You are listening to the Motherhood Unstressed Podcast and I'm your host Liz Carlisle.
Thank you so much for tuning in,
For taking the time for yourself to carve out this space just for you.
The hardest part is already done because you're sitting down and you've pressed play.
Standing to this point is what stands in most people's way from a regular meditation practice.
So kudos to you.
Now let's begin.
You can do this meditation lying flat on your back,
On your bed or your yoga mat,
Or seated in a chair with your feet firmly planted on the ground.
You can also cross your legs,
Sit on a cushion,
And have your hands gently resting on your knees either with palms down if you need more grounding or palms up if you need more energy.
So let's take a deep breath in together.
We'll do a series of four breaths.
Deep breath in.
Hold and release.
Deep breath in.
Hold.
Release.
Deep breath in.
Hold.
Release.
Last one.
Deep breath in.
Hold.
Hold.
And release everything.
Keep pushing.
Good.
I return now to a gentle rhythmic breathing pattern.
Become aware of any tightness or tension in your body.
If you're just waking up,
It might be your neck or your shoulders,
Your lower back,
Maybe your hamstrings.
Just tune in now with your mind scanning from the top of your head down like a laser beam all the way down to your toes and then the return path.
Even just giving your body this gentle attention is enough to loosen it,
To release tension,
To bring about a sense of wellness and homeostasis just by getting still and tuning in.
Already,
My shoulders feel more relaxed and you can take it a step further.
But when you breathe in,
Imagine that your breath is going exactly where it needs to go to release that tension further,
To release toxicity further.
Again,
Especially if you just woke up,
Your brain has been detoxing all night long.
It's amazing what it does when you sleep.
So you're still slightly in that process now.
Keep breathing.
Keep noticing.
Now that you've noticed and you've released areas of tightness and tension,
I want you to take your awareness to places where you might not have felt any sensation at all.
When you were doing your scan,
What came up as numb to you or perhaps blank like a black space,
Bring your attention there and focus your heart energy on warming that particular part of your body.
Keep breathing and you should feel a sense of warmth emanating out from your heart space into wider and wider circles,
Expanding out now to the edge of your skin,
Now to about two inches outside of your body,
To a foot,
To a meter,
To the expanse of the room that you're sitting in right now.
Feel how powerful your heart energy really is,
Electromagnetic force in the universe,
The same force that creates worlds is within your very cells and your attention directs the flow of energy.
So if you're looking for more peace and calm,
Directing your attention to your breath,
To your heart energy,
To your intricate place in the complexity of the universe,
It's all there within your breath and you can start to recognize it just a bit when you settle down and get quiet and tune in.
So take the next two minutes to get as quiet as you can and when thoughts arise,
Which of course they will,
Don't attach to them.
Imagine that they're clouds in the sky and you can actually watch them float by.
They have no power over you.
Take your time and enjoy it.
I'll bring you back when it's time.
Take my sh intervention.
You you Come back into your body Feel the sensation of peace calm of inner knowing that you've just stirred Do some gentle neck rolls rotate your wrists one way three times and then the other Highly recommend drinking some water and especially after Such an introspective practice like this Cleanse yourself even further and throughout the day Drink more water than you normally would You'll feel so good when you do Hope you enjoyed this meditation Please if you did connect with me on Instagram at motherhead unstressed Be sure to subscribe and rate this podcast and I will see you next week
