Latest / STOPTIME: Live in the Moment. / Lighten Your Load: A Breathwork & Body Scan Meditation
Transcript
- 0:01Lisa Hopkins: find a quiet, comfortable place where you won't be disturbed.
- 0:06Lisa Hopkins: You can sit or lie down, just allowing your body to settle into a natural, relaxed position.
- 0:18Lisa Hopkins: When you're ready, close your eyes or soften your gaze.
- 0:25Lisa Hopkins: Take a deep breath in through your nose and a slow, steady exhale out through your mouth.
- 0:36Lisa Hopkins: Let your breath become a gentle anchor guiding you inward.
- 0:47Lisa Hopkins: With each inhale, invite a sense of presence and with each exhale, simply release anything that feels heavy in this moment.
- 1:06Lisa Hopkins: Bring your attention now to your body.
- 1:17Lisa Hopkins: Notice how it feels, without judgment, just gentle observation.
- 1:29Lisa Hopkins: Notice if there are any places of tension, areas that might feel tight or heavy or even unsettled.
- 1:46Lisa Hopkins: Remember, this is not about forcing anything to change, just noticing.
- 1:57Lisa Hopkins: Now let's go on an exploration of where you might be holding on to any energy or emotions or resistance.
- 2:11Lisa Hopkins: I want you to bring awareness to your forehead.
- 2:17Lisa Hopkins: Is there a furrow between your brows?
- 2:22Lisa Hopkins: If so, soften it and allow space.
- 2:28Lisa Hopkins: Move down to your jaw now.
- 2:36Lisa Hopkins: Is it clenched?
- 2:37Lisa Hopkins: If so, gently part your lips and let it loosen.
- 2:45Lisa Hopkins: Now draw awareness around your shoulders.
- 2:57Lisa Hopkins: Any tension there?
- 3:00Lisa Hopkins: Are they lifted or tight?
- 3:08Lisa Hopkins: With your next exhale, see if you can let them melt away from your ears.
- 3:14Lisa Hopkins: Hmm, there's always an opportunity to relax even more than we thought we could.
- 3:26Lisa Hopkins: Scan your chest now.
- 3:32Lisa Hopkins: Does it feel open?
- 3:36Lisa Hopkins: Or maybe there's some heaviness there?
- 3:41Lisa Hopkins: Imagine breathing spaciousness into your heart.
- 3:48Lisa Hopkins: Feel the expanse.
- 4:11Lisa Hopkins: Let's journey now down to your stomach.
- 4:13Lisa Hopkins: Your stomach is where we often hold emotions.
- 4:15Lisa Hopkins: What do you notice there?
- 4:19Lisa Hopkins: Is there any tightness, any unrest?
- 4:31Lisa Hopkins: Breathe in softness.
- 4:35Lisa Hopkins: You are safe On your exhale.
- 5:15Lisa Hopkins: Feel yourself relaxing even more.
- 5:16Lisa Hopkins: Notice your hands now.
- 5:17Lisa Hopkins: Are they gripping?
- 5:17Lisa Hopkins: Go ahead and make a tight fist.
- 5:18Lisa Hopkins: Hold it on your next breath, as you inhale and as you exhale, allow them to release, to open and invite.
- 5:20Lisa Hopkins: Rest.
- 5:21Lisa Hopkins: Rest your hands gently.
- 5:22Lisa Hopkins: Observe your legs and feet now.
- 5:36Lisa Hopkins: Allow them to be fully supported by the surface beneath you.
- 5:41Lisa Hopkins: There's nothing for you to do except let go.
- 5:51Lisa Hopkins: You are supported.
- 5:54Lisa Hopkins: Wherever you felt tension or resistance, simply acknowledge it.
- 6:08Lisa Hopkins: Breathe into that space, allowing warmth and ease to flow in.
- 6:26Lisa Hopkins: On the next inhale, imagine letting go and as you exhale, like a handful of sand into the wind, simply release any remaining stress, tension or unrest.
- 6:55Lisa Hopkins: Now visualize the feeling of not letting go as something tangible.
- 7:00Lisa Hopkins: Maybe it's a tight knot or a dark cloud or a heavy weight you've been carrying.
- 7:08Lisa Hopkins: No need to judge it, just observe and conjure the feeling of not letting go.
- 7:15Lisa Hopkins: Embody that feeling With each inhale.
- 7:33Lisa Hopkins: Imagine gathering this energy and with each exhale, imagine softening and releasing it.
- 7:40Lisa Hopkins: Feel it dissolving, being carried away by the rhythm of your breath, expansive lightness, and breathe out what no longer serves.
- 8:17Lisa Hopkins: You Feel your body smile as you breathe in peace and exhale out old stories, any tension, any expectations.
- 8:27Lisa Hopkins: With each breath you are letting go.
- 8:32Lisa Hopkins: Take a few breaths in this way.
- 8:42Lisa Hopkins: Take a few breaths in this way, with each breath breathing in peace and exhaling old stories, anything from the past or the future that is creating tension, bring yourself to the now, all expectations blowing away like the sand in the wind.
- 9:25Lisa Hopkins: Now that you've created space, you've also opened up opportunity.
- 9:30Lisa Hopkins: You can invite possibility.
- 9:34Lisa Hopkins: Now that you've created space, what would you like to welcome in A sense of freedom, calm, clarity, lightness, clarity, lightness.
- 10:07Lisa Hopkins: It's yours to create whatever you would like to welcome in.
- 10:10Lisa Hopkins: Visualize that feeling as a soft, golden light.
- 10:17Lisa Hopkins: With every inhale, it expands, filling the spaces once occupied by tension, breathing into the space that you've created, and now, with every exhale, it integrates deeply into your being, synthesizes with your rhythm, becomes a way of being.
- 11:49Lisa Hopkins: Take a moment to set an intention and then, aloud or in your head.
- 11:56Lisa Hopkins: Repeat after me I release what is no longer mine to carry.
- 11:57Lisa Hopkins: I trust in the natural flow of life.
- 11:58Lisa Hopkins: I welcome ease, space and new possibilities.
- 12:15Lisa Hopkins: Take a deep breath in, hold it at the top and then exhale fully, as if sighing out the last remnants of what you no longer want.
- 12:40Lisa Hopkins: When you feel ready, gently wiggle your fingers and toes, bring your awareness back to your body and to the room.
- 12:49Lisa Hopkins: You might feel a beautiful tingle.
- 12:58Lisa Hopkins: You might feel more connected to your life force, energy, more spacious, lighter, softer.
- 13:11Lisa Hopkins: Five, four, three, two, one.
- 13:25Lisa Hopkins: Slowly open your eyes and notice how you feel.
- 13:32Lisa Hopkins: You created this in 13 or less minutes.
- 13:45Lisa Hopkins: You have created space.
- 13:50Lisa Hopkins: You have let go.
- 13:52Lisa Hopkins: You are free.
- 13:55Lisa Hopkins: You are exactly where you're supposed to be.
- 13:59Lisa Hopkins: Remember this feeling and know that you can always come back to this meditation.
- 14:11Lisa Hopkins: Come back to yourself.
- 14:14Lisa Hopkins: Namaste, my friends.