Welcome,
I'm Elizabeth Cush,
Therapist,
Life coach for women,
And podcast host.
And today the meditation is geared towards highly sensitive people.
And know that whoever you are,
Whether you're highly sensitive or not,
This meditation just gives you an opportunity to check in,
To do a little self reflection,
To,
I don't know,
Help yourself just feel more present in the moment right here with whatever is going on.
So take a moment to just get comfortable,
Especially if you're in a space that feels uncomfortable or doesn't feel appropriate for a meditation,
Maybe you can just pause this and come back to it later.
I will also add this meditation to Insight Timer,
Where you can access it anytime.
So finding a place that feels comfortable,
Settling in,
Whether you're sitting or lying down or on a cushion,
Wherever it is that helps you feel your most at ease,
But alert as well.
And just allowing gravity to hold you,
To help you feel connected to the earth,
To help your body feel connected to the earth,
To help you feel present right here,
Right now in yourself.
And maybe that might mean shifting your position a little or just making small movements to help you feel more settled.
And I invite you to take three slow,
Deep breaths,
Breathing in through your nose and out through your nose.
And when you breathe in again,
Really breathing deeply down into your belly,
Feeling it expand,
Maybe holding for a moment and releasing.
And one last time,
Breathing deeply and exhaling.
And just taking a moment to be here,
Right here,
Right now,
Giving yourself permission to be present,
Taking this moment to pause,
Taking this moment to be here.
And I invite you to just notice,
Check in with your body and notice any sensations or discomfort or feelings that are arising right here.
And it could be some tension in your neck or your chest or discomfort in your belly,
Or you may just be noticing what it feels like to sit quietly.
But whatever you're feeling,
Whatever you're noticing,
Just allow it to be there,
Bringing some spaciousness,
Some openness,
Some curiosity for what it is that's showing up for you right now.
And maybe it's a manager part of you that's pushing you to get on with your day or thinking of your list of to-dos or what's ahead for this day or this week.
And if it is,
Just thanking that part for being so conscientious and mindful of the tasks that are at hand,
And then bringing yourself back to the here and now,
Just asking this part to give you some time to just be here.
Or maybe it's a part that hates being still,
That doesn't like to just be quiet and present.
And if you can,
Just finding appreciation for that part too,
That this is hard.
But again,
Just asking it to give you some space so that maybe you could just be here for a little bit longer.
And if you're noticing tension or uncomfortable sensations in your body,
Maybe you'd like to place your hand on that body part or that area of your body where you're feeling those sensations,
And just notice how it feels when you offer a gentle pressure on your heart or your belly or your neck or your shoulders,
Wherever that tension or stress might be activated.
And can you offer some care and compassion and kindness to the tension or the stress,
Just acknowledging that it's there while also offering it an opportunity to relax or reset or have a little more space right here.
If at any time having your eyes closed and tuning in so deeply,
Connecting with your body doesn't feel good,
That's okay,
That's okay.
Feel free to open your eyes or to hold yourself in a different way.
And now just bringing your awareness and attention to wherever your body is making contact with the surface that it's either sitting or lying on.
If your feet are on the ground,
Noticing your feet on the ground,
Noticing your feet If your feet are on the ground,
Noticing your feet on the ground,
Or your bottom in the chair,
Maybe if you're lying down,
Your back and your legs on a bed or the floor or a cushion,
But just focusing your attention there to the connection,
To the surface where your body is touching and connecting with that surface.
And feeling the weight of gravity holding you down,
Connecting you with the earth.
And if it feels right,
Imagining that your energy is connecting down deeply onto,
Onto,
Into the earth's surface and down,
Down,
Down into the core of the earth through all the layers of sand and rock,
Sediment,
Clay,
Molten magma,
Whatever those layers are going down,
Down,
Deep into the center of the earth,
Imagine your energy can flow down there connecting you with mother earth.
And mother earth is also sending her energy back to you,
Cleansing,
Cleansing,
Holding,
Supporting you here in this moment.
And just notice what it feels like to be held with such gentleness and kindness,
To be held in this energy of mother earth and the divine,
Seeing all of you,
All parts of you with compassion and care and love,
And just allowing that energy to flow through you,
In you,
All over you,
All around you.
And now we will gently,
Gently,
Gently begin to move our body in ways that feel good to you.
Maybe you're going to stretch it or wiggle your fingers or your toes.
Maybe it's just a gentle swaying side to side,
Just coming back into your body,
Into the here and now,
Bringing that energy of the earth's love and kindness and compassion with you.
Maybe taking another slow,
Deep breath in and releasing that,
Slowly opening your eyes and coming back to your space and just offering yourself a little appreciation and love for taking this time for you to connect with you,
To connect with the earth,
To connect with your body in whatever way that felt right to you.
And if it felt too uncomfortable and you came out of that meditation,
Just offering yourself some kindness for doing that for yourself,
For taking care of yourself,
Because that's really important.
Thanks for spending this time with me today in meditation.
I'm Elizabeth Kusch,
Host of the Awaken Your Wise Woman podcast,
Licensed clinical professional counselor,
And life coach for highly sensitive women.
