Hi there.
Welcome I'm Keith.
We're going to do a nice,
Simple meditation today.
We use the power of our mind to envision.
Best case scenarios,
Things that we want to have happen.
As a way to let go of anxiety.
Allow your eyes to close.
Make sure you're comfortable.
So I'm on my knees.
That might not be the best for everyone.
You can sit cross-legged.
You can sit in a chair.
It does help to have your hips higher than your knees.
Feel free to stack pillows,
Blankets,
Blocks,
Whatever you need,
And then.
.
.
Palms face down.
Feel your tailbone lengthen,
A nice lift in your chest.
Lift in length through the crown of your head and then big breath into the center of your heart through your nose.
Hold at the top for three.
Big sigh out for one open mouth exhale.
Inhale,
Feel the breath go wide in your lungs.
Breathe in,
Hold.
Open mouth exhale,
Let it go.
Last one.
Open mouth exhale.
Relax your shoulders,
Your jaw.
Let's tune into the breath together in and out of the nose.
Breathe in for five.
Four,
Three two,
One.
Out the nose,
Five,
Four,
Three,
Two,
One.
Again,
In,
Five,
Four,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
In 5,
4,
3,
2,
1.
5 4 3 to One,
On your own,
Silent count.
Simply pay attention to your breath.
Three more rounds.
Continue to breathe just like that as I.
.
.
Guide you through our next part of this meditation.
Part of this meditation is to help reduce anxiety.
And it's very often caused by worry or getting caught up on Things not unfolding.
Maybe a worst case scenario.
Putting focus into what we don't want to have happen.
We'll just take a moment just to.
.
.
Allow it in,
Not to be scared of it or to fight it.
What is causing you the most anxiety right now?
Maybe just kind of see this as a ball of energy in front of you.
Notice what it feels like.
It could be a circumstance,
A person.
And just kind of look at it with a friendly gaze,
Kind of examine it.
Why is it making you uneasy?
Can you look at it without it being so scary?
Maybe.
You are looking at a scenario where things don't go in the direction that you want.
Could be a job,
A person,
Circumstances,
Health.
Couple of breaths to just feel it.
Just be open to whatever it's here to teach you.
And really just observe it versus react to it.
And you almost thank it for what it's here to teach you.
It's the opposite to victim mode.
And so whatever this thing is,
The circumstance is causing some angst.
We're going to use the power of our mind to imagine it unfolding in the best case scenario.
So for example,
If you're worried about your performance at work.
Chances are your mind's going through.
Worst case scenarios can you spend the next few minutes imagining things going well.
Better than you could have hoped for.
You happy,
Relaxed,
Confident.
Secure,
Being recognized for your work.
You're worried about your health.
See yourself as healthy,
Maybe getting good news about your health.
Whatever is plaguing you behind you.
If it's a relationship or connection with a person,
Maybe see it going well,
Things resolving.
You get the idea.
So we're gonna.
Use our imagination,
Our mind.
To daydream.
The best case scenario,
The opposite of worrying here.
Take an inhale through the nose.
Exhale out the mouth Don't get caught up on doing this correctly.
Your mind might want to knee-jerk,
Go back into the worry.
Choose not to let it keep coming back just with your imagination to this ideal daydream.
See things going better.
Than you've expected here.
Notice how it feels.
Notice what your energy looks like in these scenarios.
Couple minutes here.
Enjoy this.
Let this feel good.
Focus on the feeling.
Use all your senses just with your imagination.
And the doubts come,
They will.
Choose to look the other way.
Best case scenario,
How does it feel?
Could be hard to find these pathways.
If you've been in the habit of worrying,
But just practice,
Just try.
Couple more.
Minutes here.
Breathe.
Invite your hands to space in front of your heart Take a couple more breaths here.
Conceal this in by silently repeating the mantra to yourself,
I ask,
I expect,
And I give thanks.
Just remember when your mind.
.
.
Goes to worst case scenario.
Consciously choose to envision the opposite.
Takes practice.
It can help.
How things unfold.
The best way possible for you.
Keep using your imagination.
Coming back to your breath.
Much love.
Namaste.
