Breathe away Anxiety

April 27, 2021

Information

With Michele Grand LMT

ID6535

To CiteDCA Citation Guide

00:00As we begin, bring yourself
00:02into a comfortable position.
00:04Whatever is comfortable for you,
00:06you could be sitting on a chair.
00:10Feet flat on the ground spiderette.
00:14You could be laying down if you prefer
00:16on a bed or yoga mat or on the floor.
00:20Whatever you find to be most comfortable.
00:25You can choose to close your eyes or
00:27have a soft gaze looking downward.
00:34Take a deep breath in through the nose.
00:40And out through the mouth.
00:46Another deep breath in.
00:51Hand out through the mouth.
00:58The body is always breathing and
01:01the breath is constantly moving.
01:04Your breath is not only
01:06the best place to start.
01:09It's a constant you can return to
01:12anytime you need a little centering.
01:16In today's practice,
01:17you will gently find your breath in the body.
01:21There's nothing to figure out.
01:23There are no problems to solve,
01:25and there's nothing special you need to do.
01:31Constantly returned to your direct
01:34experience of the body, grieving.
01:39Annual train your mind to be with this
01:43one experience without distraction.
01:54The idea is to minimize distractions
01:58in your meditation practice.
02:03Playing now your awareness to the abdomen.
02:08Relax the muscles there.
02:12And see if you can feel the natural
02:16rising and falling of your breath.
02:20Imagine the body is breathing itself.
02:26From the navel around to the obliques
02:30on the sides, notice the movement.
02:33In the abdominal area with each grass.
02:40Take a few deep breaths like this.
02:55Now move your awareness up to the chest.
03:00As you inhale tune into the expansion of
03:04the lungs and the rising of the chest.
03:08And as you exhale, feel the
03:11contraction and the movement.
03:18See if you can follow the
03:20feeling of that breath from the
03:23beginning of your inhalation.
03:25Through the end of the exhalation.
03:34PMV expansion of the lungs
03:36and the rising of the chest.
03:39And feel the contraction and
03:41the movement as you exhale.
03:50Now bring your attention to the nostrils.
03:55The feeling of the breath maybe
03:58a little more subtle here.
04:00But try taking a deep breath
04:03to see what's present for you.
04:08A breath in through the nose.
04:10You may notice a slight tickle at the
04:12tip of the nose as you breathe in.
04:15And you may notice the breakfast
04:17slightly warmer as you exhale
04:19again through the nose.
04:26Continue a few more breaths
04:29in through the nose.
04:31And again out through the nose.
04:48Now, what's your awareness on the body?
04:51In one of those spots, either the
04:55abdomen, the lungs, or the nose?
05:00And just continue the breath with
05:02a focus on one of those areas.
05:10When the mind wanders, just refocus on
05:14the direct experience of the breath.
05:43Now just allow your breath to flow naturally.
05:47However, it wants to right now.
05:56Notice your job if you feel any tension
06:00here, just notice it, but don't
06:02necessarily try to change anything.
06:07Just breathe into the sensations
06:09in your job and as you exhale
06:12just allow it to release a little.
06:19Inhale again and imagine that
06:22you're breathing in new life.
06:26And when you exhale,
06:28let all fear completely fade.
06:35Breathing in new life.
06:37And exhale letting go of all fear.
06:47Next, breathe in an. When you
06:50exhale, let go of any worries.
06:56And inhalation in.
07:00Add a big escalation releasing any worries.
07:09Just notice how you're starting to relax.
07:15Let another breath come in naturally.
07:18Imagining a bright future.
07:20And as you let it go, notice how any
07:25depression or sadness is is an fades.
07:31A breath in mindful of a bright future.
07:36Add an escalation of any anxiety,
07:41sadness or depression.
07:45And feel a gentle wave of relaxation
07:48sleep over you as you breathe in and out.
07:54Allow your breath to flow naturally.
07:57Allow yourself to feel calm
08:01and peaceful. You deserve this
08:04wonderful feeling of serenity.
08:09You are now open to receive new thoughts
08:13and you open up even more with each
08:17breath you take to new and fresh energy.
08:26Notice how any new ideas may begin
08:29to present themselves to you.
08:41Allow yourself to bring up feelings of
08:45abundance as if you have so much that
08:48your Cup pours over for others to enjoy.
08:52The abundance you have created.
09:05Imagine that you are energized and have
09:08a zeal for life. Imagine it vividly.
09:12And with as much detail as you can.
09:22See yourself full of energy and optimism.
09:29And if you like, you can imagine
09:31it as if you're watching a movie
09:33of yourself, if this helps.
09:35But see the colors brightly and
09:38watch yourself full of ambition.
09:41Taking steps towards achievement.
09:51Stay with your breath and allow
09:54your intentions to remain positive.
10:01Even if you don't feel
10:04positive in this moment,
10:07you can imagine what being joyful is like.
10:13So breathe into this joy you're creating.
10:18And notice how you're consciously
10:20shifting any depressed or
10:22anxious thoughts right now into
10:25peaceful feelings instead.
10:27Just by following your breath.
10:34Breathe deeply. And let your
10:38exhalation completely relax you.
10:47Any thoughts that previously may have
10:49held you back become smaller and smaller?
10:55Swatch negative thoughts
10:56diminished little by little.
10:58As if you're riding away in a car,
11:02and these negative thoughts
11:04are sitting along the roadside,
11:06shrinking into the distance
11:08as you ride away with ease.
11:16As you see them go,
11:18you're freed from their grip.
11:21If you have any more negative thoughts rise,
11:24just drop them off on the side
11:27of the road by any creative
11:29means that arises and right away
11:31watching them grow smaller until
11:34they are consumed by the horizon.
11:39Just allow yourself a
11:41moment or two to simply be.
12:05Notice and field changes
12:07from this moment right now,
12:09and the difference between how you
12:11felt before you began this meditation.
12:18Your new thoughts. Find a new
12:21home within your inner being.
12:27We turn your focus now to your breath.
12:36So whenever you're ready,
12:39you may slowly open your eyes.
12:42I commend yourself.
12:44For making these steps towards
12:47a better, more peaceful life.
12:54With a deep breath in.
12:56Will stretch your arms out to both
12:59sides, giving a good stretch.
13:03Circles with your wrists,
13:05both directions stretching your palm's out.
13:12With another breath.
13:14Inhalation arms overhead.
13:19An Excel into propose.
13:24That was beautiful.
13:25Thank you so much for taking the
13:28time for yourself for allowing any
13:31distractions to ease and just to
13:34know that at anytime throughout
13:36your day you can take some time.
13:38Focus on your breath and just allow
13:41those peaceful thoughts to emerge.
13:44Any worries?
13:45Drop him off to the side of the road,
13:48drive away and just watch him
13:52disappear in the distance.
13:54May the long time sunshine upon you
13:56and all love surround you with pure
13:58light within you guide your way on.
14:01Be well and I hope to see
14:03you again next week.
14:04Take care.