You are listening to the Motherhood Unstressed Podcast and I'm your host Liz Carlyle.
Thank you for joining me for another guided meditation,
For taking the time to tune in to your body,
Your mind,
Your spirit,
And to tune out everything else.
So let's get started.
You can do this meditation lying flat on your back or in a comfortable chair with your feet firmly planted on the ground,
Or you can sit on the ground with your legs crossed,
Your palms gently resting on your knees.
If you feel like you need more energy today,
Have your palms facing the ceiling.
If you feel like you need more grounding,
Flip your palms over and have them resting so the palms are down over your knees.
I always begin my meditations with some gentle breath work.
It helps get you back into your body,
Back into the now,
And out of your busy monkey mind.
So let's take a deep breath in together and I want you to sip in longer than you think you need.
So deep breath in and hold and let it go.
Deep breath in and hold and let it go.
Deep breath in.
Hold and let it all go.
Once more together,
Deep breath in.
One more sip and let it go.
Keep releasing air,
Emptying out your lungs as much as possible,
And then that next breath should feel so good,
So refreshing,
So restoring.
And then I just want you to sink into a gentle rhythm of breath,
Nothing forced,
But every inhalation and every exhalation is more intentional.
You're thinking about how the air feels as it goes in,
The transfer of energy,
And then how it feels when it leaves your body.
Noticing is your only task right now.
Noticing your breath,
Noticing how your body feels.
Ask yourself if you're truly comfortable right now.
Tune in to where your body meets the floor.
Understand where every inch of your body rests.
Visualize it in your mind's eye.
Feel your body relaxing even deeper as you become more aware of its placement in the room.
With every breath,
Sink into your body deeper.
Feel burden and anxiety and stress leave your body.
With every breath,
You're giving yourself a chance to start anew,
To look at things with a new eye,
A more honest understanding,
Free from everything else that's been thrown at you throughout the day or that will be thrown at you throughout the day.
For now,
You're simply breathing,
Connecting to your body and connecting to who you really are without all the other opinions.
Keep breathing intentionally,
Gently,
Lovingly,
And when it's time to bring you back,
I'll let you know.
You can start to wiggle your fingers and toes.
Do some gentle neck rolls and wrist rolls,
Ankle rolls.
You can even do a barrel roll,
Which is when you get in tabletop position and instead of going into cat and cows,
You do circular movements.
It feels so good in your ribs and you literally just go to the left and then up and to the right and down in a full circular motion like a barrel.
And if you do that every morning,
You'll never have any back pain,
Which you'll notice when you wake up and you feel tight.
You'll want to do it.
So do that if you have time.
Grab a glass of water and if you have a few more minutes,
Write down anything that came up for you in the meditation.
When you can finally stop thinking and rushing,
Being busy,
Being bombarded,
What is your truth?
What has been going on that's been trying to come out?
And in these few quiet moments,
You've given it that chance to surface to the top.
Take advantage of these quiet moments,
These moments that you have just created for yourself and jot down anything important that needs to be put onto paper.
Thank you for doing this work.
Thank you for pressing play on this particular podcast,
Meditation.
I'm so grateful for you,
Honestly.
I hope you have a wonderful night or a wonderful day ahead.
Until next week,
Namaste.
