Latest / STOPTIME: Live in the Moment. / Guided Meditation for Sleep While Traveling

Transcript

Guided Meditation for Sleep While Traveling · STOPTIME: Live in the Moment.

• 0:01
  Lisa Hopkins: Hey there.
• 0:04
  Lisa Hopkins: This is a guided meditation designed for travel, especially long flights or extended journeys, when your body is moving technically, but your system needs permission to rest.
• 0:23
  Lisa Hopkins: This practice is here to help you settle into the in-between, to soften your body, quiet your nervous system, and allow yourself to let go of the mental effort that often accompanies being in motion or traveling.
• 0:51
  Lisa Hopkins: This is a beautiful opportunity to truly let go and trust.
• 0:59
  Lisa Hopkins: There's nothing you have to do.
• 1:01
  Lisa Hopkins: There's nothing you can fix right now.
• 1:04
  Lisa Hopkins: You can listen with your eyes closed or open.
• 1:08
  Lisa Hopkins: And if sleep arrives, you're welcome to let it in.
• 1:14
  Lisa Hopkins: If not, simply resting is enough.
• 1:20
  Lisa Hopkins: Let this be your invitation for a moment where you travel lightly.
• 1:30
  Lisa Hopkins: Feel supported, carried, and at ease.
• 1:40
  Lisa Hopkins: Take a moment to settle into wherever you are right now.
• 1:47
  Lisa Hopkins: Allow your body to be supported by the chair or the seat or the floor beneath your feet.
• 1:58
  Lisa Hopkins: Nothing to do.
• 2:02
  Lisa Hopkins: Nowhere you need to go.
• 2:07
  SPEAKER_00: For this time you're simply in transit.
• 2:15
  SPEAKER_00: Allow your eyes to close if that feels safe and comfortable.
• 2:21
  Lisa Hopkins: Or soften your gaze and allow your attention to turn inward.
• 2:27
  Lisa Hopkins: Sometimes what I like to do is to pull my hoodie up over my over my ears and my eyes.
• 2:35
  Lisa Hopkins: Just get cozy.
• 2:40
  Lisa Hopkins: Take a slow breath in through your nose.
• 2:44
  Lisa Hopkins: And a long, easy breath out through your mouth.
• 2:50
  Lisa Hopkins: Don't worry about anyone hearing you.
• 2:54
  Lisa Hopkins: They're focused on them, not you.
• 2:59
  Lisa Hopkins: Again, inhale gently.
• 3:04
  Lisa Hopkins: And exhale, releasing just a little more weight.
• 3:11
  Lisa Hopkins: Even though you're moving through space and time, your body doesn't need to track the journey.
• 3:23
  Lisa Hopkins: Center yourself on the now and feel the points of contact.
• 3:28
  Lisa Hopkins: Your back against the seat.
• 3:32
  Lisa Hopkins: Your legs supported.
• 3:37
  Lisa Hopkins: Your hands resting wherever they've landed.
• 3:44
  Lisa Hopkins: Invite your shoulders to drop away from your ears.
• 3:51
  SPEAKER_00: Unclench your jaw.
• 3:56
  SPEAKER_00: Soften the tongue from the roof of the mouth.
• 4:04
  Lisa Hopkins: If there's any tension you're holding simply because you've been on alert, you can let that ease now.
• 4:17
  SPEAKER_00: Nothing is required of you.
• 4:21
  SPEAKER_00: You're where you're supposed to be.
• 4:27
  Lisa Hopkins: Begin to notice your breathing as it is.
• 4:33
  Lisa Hopkins: No need to change it or adapt it or accommodate for anybody sitting near you.
• 4:41
  Lisa Hopkins: Just notice it as it is.
• 4:52
  Lisa Hopkins: Imagine that with every exhale your body becomes just a little bit heavier, more settled, more at ease.
• 5:10
  Lisa Hopkins: If it's helpful, picture yourself being gently carried by the air, by the motion, by something larger than you.
• 5:33
  SPEAKER_00: You don't have to manage the moment.
• 5:39
  SPEAKER_00: You don't have to anticipate what comes next.
• 5:46
  SPEAKER_00: This is your permission to rest inside the journey.
• 5:55
  Lisa Hopkins: And now notice if your mind is holding on to anything.
• 6:10
  Lisa Hopkins: Expectations, hopes, to-do lists, destinations.
• 6:19
  Lisa Hopkins: Just notice if your mind is holding on to anything.
• 6:26
  Lisa Hopkins: And without pushing it away, imagine placing each thought into an overhead compartment.
• 6:37
  Lisa Hopkins: Or setting it down beside you for later.
• 6:44
  Lisa Hopkins: You're not getting rid of anything.
• 6:47
  Lisa Hopkins: You're simply choosing not to carry it right now.
• 6:56
  SPEAKER_00: Right now you can travel lightly.
• 7:04
  SPEAKER_00: Bring your attention now to the top of your head and allow the scalp to soften.
• 7:17
  Lisa Hopkins: Let the forehead smooth and that space behind your eyes relax.
• 7:31
  SPEAKER_00: Your cheeks growing heavy.
• 7:38
  SPEAKER_00: Open.
• 7:44
  SPEAKER_00: Feel that softness moving down your neck into the shoulders, down the arms, all the way to the fingertips.
• 8:02
  Lisa Hopkins: Let your chest rise and fall naturally as you breathe.
• 8:08
  Lisa Hopkins: Your breath knows what to do.
• 8:14
  SPEAKER_00: Allow the belly to relax.
• 8:19
  SPEAKER_00: No holding, no effort.
• 8:26
  SPEAKER_00: Feel your hips sink, and your legs grow warm and heavy, and your feet soften completely.
• 9:23
  SPEAKER_00: Spacious grounded safe.
• 9:55
  SPEAKER_00: Each breath carries you deeper into ease.
• 10:16
  SPEAKER_00: No instructions to follow.
• 10:22
  SPEAKER_00: Ah, just rest.
• 10:28
  SPEAKER_00: Simply soften.
• 10:33
  SPEAKER_00: Just allow.
• 10:50
  SPEAKER_00: Supported, carried, and at ease.