Hi,
I'm Helen Pengelly of Heal with Helen and this is just a short guided meditation to ground you in the present moment.
Maybe you've got an important meeting coming up,
An important phone call,
Or just you've got a task that you need to do and you're finding that you're getting caught up in your head,
You're limiting beliefs to take over,
Taking over,
Well this is just a short meditation to bring you back into the present moment before you go ahead and do whatever it is you need to do.
So the first thing you need to do is get the posture correct.
So make sure that you're sitting upright but not too stiffly and that your legs are uncrossed and both your feet are placed firmly on the ground with your thighs parallel to the floor.
Now if you need to go and grab a cushion or something and put it under your feet to lift your knees if you need to make your legs parallel and the same with your hands,
Make sure they're resting gently in your lap and again if you need to put a cushion under your hands so your shoulders aren't being dragged down then do that now and if you want you can also put a cushion just behind your lower back.
Now your spine should be straight but not stiff so you can imagine you've got a string coming out of the top of your head which is just pulling the vertebrae into alignment so you're not slumped but you're not stiff like that either but somewhere in between.
So it's really important to focus on the posture and get that correct because you're going to have a much more effective meditation if you do and you're going to be comfortable and of course if you need to adjust your posture at all during the meditation of course that's fine but try not to fidget and wriggle too much the whole time.
So when you're ready and you're all set up then start by taking a few deep breaths and gently close your eyes.
So take a deep breath in,
Breathing all the way in,
Hold it for a few seconds and breathe out,
Taking another breath in,
Hold it for a few seconds and breathe out.
One more,
Take a breath in,
Hold it for a few seconds and breathe out.
Now just bring awareness to your physical body,
Just notice any areas of tension or discomfort,
Any areas that feel pleasurable or if you feel nothing that's fine too.
Just take a quick inventory,
Scanning through your body and noticing how you feel.
Now if you feel any areas of pain,
Discomfort,
Tension,
Just see if you can just bring awareness to those areas without changing them and just notice what your response is,
If you're feeling upset or angry,
Annoyed,
Just notice what your response is,
If you're feeling upset or angry,
Annoyed,
Just seeing if you can let go of the stories around that and just let it be.
And again if you notice any areas where it's feeling quite pleasurable,
Feeling warm sensations,
Something that feels pleasant,
See if you can just again,
Just notice without trying to hold on to that,
Trying to grasp onto it,
Just let it be there.
Now bring your awareness to your thoughts.
What are you telling yourself right now?
Again just notice,
Just let the thoughts come and go,
Like little white clouds passing across a clear blue sky,
There's no need to get caught up in them.
And any time you find yourself getting caught up in your thoughts,
You can always bring your attention back to your breath.
And then finally,
Just bring your awareness to your emotions,
Your inner weather right,
Like right now,
And again there's no judgment there,
Just observe how it is.
And if you're feeling any strong emotions or any emotions at all,
Can you see or find where they're manifesting themselves within your physical body?
Because every emotion starts out as a sensation in the body,
And then we just add the stories onto it.
Especially if you're feeling something strong,
Like you're feeling upset or angry,
Especially if you're feeling something strong,
Like you're feeling upset or angry,
Or the other extreme,
Happy,
Excited,
Where are you feeling that in the body?
And are you able to just sit with that direct experience of those sensations in your body,
And let go of the stories that you're attaching to them?
Now just have a sense of the three energetic bodies,
The physical,
The mental,
And the emotional,
And the space that your body takes up in the room that you're in.
Just be aware of the space around your body as well,
Expanding that awareness to fill the room,
And then just be aware of the building,
The street outside,
Notice any sounds that you can hear,
Anything you can smell,
See,
Touch,
Taste,
Just gradually expanding that awareness.
Gradually expanding that awareness,
And when you're ready,
Just gently open your eyes.
I invite you now to just take stock of how you're feeling compared to how you were feeling before you did the meditation,
And that's something that you can do anytime that you find that the difficult emotions,
Thoughts,
Feelings are taking over.
Just take a few minutes to check in with yourself,
If you haven't got time to do the whole meditation,
Then just take stock of those three areas that we looked at,
The physical body,
The mental body,
And the emotional body,
Because we have three bodies,
The three energetic bodies,
And of course they all impact on each other.
So when they're all in alignment,
Then you'll be able to go forward,
Do that phone call,
Have that meeting with so much more clarity.
Well,
I hope that helped,
And I'll see you again very soon.
Take care,
Lots of love.
