Hi there,
It's Eva here,
And I'm glad you decided to join me in a moment of great excitement.
I do wish I could hear you,
And that you could tell me all about what you are so excited about.
What do you do when you get excited?
Do you say certain words,
Do you shout,
Sing a song,
Jump up and down or do a dance?
Hey,
How about you do what you do for a minute there.
You move your body,
You let out your noise,
Just let out your bubbly,
Happy energy.
And if you're not sure what to do,
How about you grab a pillow or a stuffy and you have a good old wrestle with it.
If you need a little while longer to do what you are doing,
Maybe just pause this meditation,
Just practice for a moment.
You need to let a little bit of it out,
But don't forget to come back.
I can imagine someone close to you asks you to do this meditation.
Because excitement is a lot of fun,
But I'm sure you have also experienced that sometimes it can become a bit much,
A bit overwhelming.
And for example,
You cannot stop talking or singing out loudly or running around.
And then it makes you forget that you are actually tired,
And it definitely does not help you to sleep,
Does it?
And sometimes the people around you,
They may say they need a break,
In which case you might want to move your activity to another room.
And sometimes you realize that you may need a break too,
And that's what this practice is for.
So I'm going to ask you to lie down for a moment.
On the couch,
On the bed,
The floor.
If you can close your eyes and keep them closed,
That's great,
But this may not feed your mood.
Instead could you then try to look at one point in front of your face.
If you're lying down,
This could be something on the ceiling.
Let's focus on our feet.
Wriggle your toes,
Stretch them,
Curl them up,
And then let them rest.
Shake both your legs,
Move them inwards and outwards,
As fast as you like.
And after three times,
You also let your legs rest.
Release the muscles in your buttocks,
Your body may move up a minute.
And if it's funny,
Have a laugh,
Feel free.
Arch and stretch your back,
And then let your back go.
Let it sink into the floor or the bed.
Lift your shoulders up towards your ears,
And drop them down.
Let the shoulders go.
Move your head from side to side,
A couple of times,
And then slowly let it settle back to the middle.
The movement becoming slower and slower,
Until you settle with your face facing forward.
And squeeze your eyes,
Open them wide,
Squeeze,
Open again.
And one last time,
Squeeze and open,
And close your eyes ever so gently.
Frown your forehead,
Let it go.
Wrinkle your nose,
And release.
Make your mouth small,
Squeezing the lips,
And then open the mouth wide,
And relax.
Now we're going to do three lion breaths.
Let me explain first.
When I tell you,
You're going to squeeze your eyes,
Wrinkle your nose,
Prune your mouth,
And make everything small on an inhale.
And then on the next exhale,
You're going to make everything big.
Open your eyes wide,
Open your mouth,
Even stick out your tongue,
And make the sound of a lion cub,
Like this.
Are you ready?
Breathing in,
Making everything small,
Your eyes,
Your mouth,
Your nose.
Breathing out,
Open your eyes wide,
Open your mouth,
Stick out your tongue,
Roar.
Again breathing in,
Everything small and squeezed,
And out,
Open,
Stretch,
Tongue out,
Roar.
And one last time,
Small and squeezed on the inhale,
And exhale,
Lion breath.
That was amazing.
And now close your eyes,
And be still.
Notice how you feel.
Place both your hands on top of your heart,
One hand on top of the other.
Take a big inhale through your nose,
Exhale through the mouth with a sigh.
Two more times.
Inhale,
And sigh,
Release.
Last one.
Continue breathing normally,
And when you're ready,
Open your eyes.
I thank you for joining me and sharing your excitement with me.
I thank you for being honest about how you feel and what you need in such a moment.
You keep it up,
And join me anytime you feel excited again.
