Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation.
This meditation is designed for those moments when life feels overwhelmingly busy,
Even if it's wonderful things.
We'll gently slow the frantic energy in your mind and body so you can tune in to the quiet,
Wise voice of your soul.
Let's start by finding a comfortable position,
Either sitting or lying down,
And allow your body to just settle in.
And when you feel ready,
Let your eyes gently close.
We'll begin by calming your nervous system with the breath.
We'll practice a simple pattern where your exhale is twice as long as your inhale.
This signals safety to your body.
Then we will move into a balanced breath to help balance the systems of your body.
Don't force it,
Just let it be slow and gentle.
Breathing in through the nose for 4 and exhaling through the mouth for 8.
Let's begin.
Breathe in 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8.
Breathing in 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8.
Breathe in and out.
Last time,
In and out.
Now we're going to begin the balanced breath.
Breathing in and out for equal counts of 4.
Let's begin.
Breathe in 2,
3,
4 and out 2,
3,
4.
Breathe in 2,
3,
4 and out 2,
3,
4.
Breathing in 2,
3,
4 and out 2,
3,
4.
Breathe in 2,
3,
4 and out 2,
3,
4.
That's good.
Now,
Release the count and let your breath return to its own natural,
Gentle rhythm.
Bringing your awareness down into your body.
We're going to scan your body for any areas that are holding the feeling of busyness,
Anxiety or stress.
I want you to notice your feet,
Your ankles,
Your calves,
Your shins.
Moving up to your knees,
Your thighs,
Your hips.
Bring your awareness to your lower back,
Your abdomen,
Your upper back,
Your chest,
Your neck,
Your forehead,
Your eyes,
Your jaw.
Where do you feel the noise?
Is it a tightness in your shoulders?
A knot in your stomach?
Or is it a buzzing in your head?
Wherever you feel it,
I want you to imagine that sensation has a volume knob.
And in your mind's eye,
I want you to see yourself gently,
Lovingly turning that volume down.
Down from a 7,
To a 5,
To a 3,
To a 1.
Just softening the intensity.
Allow the space around that sensation to become quiet and still.
Take a deep breath in through the nose.
Hold at the top.
And then as you exhale,
Allow yourself to settle into this quiet feeling in your body.
Allow yourself to let go.
Now from this quieter space,
I want you to bring to mind all the wonderful,
Busy things in your life.
The projects,
The people,
The events.
And instead of seeing them as demands,
See them as evidence of a full and vibrant life.
Silently,
In your heart,
Offer thanks.
Thank you for a life so full.
Thank you for the passion,
The connection,
The purpose.
And let gratitude soften the edges of overwhelm.
Now,
From this place of calm and gratitude,
Return to your inner compass,
Your intuition.
Bring to mind one specific activity or commitment that's coming up right now.
And as you think about it,
I want you to completely drop your awareness fully into your body.
Don't think about it.
Feel it.
Does it make you feel expansive?
Lighter?
Excited?
As if there's more space and energy inside of you?
Or does it make you feel heavy,
Contracted,
Dreadful?
As if the energy is draining away?
Your body's feeling is your soul's answer.
There's no right or wrong.
It's just information.
Simply notice the response without any judgment.
I'll give you a moment to feel into it.
Now,
Make a quiet promise to yourself to honor this feeling.
To choose,
Whenever you can,
All the activities and people that feel expansive.
To gently release or modify the ones that feel heavy.
You are the guardian of your own energy.
Let's take one final anchoring breath.
Inhale deeply through your nose.
Feeling that sense of peace.
Hold that breath at the top.
And as you exhale,
Release any remaining tension.
Repeat this affirmation silently to yourself or out loud.
I am calm.
I am clear.
And I choose what honors my peace.
When you're ready,
Gently begin to wiggle your fingers,
Your toes.
Bringing awareness back into your body.
Know that you can return to this practice anytime you feel overwhelmed.
Enjoy the rest of your day.
Namaste.
