Latest / STOPTIME: Live in the Moment. / Slow It Down & Tap Into Your Source: A Guided Meditation
Transcript
- 0:01Lisa Hopkins: Hey there, this meditation is designed to help you slow down, not by stopping completely, but by aligning yourself with the present moment, to bringing yourself back to your center, so that you can originate all your intentions and all your energy from the source.
- 0:28Lisa Hopkins: You are the source and sometimes we forget how important, how vital it is to connect with ourselves so that we can be who we want to be in the world.
- 0:48Lisa Hopkins: So, when you're ready, find a comfortable position, either seated or with your feet firmly planted on the ground, or, if you're lying down, with your arms resting naturally by your sides, or if you're lying down with your arms resting naturally by your sides and when you're ready, close your eyes or soften your gaze, take a deep breath in through your nose, hold it at the top and then exhale slowly through your mouth.
- 1:35Lisa Hopkins: Allow yourself to fully land in this moment.
- 1:47Lisa Hopkins: We're going to go ahead now and take three deep, intentional breaths, inhaling deeply through your nose, filling your lungs completely.
- 1:58Lisa Hopkins: Hold for a moment at the top of your breath and exhale slowly through your mouth, as if you're sighing out any tension that you might be holding as you keep breathing in this way.
- 2:18Lisa Hopkins: Remember, the tension that you're holding has nothing to do with now.
- 2:26Lisa Hopkins: There is absolutely no good reason to be holding on to this tension.
- 2:33Lisa Hopkins: It does not belong here.
- 2:36Lisa Hopkins: It was not created here and once you ground yourself here and recognize this, you can simply let it go.
- 2:47Lisa Hopkins: It doesn't exist.
- 2:52Lisa Hopkins: This tension is being created by thoughts of the past or worries about the future.
- 2:57Lisa Hopkins: It does not belong here, here.
- 3:03Lisa Hopkins: Take a few more moments with your breath, exhaling any tension that has not been invited, that is not serving you, and with each breath, feel your body softening Easy, connecting to the rhythm of your breath and your heart, opening your mind Easy.
- 3:50Lisa Hopkins: Now let's bring our awareness to our body, beginning at the top of your head.
- 3:57Lisa Hopkins: Notice your forehead.
- 4:00Lisa Hopkins: Is it tense or smooth, or somewhere in between?
- 4:08Lisa Hopkins: Invite it and allow it to soften in your jaw.
- 4:21Lisa Hopkins: Smile if you want to Yawn if you feel like it.
- 4:36Lisa Hopkins: Be in the moment and yourself to give yourself whatever you need.
- 4:43Lisa Hopkins: Feel your shoulders now, invite them to drop down and back and for your arms to grow heavy.
- 5:03Lisa Hopkins: You're supported by the surface where you sit or lie and that is enough.
- 5:13Lisa Hopkins: No need to do anything.
- 5:17Lisa Hopkins: No need to do anything.
- 5:24Lisa Hopkins: Notice your chest and belly and how they rise and fall with each breath.
- 5:30Lisa Hopkins: Play around a little here.
- 5:36Lisa Hopkins: Let your belly soften and expand on your inhale, try breathing only into your chest and then increase the connection between the two.
- 5:58Lisa Hopkins: Take a very deep inhale, an expansive breath that fills your lungs, and on the exhale, feel yourself melting open, warm, relaxed.
- 6:34Lisa Hopkins: Allow your legs to grow heavy and, if you're sitting, allow your feet to be firmly connected to the earth.
- 6:45Lisa Hopkins: Wiggle your toes around, maybe press up against the surface.
- 6:56Lisa Hopkins: If you notice any areas of tension, simply breathe into that space.
- 7:02Lisa Hopkins: It doesn't belong here, allowing it to release.
- 7:07Lisa Hopkins: With your next exhale, place your hands on your thighs and slowly trace small circles with your fingertips, as if drawing spirals on the fabric of your clothing, feeling the texture under your fingertips.
- 7:37Lisa Hopkins: If you're seated, allow your body to sway slightly from side to side, mimicking the rhythm of a gentle breeze.
- 7:59Lisa Hopkins: Take a moment to really listen to your body here.
- 8:04Lisa Hopkins: It may be that you don't want to move, and that's okay.
- 8:10Lisa Hopkins: It may be that you want to continue gently swaying, incorporating a neck roll or a wrist roll, whatever feels right for you in this moment, moving in harmony with your body, listening, breathing, breathing.
- 8:49Lisa Hopkins: And when you're ready, I want you to draw your attention to something that you are grateful for in this moment.
- 8:59Lisa Hopkins: It could be the air you're breathing, the support of the chair beneath you, or simply the fact that you've taken this time for yourself.
- 9:15Lisa Hopkins: Whatever it is, breathe that gratitude in deeply, letting it fill your chest and then exhale it out slowly, imagining it, feeling it radiating out into the world.
- 9:40Lisa Hopkins: Place one hand on your heart and one on your belly, feeling the rise and fall of your breath, the steady rhythm that carries you through even the busiest days, and whisper to yourself I am here.
- 10:11Lisa Hopkins: And whisper to yourself I am here.
- 10:18Lisa Hopkins: This is now, now.
- 10:20Lisa Hopkins: Now is all we have.
- 10:29Lisa Hopkins: I am not afraid to slow down.
- 10:53Lisa Hopkins: I am connected.
- 10:58Lisa Hopkins: I am in my power.
- 11:02Lisa Hopkins: I am the source.
- 11:08Lisa Hopkins: I am the source.
- 11:17Lisa Hopkins: Take one final deep breath, my friends, and hold it for a moment and exhale slowly, slowly, when you feel ready.
- 11:38Lisa Hopkins: Start to move your body again, gently reorienting yourself to your surroundings.
- 11:49Lisa Hopkins: Open your eyes whenever you feel you're ready.
- 11:53Lisa Hopkins: Have a wonderful day of moments, of living in the moment, namaste.