's sitting in your hands.
And notice the color and the texture,
The shape that has movement,
The temperature,
Warmth or coolness,
Whatever it is.
Breathe in to that moment of connection,
Inviting in all that energy,
Welcoming that breath to count of four,
Three,
Two,
One and let's release six,
Five,
Four,
Three,
Two,
One.
Very good and again breathing in that color as you count quietly in your own mind's eye and fighting it to expand in your mind and your body.
Noticing the inherent connection we all have to one another.
We're biologically designed for connection.
We love it and as we release that breath,
Just noticing the beauty of breath,
Of oxygen.
And again enhancing that moment of connection that you've identified,
Deepening your breath and your connection to it.
Welcoming in the colors and the energy and noticing if this energy has a message for you.
This moment of connection could talk,
What would it say?
What would it want for you in this moment?
And once you've found that message and if there is no message that's okay,
Just continue to deepen your breath with the color and the experience.
And if there is no message arriving,
Choose your own.
What message do you want for you right now?
Then let's welcome that into that what if,
What if I was connected?
What if I was calm?
Whatever it might be,
Fill in your blank of that what if statement as you continue to gently welcome in that expansive beautiful color of connection.
Beautiful.
You're doing great.
We're hardwired for connection.
Our brain and our body love it.
We're also hardwired to find difficult moments,
To find those tigers in every moment and then to imagine that those tigers are waiting and wait for us.
This exercise has built a new neural freeway to your experience of connection and connection is core and foundational to our foundational experience of humanity.
And so as the rest of this day unfolds,
The days that are awaiting us,
I deeply encourage you to continue to connect back to this neural freeway,
Deepen your relationship with it.
And if you notice moments of anger or frustration,
Of fear or anxiety,
Do that CPR for the amygdala exercise we just practiced and then reconnect to this new neural freeway that connects you to your very beingness.
Revisit this color.
Every time you notice this color moving forward into your days coming up,
Go back to your what if statement and even see if you can move into an I am or a can be,
I deserve to be or I will be.
Really deepen your relationship with this new felt sense that you're cultivating.
The more we build one neural freeway,
The weaker others become.
This is truly the power of self-healing in our hands and as a nation,
As a global humanity,
We all need a lot of self-love right now so that we can then ensure that we have the energy and the power to show up for not just ourselves but those around us.
We're all in this together.
It's an honor being a part of your healing journey and being a part of this moment with you.
Take good care.
We're all in this together and together we are stronger and wiser and I will see you soon.
