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Transcript

Finding Inner Calm: Guided Meditation and Self-Acceptance for Peace and Healing · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Hey there, today's meditation will help not only guide you to calm and relieve some anxiety and stress, but you know it will help you also unwind, even if you aren't feeling stressed or pained or frustrated or even overwhelmed.
• 0:25
  Speaker 1: Meditation can offer us an opportunity to really sit into and tap into a place of compassion and curiosity and awareness.
• 0:37
  Speaker 1: You can use this meditation for sleep or to start your day, whatever works for you.
• 0:46
  Speaker 1: So just take a moment to find yourself somewhere comfortable to lie or sit, where you won't be disturbed.
• 0:53
  Speaker 1: Take a few deep breaths just to center yourself where you are yourself.
• 1:15
  Speaker 1: Where you are and, when you're ready, gently allow your eyes to close.
• 1:18
  Speaker 1: Become aware of your breath traveling in and out through your nose or mouth.
• 1:22
  Speaker 1: Just see where you can feel this breath within your body, simply paying attention and noticing where you feel it, maybe in your nostrils or your chest or your stomach or your stomach.
• 1:49
  Speaker 1: Feel that breath entering and leaving the body, maybe.
• 1:56
  Speaker 1: Explore a bit what feels good for you in this moment.
• 1:57
  Speaker 1: Take a few more deep breaths In on four, holding at the top and exhaling.
• 2:15
  Speaker 1: If you want to relieve even more stress, you can take it in even deeper, holding it in at the top and then with an ah or a tsss, let it go as long as you can.
• 2:50
  Speaker 1: I want you to take a moment now to tap in and connect with how you're feeling emotionally.
• 2:58
  Speaker 1: Take a moment to reflect.
• 3:05
  Speaker 1: Whatever you're feeling is absolutely normal for you.
• 3:15
  Speaker 1: Often, when we take this time to notice, we surprise ourselves.
• 3:24
  Speaker 1: Maybe we feel overwhelmed when we didn't know it.
• 3:27
  Speaker 1: We're tearful or angry or frustrated.
• 3:32
  Speaker 1: However you're feeling, just take notice and honor that feeling, breathe into it, ah and exhale.
• 3:47
  Speaker 1: It's important for us to bring awareness to these emotions because it's with awareness that we can begin to allow ourselves to explore and heal and accept, taking some valuable inventory Time to stop and check in with ourselves.
• 4:17
  Speaker 1: So, once more, a nice deep breath in Two, three, four and exhaling Nice.
• 4:37
  Speaker 1: So I want you to bring awareness now to your body and how you're feeling physically.
• 4:44
  Speaker 1: So I want you to bring awareness now to your body and how you're feeling physically.
• 4:51
  Speaker 1: Draw your awareness around any feelings of pain or stress or anxiety and where they sit in your body.
• 4:59
  Speaker 1: It may be that you're feeling excitement which holds a lot of energy.
• 5:05
  Speaker 1: Whatever it is that you're feeling, excitement which holds a lot of energy.
• 5:09
  Speaker 1: Whatever it is that you're feeling emotionally.
• 5:11
  Speaker 1: I want you to connect with where it is manifesting in your body and if you're suffering from any physical pain, which part of your body do you feel that the strongest?
• 5:27
  Speaker 1: I want you to connect with these strong feelings and, in your mind, begin to describe it.
• 5:39
  Speaker 1: If it's pain, does it feel warm or cold, or hard or soft?
• 5:50
  Speaker 1: How would you describe it in your mind?
• 5:55
  Speaker 1: Maybe even giving a color or texture to an emotion or a physical sensation, maybe even a smell, just really integrating all your senses and bringing awareness and exploring with curiosity.
• 6:17
  Speaker 1: I want you now to tap into where you feel any stress or resistance in your body and I want you to draw your breath into these parts that are either tense or tight or where stress is stored, or where you feel any pain, or where stress is stored or where you feel any pain, and as you breathe in, draw the beautiful revitalizing breath to that area and, as you exhale, see some of the stress, anxiety or pain leaving on the breath.
• 7:07
  Speaker 1: You can visualize this as colors or just with the intention that you're breathing in beautiful healing energy and you're exhaling and releasing and relieving.
• 7:18
  Speaker 1: Accepting where we experience pain or stress or anxiety helps us lessen the tension that we store within that area.
• 7:35
  Speaker 1: When we fight against something, we create resistance, and resistance takes energy and leads to tension and stress.
• 7:48
  Speaker 1: When we notice and accept these areas, we can begin to recognize what we can change and let go of, where we can shift.
• 8:03
  Speaker 1: Acceptance allows us to release the fight and when we release the fight, it allows us to move into our space of healing, a space where relaxation can begin to grow.
• 8:33
  Speaker 1: I want you now to begin to bring awareness back to your breath, breathing deeply and fully and exhaling fully, bringing awareness back to your body as a whole, breathing in calm, releasing the pain.
• 9:00
  Speaker 1: Stay here for a few breaths, breathing in calm, releasing any pain, breathing in stillness and releasing anxiety.
• 9:34
  Speaker 1: Breathing in stillness, releasing anxiety, breathing in peace and releasing stress.
• 10:26
  Speaker 1: I'd like you to repeat after me I may feel anger, but I know I have love in my heart, although I might be stressed.
• 10:58
  Speaker 1: Although I might be stressed, I know I can take loving actions to support myself.
• 11:15
  Speaker 1: Know that this is true With every breath you take, you can find and create peace and calm, and that within your heart there is a space of pure love and compassion.
• 11:43
  Speaker 1: And although you sometimes feel stressed or overwhelmed, just know, just know.
• 12:04
  Speaker 1: Know that you can use these tools, that you can tap into your knowing and your loving and that you can support yourself Repeating after me I love my body, mind and soul.
• 12:38
  Speaker 1: Mind and soul, I am calm, I am peace.
• 13:00
  Speaker 1: My life is beautiful.
• 13:10
  Speaker 1: There is good to be found in every day.
• 13:13
  Speaker 1: When I take care of myself, I am healthy and vibrant.
• 13:41
  Speaker 1: I see beauty around me every day.
• 13:58
  Speaker 1: Each day is an opportunity for miracles.
• 14:21
  Speaker 1: My mind is clear, my heart is full, I feel free, peaceful and still.
• 14:47
  Speaker 1: Savor the moments, feel yourself supported, grounded and light Connecting.
• 15:19
  Speaker 1: Now back into that quiet space of breathing, of breathing.
• 15:41
  Speaker 1: I want you to draw your awareness to your beautiful rhythm, which is uniquely your own, like the lapping of waves, breathing in and out, breathing in and out.
• 16:24
  Speaker 1: With each breath, you feel release of any thoughts and a feeling of allowance, allowing yourself to accept yourself as you are.
• 16:49
  Speaker 1: Allowing yourself to accept yourself as you are, not how you once were or how you think you're supposed to be, but accepting and knowing yourself as perfect as you are, right here, right now.
• 17:11
  Speaker 1: Embodying the calm, breathing it in, releasing any worry.
• 17:23
  Speaker 1: Releasing any worry.
• 17:31
  Speaker 1: Breathing in peace and releasing stress.
• 17:41
  Speaker 1: Breathing in joy and releasing anxiety, taking a moment just to be, if you're heading on to sleep sleep well, my friend.
• 18:30
  Speaker 1: Otherwise, I'm going to slowly begin to guide you back into this present place and time, becoming aware of the sounds around you and the weight of your body on the seat or your bed or your mat, wherever you may be, start to notice the sensations in the integration of this calm, peaceful feeling into your present day.
• 19:20
  Speaker 1: We're going to bring them back with us, beginning to wriggle your fingers and your toes, maybe stretching or yawning, making any adjustments that feel good for you, and when you feel ready, you can gently blink your eyes, open and take a big, beautiful inhale.
• 20:08
  Speaker 1: I know that everything is exactly as it's supposed to be.
• 20:20
  Speaker 1: No worries, my friend Namaste.