Latest / We Didn't Plan for This Podcast / 9. In Case of Emergency, Press Play: Overstimulated

Transcript

9. In Case of Emergency, Press Play: Overstimulated · We Didn't Plan for This Podcast

• 0:00
  SPEAKER_00: Welcome back to another episode of In Case of Emergency Press Play.
• 0:04
  SPEAKER_00: This is Adrian.
• 0:06
  SPEAKER_00: Before we get into the meditation today, thank you so much for following us over to our new feed along with We Didn't Plan for This and People Be Peopling.
• 0:15
  SPEAKER_00: And if you just found us here for the first time, welcome.
• 0:18
  SPEAKER_00: We're so glad you're here.
• 0:20
  SPEAKER_00: We'd be thrilled if you'd follow us and share an episode with someone who might need it.
• 0:25
  SPEAKER_00: And if you've had a moment you didn't plan for, send us an email at wdpftpodcast at gmail.com.
• 0:35
  SPEAKER_00: Today's meditation is for those days when you reached a point where you simply cannot take in one more thing.
• 0:43
  SPEAKER_00: One more person asking you a question.
• 0:46
  SPEAKER_00: You can't take in one more notification, make another decision.
• 0:51
  SPEAKER_00: You can't even take in one more sound.
• 0:54
  SPEAKER_00: Maybe you've been working all day, or you've been taking care of everyone else.
• 0:59
  SPEAKER_00: Or maybe you've been scrolling while watching TV, while thinking about tomorrow, while answering a text about something you forgot to do yesterday.
• 1:08
  SPEAKER_00: You're full.
• 1:10
  SPEAKER_00: I feel you.
• 1:11
  SPEAKER_00: So for the next few moments, stop adding things.
• 1:15
  SPEAKER_00: You don't need to solve anything.
• 1:17
  SPEAKER_00: You don't need to figure out why you're getting overwhelmed.
• 1:22
  SPEAKER_00: And you definitely don't need to become really good at meditating.
• 1:26
  SPEAKER_00: So when your patience has left the group chat, press play.
• 1:33
  SPEAKER_00: Welcome to your practice.
• 1:37
  SPEAKER_00: Find a place where you can be still.
• 1:40
  SPEAKER_00: You may sit or lie down.
• 1:43
  SPEAKER_00: Whatever feels like the least amount of work.
• 1:49
  SPEAKER_00: Notice what's underneath of you.
• 1:54
  SPEAKER_00: The floor under your feet, the chair beneath your body, or the bed underneath you.
• 2:07
  SPEAKER_00: Feel the places where your body is making contact with something solid.
• 2:14
  SPEAKER_00: And instead of holding yourself up quite so much, let whatever is underneath you do some of the work.
• 2:26
  SPEAKER_00: Realizing how hard we're gripping is enough to loosen the grip a little.
• 2:34
  SPEAKER_00: Now notice your breath.
• 2:38
  SPEAKER_00: No need to change it.
• 2:41
  SPEAKER_00: Just breathe.
• 2:45
  SPEAKER_00: Notice your inhale.
• 2:49
  SPEAKER_00: Notice your exhale.
• 2:57
  SPEAKER_00: And after a few breaths, see what happens if you give your exhale a little more time.
• 3:06
  SPEAKER_00: Easy breath in slower breath out.
• 3:14
  SPEAKER_00: Again, breathe in.
• 3:18
  SPEAKER_00: Breathe out.
• 3:24
  SPEAKER_00: When you feel overstimulated, everything feels like it deserves your attention at exactly the same time.
• 3:32
  SPEAKER_00: Yet it doesn't.
• 3:36
  SPEAKER_00: Draw your awareness to one sound.
• 3:39
  SPEAKER_00: Just one.
• 3:43
  SPEAKER_00: Maybe it's my voice.
• 3:47
  SPEAKER_00: No need to follow every other sound that shows up.
• 3:54
  SPEAKER_00: Allow them to fade into your background noise.
• 4:02
  SPEAKER_00: Now connect with one physical sensation Your feet against the floor your hands at rest somewhere or the temperature of the air against your skin.
• 4:24
  SPEAKER_00: Choose one.
• 4:27
  SPEAKER_00: Stay there.
• 4:31
  SPEAKER_00: One sound one sensation one breath.
• 4:43
  SPEAKER_00: Nothing else needs to be dealt with in this moment.
• 4:49
  SPEAKER_00: And if your mind reminds you of something you need to do later, that's okay.
• 4:54
  SPEAKER_00: You don't have to follow the thought.
• 4:58
  SPEAKER_00: You can let it pass without turning it into a meeting.
• 5:05
  SPEAKER_00: Come back to one breath, one sound, one sensation.
• 5:15
  SPEAKER_00: Your world does not have to contain everything at once.
• 5:21
  SPEAKER_00: Take another breath in and a long breath out.
• 5:30
  SPEAKER_00: Soften your jaw.
• 5:34
  SPEAKER_00: Release your tongue away from the roof of your mouth.
• 5:41
  SPEAKER_00: Allow your shoulders to melt and soften Uncurl your fingers.
• 5:53
  SPEAKER_00: You have permission to be unavailable for these few moments.
• 5:59
  SPEAKER_00: Just breathe.
• 6:10
  SPEAKER_00: And when you begin to come back, avoid immediately picking up everything.
• 6:18
  SPEAKER_00: Notice the room you're in.
• 6:23
  SPEAKER_00: Feel your body supported beneath you.
• 6:29
  SPEAKER_00: Move your fingers Move your toes.
• 6:36
  SPEAKER_00: Roll your shoulders.
• 6:40
  SPEAKER_00: And before you reach for your phone or move on to whatever comes next, choose one thing.
• 6:49
  SPEAKER_00: Not everything.
• 6:51
  SPEAKER_00: One thing.
• 6:54
  SPEAKER_00: One breath.
• 6:56
  SPEAKER_00: One sound.
• 6:58
  SPEAKER_00: One sensation.
• 7:04
  SPEAKER_00: From my heart to yours.
• 7:06
  SPEAKER_00: Wherever you are right now, take a breath.
• 7:10
  SPEAKER_00: Loosen your grip a little.
• 7:14
  SPEAKER_00: Be bold.
• 7:15
  SPEAKER_00: Listen.
• 7:16
  SPEAKER_00: And be impeccable with your words.
• 7:20
  SPEAKER_00: Do meaningful work.
• 7:22
  SPEAKER_00: And leave things better than you found them.
• 7:26
  SPEAKER_00: We didn't plan for this.
• 7:29
  SPEAKER_00: But we're here.