Latest / Calm By Lane / Anxiety, Stress Relief & Nervous System Regulation | 15-Minute Guided Meditation

Transcript

Anxiety, Stress Relief & Nervous System Regulation | 15-Minute Guided Meditation · Calm By Lane

• 0:00
  Lane Kennedy: Hi, friend.
• 0:01
  Lane Kennedy: Welcome to Called by Lane.
• 0:02
  Lane Kennedy: I'm Lane Kennedy, and I'm really so happy that you're taking the time to be with me, to spend some time with me.
• 0:09
  Lane Kennedy: Thank you.
• 0:10
  Lane Kennedy: And today, ugh, I wanna get into this feeling of being exhausted.
• 0:17
  Lane Kennedy: I am very familiar with this sense of exhaustion, and maybe you are, too.
• 0:26
  Lane Kennedy: You know those moments when the day is finally over?
• 0:30
  Lane Kennedy: And like you're, you're like, "Okay, it's my time.
• 0:33
  Lane Kennedy: It's my time to rest."
• 0:35
  Lane Kennedy: Yet something inside you just keeps going, like there's still this on button where you're still thinking about the things that you didn't do, right?
• 0:46
  Lane Kennedy: I don't know.
• 0:47
  Lane Kennedy: Maybe there's that part of you that is replaying a conversation, or you feel a little restless, or there's this lingering sense that you should be doing something else, that like there's something more to be done even though there's
• 1:03
  Lane Kennedy: nothing left to do in the day.
• 1:06
  Lane Kennedy: Maybe you've already tried to relax.
• 1:09
  Lane Kennedy: I know for me, after dinner I typically, uh, will read, or I will, you know, watch a show, take a few breaths.
• 1:19
  Lane Kennedy: I try to distract myself from my thinking because the thinking is where it becomes overwhelm.
• 1:27
  Lane Kennedy: And somehow, right, this stops working.
• 1:34
  Lane Kennedy: I, I know this experience of being overly exhausted, and what I've learned is that sometimes we need to stop...
• 1:42
  Lane Kennedy: We need to just stop asking the body to become different.
• 1:47
  Lane Kennedy: And before we can do that, we need to be with the body, and that's what today's episode is about.
• 1:54
  Lane Kennedy: It's about exploring this idea of just being with the body because for so long, I was, uh, asking the body to do.
• 2:07
  Lane Kennedy: Like do, do more.
• 2:10
  Lane Kennedy: And I didn't even realize it because I was living in it.
• 2:14
  Lane Kennedy: So before we begin, just hold with me here.
• 2:17
  Lane Kennedy: Calm By Lane is supported by my private ad-free practice library, where you'll find longer meditations, breathwork, somatic practices, and you can work with me one-on-one.
• 2:27
  Lane Kennedy: So if you'd like to practice more deeply, you can find out more at lanekennedy.com/practicewithme.
• 2:35
  Lane Kennedy: I wanna get into this idea around arriving as you are, right?
• 2:42
  Lane Kennedy: Like just being with yourself.
• 2:48
  Lane Kennedy: So we're gonna get into this practice, I want to invite you to be.
• 2:55
  Lane Kennedy: So go ahead and find a comfortable position.
• 2:59
  Lane Kennedy: And you can sit, or you can lie down.
• 3:01
  Lane Kennedy: It's...
• 3:02
  Lane Kennedy: Either way is gonna work.
• 3:05
  Lane Kennedy: And you can allow your eyes to close if that feels right for you, or you can just simply soften your gaze And just begin to notice that you're here And begin to feel your breath And you don't need
• 3:29
  Lane Kennedy: to leave everything behind And perhaps there are unfinished conversations Or there's worry The things that you still are trying to figure out, they can all be in this moment with you right here, right now And I'm curious what
• 3:57
  Lane Kennedy: it would be like to stop asking yourself to feel any differently if you were just here right now for these few moments A lot of times my students become very restless, and if you're restless, that's okay.
• 4:15
  Lane Kennedy: You can be restless And if you're tired, you can be tired And if your mind is busy, there is certainly room for that busyness.
• 4:28
  Lane Kennedy: We're just gonna be here with it And you don't have to become calm to begin You don't have to make anything happen here And perhaps you can simply just notice what it's like to be here Just breathing without
• 4:54
  Lane Kennedy: turning this moment into another task, something to do or something to push away.
• 5:03
  Lane Kennedy: Just be here with me And breathing Feeling supported by the surface in which you've placed yourself And begin to notice the places where your body touches something else Feeling the weight of your hips Or where the back meets
• 5:49
  Lane Kennedy: the surface The weight of your legs And the way your hands are resting.
• 6:01
  Lane Kennedy: Simply noticing how you are being supported here And you might notice the warmth or the pressure, or maybe there's a feeling of heaviness, or perhaps there's very little.
• 6:35
  Lane Kennedy: Perhaps you notice nothing at all, and that's okay too And just begin noticing that you don't have to hold your weight That it's being held, that you are being held And you can bring your attention towards your shoulders
• 7:05
  Lane Kennedy: and just allow them to drop if they haven't already Sensing into your jaw, just releasing any tension and the tiny muscles around your eyes Just allowing the tension to drop And you're breathing here And now just notice your
• 7:47
  Lane Kennedy: breath Notice how you're breathing Notice how the breath is moving through the body And perhaps a small movement of your ribs or your chest or even your abdomen.
• 8:13
  Lane Kennedy: Sensing the movement of the breath in the body Just allowing your body to breathe on its own accord, in its own way And sensing into space around you, around your body And perhaps the space in front of you
• 8:58
  Lane Kennedy: I'm behind you Noticing the space on either side of you The space above your head And perhaps you can even sense the room around you Simply becoming aware of the space that's already here, the spaciousness That your body
• 9:42
  Lane Kennedy: is resting within the space And you can be aware of your body and the space around you at the same time And perhaps your attention becomes a little wider And maybe the sounds come and go, and the thoughts
• 10:13
  Lane Kennedy: begin to drift And there's so much room here for you And there's no need to follow anything.
• 10:33
  Lane Kennedy: Just allowing everything to happen for you Allowing your attention to rest in this wide open space around you Breathing into space Allowing the experience to be here And getting ready to return knowing that the body has changed Sensing
• 11:48
  Lane Kennedy: the surface beneath you And feeling your hands And become aware of the room once again And you don't have to decide whether this meditation worked And perhaps you feel a little different, perhaps you don't.
• 12:19
  Lane Kennedy: There's no particular outcome here.
• 12:21
  Lane Kennedy: We're just practicing because that's what you can do.
• 12:25
  Lane Kennedy: You can practice Practice meeting yourself in a new way with curiosity With a little less effort And a whole lot of room for spaciousness for yourself And you can keep practicing yourself to practice And if your eyes have
• 13:33
  Lane Kennedy: been closed, you can begin to open them whenever you're ready And maybe move your fingers or gently stretch, allowing the shoulders to lift and return And taking a deep breath here, inhaling And exhaling.
• 14:04
  Lane Kennedy: And when you're ready, getting back into your moment and your day Thank you for spending some time with me today, and I hope you'll remember that you don't have to wait Until you're feeling overwhelmed to practice and your
• 14:22
  Lane Kennedy: body doesn't have to settle in order to practice and you don't have to be calm to find calm, right?
• 14:30
  Lane Kennedy: We're just allowing the body to be even if the body's like, "I don't want to."
• 14:39
  Lane Kennedy: Thanks for practicing with me