Latest / The Inner Beacon Podcast With Marisa / Come Back To You Meditation

Transcript

Come Back To You Meditation · The Inner Beacon Podcast With Marisa

• 0:00
  SPEAKER_01: Welcome to the Inner Beacon.
• 0:02
  SPEAKER_01: I am your host, Louisa.
• 0:04
  SPEAKER_01: I'm a Canadian girl mama of two, business owner, flight attendant, and a certified self-love coach.
• 0:10
  SPEAKER_01: You are in the right place if you're ready to lead your life from within, to reconnect with your intuition, trust yourself deeply, and reclaim your power.
• 0:21
  SPEAKER_01: My goal and intention here is to inspire and empower you.
• 0:25
  SPEAKER_01: And for fun, I might even add some flight attendant content and travel tips.
• 0:30
  SPEAKER_01: And I'm so glad you're here.
• 0:32
  SPEAKER_01: So let's dive into today's episode.
• 0:37
  SPEAKER_01: Okay, so today's episode is going to be a little different.
• 0:40
  SPEAKER_01: There's no big conversation today for yes.
• 0:44
  SPEAKER_01: It's going to be a guided meditation that I created called.
• 0:49
  SPEAKER_01: And I mean this one for the woman who's been running on MD.
• 0:53
  SPEAKER_01: The one who's been so busy taking care of everyone else.
• 1:11
  SPEAKER_01: And sometimes I've needed to take a little breather and just have myself too.
• 1:15
  SPEAKER_01: So I figured I would pose her.
• 1:17
  SPEAKER_01: I would create this.
• 1:24
  SPEAKER_01: There have been seasons in my life where I could tell you exactly what everyone around me needed, and I couldn't tell you what I needed.
• 1:31
  SPEAKER_01: And I had some of those even throughout this summer when we were busy, busy, busy.
• 1:36
  SPEAKER_01: So here's what I've learned.
• 1:38
  SPEAKER_01: You don't need to go searching for yourself because you were never really gone.
• 1:43
  SPEAKER_01: You just need enough quiet to hear yourself again.
• 1:47
  SPEAKER_01: So that's what these 20 minutes or so.
• 1:55
  SPEAKER_01: But before we start, a few things, please don't listen to this while you're driving or doing anything that needs your full attention.
• 2:02
  SPEAKER_01: Find somewhere you can sit or lie down.
• 2:04
  SPEAKER_01: Even if it's the bathroom with the door locked, no judgment ground in there.
• 2:09
  SPEAKER_01: If you have your headphones, grab them, and if you can just get somewhere where you're not distracted and where your mind won't wander, that's completely okay if it does.
• 2:41
  SPEAKER_01: So without further ado, let's get this again.
• 2:47
  SPEAKER_01: Welcome.
• 2:48
  SPEAKER_02: This is going to be a guided meditation to quiet the noise and reconnect with yourself.
• 2:54
  SPEAKER_02: It's called Come Back to You.
• 2:57
  SPEAKER_02: This is your invitation to step away from the noise for just a while.
• 3:02
  SPEAKER_02: The things you need to do, the people who need something from you, the expectations you've been carrying, the questions you've been trying so hard to answer.
• 3:15
  SPEAKER_02: So for the next few minutes, you don't need to figure anything out.
• 3:19
  SPEAKER_02: I want you to find a comfortable place.
• 3:22
  SPEAKER_02: Close your eyes.
• 3:24
  SPEAKER_02: Right now, you don't need to fix anything.
• 3:28
  SPEAKER_02: You don't need to become anything.
• 3:33
  SPEAKER_02: You simply don't need to become anything to be here.
• 3:39
  SPEAKER_02: Just be yourself.
• 3:42
  SPEAKER_02: Find that position that feels comfortable for you.
• 3:45
  SPEAKER_02: You can be sitting or laying down, whatever allows your body to feel supported.
• 3:51
  SPEAKER_02: And when you're ready, making sure your eyes are closed and heavy.
• 3:57
  SPEAKER_02: Take a slow deep breath in your nose and release it out your mouth.
• 4:06
  SPEAKER_02: Placing the tongue to the roof of your mouth.
• 4:10
  SPEAKER_02: Breathe in through your nose again.
• 4:14
  SPEAKER_02: Out through the mouth.
• 4:18
  SPEAKER_02: Again, breathing in, feeling your full chest and belly expand.
• 4:24
  SPEAKER_02: And slowly letting go.
• 4:31
  SPEAKER_02: Allow yourself to arrive here.
• 4:36
  SPEAKER_02: Coming back into your body.
• 4:38
  SPEAKER_02: Now begin bringing your awareness to the top of your head.
• 4:44
  SPEAKER_02: You don't need to change anything, just simply notice.
• 4:50
  SPEAKER_02: And in your mind's eye, imagine a soft, warm energy beginning at the crown of your head and slowly moving downwards.
• 5:03
  SPEAKER_02: Feel the muscles around your forehead soften.
• 5:08
  SPEAKER_02: Let the space between your eyebrows relax.
• 5:13
  SPEAKER_02: Soften your eyes, your cheeks, your mouth, and gently unclench your jaw.
• 5:28
  SPEAKER_02: Relaxing your face.
• 5:34
  SPEAKER_02: Allow that softness to travel down your neck, your shoulders.
• 5:43
  SPEAKER_02: Let your shoulders fall away from your ears.
• 5:49
  SPEAKER_02: Notice if you've been holding anything there.
• 5:54
  SPEAKER_02: You don't have to carry it all right now.
• 5:57
  SPEAKER_02: Release.
• 6:00
  SPEAKER_02: And bring your awareness down through your arms, your elbows, your wrists, telling them to relax all the way to your hands and your fingertips.
• 6:18
  SPEAKER_02: Let them become heavy.
• 6:21
  SPEAKER_02: Relax, feeling fully supported.
• 6:27
  SPEAKER_02: Bring your awareness back to your chest.
• 6:35
  SPEAKER_02: Notice your heart beating.
• 6:37
  SPEAKER_02: Notice your breath moving in and moving out.
• 6:45
  SPEAKER_02: You don't have to change its rhythm.
• 6:48
  SPEAKER_02: Just notice that your body knows what to do.
• 6:53
  SPEAKER_02: Allow your belly to soften.
• 6:59
  SPEAKER_02: Your hips, telling them to relax your thighs, your knees, your calves, your ankles, all the way to your feet and your toes.
• 7:20
  SPEAKER_02: Your whole body supported.
• 7:32
  SPEAKER_02: Nothing you need to accomplish.
• 7:35
  SPEAKER_02: Just you being here with you.
• 7:42
  SPEAKER_02: And now in your mind's eye, imagine yourself somewhere beautiful in nature.
• 7:52
  SPEAKER_02: Don't try hard to create it, just allow whatever comes to come.
• 8:01
  SPEAKER_02: Maybe you're surrounded by tall trees or wild flowers moving gently in the breeze.
• 8:11
  SPEAKER_02: Maybe you can feel warm light, sunlight touching your skin, or hear leaves rustling somewhere nearby.
• 8:23
  SPEAKER_02: Notice what the air feels like.
• 8:27
  SPEAKER_02: Notice the colors around you.
• 8:33
  SPEAKER_02: Notice how peaceful it is here.
• 8:38
  SPEAKER_02: And somewhere ahead of you there is water.
• 8:43
  SPEAKER_02: Maybe it's a quiet lake.
• 8:46
  SPEAKER_02: Maybe it's a stream or a river.
• 8:50
  SPEAKER_02: The ocean.
• 8:52
  SPEAKER_02: Whatever appears is perfect.
• 8:58
  SPEAKER_02: And you begin slowly walking toward it.
• 9:02
  SPEAKER_02: There's no rush.
• 9:05
  SPEAKER_02: Every step you feel yourself moving farther away from the noise and closer to yourself.
• 9:19
  SPEAKER_02: You eventually reach the water.
• 9:23
  SPEAKER_02: Find somewhere comfortable to sit beside it, and simply look out across it.
• 9:31
  SPEAKER_02: Notice the movement, notice the light dancing across its surface.
• 9:42
  SPEAKER_02: Listen to the sound it makes and breathe.
• 9:59
  SPEAKER_02: Thoughts may come, something you need to remember.
• 10:06
  SPEAKER_02: Something that happened earlier, something you're worried about tomorrow, a person, a responsibility, a question, and that's okay.
• 10:16
  SPEAKER_02: You don't need to fight the thought.
• 10:20
  SPEAKER_02: You don't need to judge yourself for having it.
• 10:22
  SPEAKER_02: Just simply notice it.
• 10:25
  SPEAKER_02: And imagine gently placing that thought into the water.
• 10:30
  SPEAKER_02: Watch the water carry it away because you don't need to solve that right now.
• 10:37
  SPEAKER_02: You can come back to it later.
• 10:39
  SPEAKER_02: For now, release it.
• 10:44
  SPEAKER_02: And come back to the sound of my voice.
• 10:48
  SPEAKER_02: If another thought comes, you can do the same.
• 10:52
  SPEAKER_02: Notice it, release it into the water, and come back to my voice again and again, as many times as you need.
• 11:07
  SPEAKER_02: As everything begins to feel a little lighter, quieter, I want you to remember something.
• 11:16
  SPEAKER_02: Beneath everything you do, beneath the roles you carry, beneath the expectations, the responsibilities, the versions of yourself you've had to become, and even beneath who the world has told you that you should be or what you should be, there's still you.
• 11:39
  SPEAKER_02: The truest part of you.
• 11:42
  SPEAKER_02: The part that exists before all the noise.
• 11:46
  SPEAKER_02: She hasn't gone anywhere.
• 11:50
  SPEAKER_02: Maybe you've had moments when you couldn't hear her.
• 11:54
  SPEAKER_02: Maybe you've questioned her.
• 11:56
  SPEAKER_02: Maybe you've learned to listen to everyone else before you listen to yourself.
• 12:02
  SPEAKER_02: But she's still right here.
• 12:06
  SPEAKER_02: You don't need to find yourself.
• 12:11
  SPEAKER_02: You only need enough quiet to hear yourself.
• 12:20
  SPEAKER_02: Bringing your awareness now to the center of your chest.
• 12:27
  SPEAKER_02: Imagine a soft light beginning to glow there.
• 12:34
  SPEAKER_02: Perhaps you see a color.
• 12:38
  SPEAKER_02: Perhaps you simply just feel warmth, and that's okay.
• 12:45
  SPEAKER_02: Whatever comes naturally is enough.
• 12:49
  SPEAKER_02: Recognize that this light isn't something being given to you.
• 12:54
  SPEAKER_02: It was already there.
• 12:57
  SPEAKER_02: It is yours.
• 12:59
  SPEAKER_02: Your knowing, your truth, your inner compass, the quiet part of you that can recognize what feels right, what feels wrong, what feels aligned, and what feels like you.
• 13:24
  SPEAKER_02: Sometimes before your mind can even explain why.
• 13:39
  SPEAKER_02: Ask yourself, what do I need right now?
• 13:55
  SPEAKER_02: Don't search for the answer, don't force it, simply receive.
• 14:06
  SPEAKER_02: Maybe it's a word, an image, a feeling, a memory, a knowing.
• 14:22
  SPEAKER_02: Perhaps there's only silence, and that's okay too.
• 14:26
  SPEAKER_02: There's no wrong way to receive yourself.
• 14:41
  SPEAKER_02: And now, when you're ready, ask yourself one more question.
• 14:47
  SPEAKER_02: What have I already known that I've been afraid to trust?
• 15:06
  SPEAKER_02: Notice what comes without analyzing it, without immediately deciding what you're going to do about it.
• 15:15
  SPEAKER_02: Just listen.
• 15:19
  SPEAKER_02: What have I already known that I've been afraid to trust?
• 15:29
  SPEAKER_02: You don't have to act on anything right now.
• 15:33
  SPEAKER_02: This moment is simply about remembering that your voice is here.
• 15:38
  SPEAKER_02: Your knowing is here.
• 15:41
  SPEAKER_02: You are here.
• 15:48
  SPEAKER_02: If it feels comfortable, I invite you to place your hand over your heart.
• 15:54
  SPEAKER_02: Feel the warmth of your own hand against your body and silently repeat after me.
• 16:03
  SPEAKER_02: I can return to myself.
• 16:13
  SPEAKER_02: I can listen to myself.
• 16:24
  SPEAKER_02: I can trust what I know.
• 16:34
  SPEAKER_02: I am allowed to choose what feels true to me.
• 16:48
  SPEAKER_02: I don't need all the answers today.
• 16:57
  SPEAKER_02: I am learning to hear myself again.
• 17:03
  SPEAKER_02: And finally, everything I'm searching for begins within me.
• 17:23
  SPEAKER_02: Take a moment to look once more at the water in front of you.
• 17:29
  SPEAKER_02: Notice how it continues to move.
• 17:37
  SPEAKER_02: You didn't have to hold on to everything that passed through it.
• 17:43
  SPEAKER_02: And you don't have to hold on to everything, every thought that passes through you either.
• 17:51
  SPEAKER_02: You can notice it, you can release, and you can return to your breath.
• 18:01
  SPEAKER_02: Feeling that glow of energy, that ball surrounding and warming your body.
• 18:11
  SPEAKER_02: Feeling its warmth and love.
• 18:15
  SPEAKER_02: Returning to your breath, to your body, to your inner knowing, to you.
• 18:29
  SPEAKER_02: And slowly begin to bring your awareness back to your physical body.
• 18:35
  SPEAKER_02: Notice the surface beneath you.
• 18:39
  SPEAKER_02: Notice the temperature of the air against your skin.
• 18:45
  SPEAKER_02: Take a slow deep breath in.
• 18:50
  SPEAKER_02: And exhale.
• 18:54
  SPEAKER_02: Begin gently moving your fingers, your toes.
• 18:59
  SPEAKER_02: Maybe roll your shoulders or stretch your body and whatever feels good.
• 19:05
  SPEAKER_02: And before you open your eyes, remember the version of you you came here looking for was never somewhere else.
• 19:16
  SPEAKER_02: She was here all along.
• 19:18
  SPEAKER_02: Sometimes you simply need enough quiet just to hear her.
• 19:25
  SPEAKER_02: And when you're ready, you can gently open your eyes and come back into the room.
• 19:32
  SPEAKER_02: Come back into your day and carry a little bit of this quiet with you.
• 19:46
  SPEAKER_02: Welcome back to you.
• 20:07
  SPEAKER_01: Along with journaling, reflection, and other tools I've created to help you quiet the noise and strengthen the relationship you have with yourself.
• 20:17
  SPEAKER_01: Now, if something came up for you during that meditation, a word, a feeling, an answer to one of those questions, I would gently invite you to write it down before it slips away.
• 20:28
  SPEAKER_01: You don't have to do anything with it yet.
• 20:30
  SPEAKER_01: Just let it be seen.
• 20:32
  SPEAKER_01: And you can come back to this episode anytime that you need it.
• 20:37
  SPEAKER_01: That's what it's here for.
• 20:40
  SPEAKER_01: And if there's anything this episode resonates and you want more like it, or you have any ideas or subjects that you would like to hear me talking about, please feel free to contact me on Instagram at the InnerBegan Podcast.
• 20:56
  SPEAKER_01: So that I can create those conversations for you in inner dialect and we can meet each other here.
• 21:03
  SPEAKER_01: Thank you for spending this time with me here on the Inner Beacon.
• 21:06
  SPEAKER_01: If you're not already following me, you can find me on Instagram at IM Marisa Dalton XO.
• 21:12
  SPEAKER_01: And if this episode resonates, spread the love like you wouldn't tell it by sharing this podcast and tagging me so that I can personally thank you.
• 21:21
  SPEAKER_01: And if you are feeling extra loving, leaving a review helps light up another beautiful soul and supports the growth of this place.
• 21:28
  SPEAKER_01: I am so glad you're here.
• 21:29
  SPEAKER_01: I'll meet you on the next episode.