Gratitude and Ease

November 24, 2020

Gratitude and Ease

Information

With Michele Grand, LMT

ID5930

To CiteDCA Citation Guide

00:00Hello and welcome.
00:01My name is Michelle grand.
00:03I'm a licensed massage therapist
00:05at Smilow Cancer hospital.
00:06Ann, I'm so pleased that you're joining
00:09today for some guided meditation,
00:11some relaxation and a little
00:13bit of breathwork As we lead
00:16into the Thanksgiving holiday,
00:17it's good just to take the time to step
00:20away from all that you have going on.
00:23Everything that's on your mind and
00:25just come to a place of peace and
00:28ground and the feeling you achieved
00:30through this meditation can help
00:32carry you through some busy times.
00:35To begin, just bring yourself
00:37into a comfortable position.
00:39Whatever is comfortable for you,
00:41either feet flat on the ground,
00:43sitting cross legged,
00:45or even laying down.
00:47We're going to start to notice our breath.
00:53Just feel the breath. Blowing in and out.
01:00Soften your face and jaw to allow the breath
01:04to flow smoothly in. And smoothly out.
01:11Stopping your eyes and relax the shoulders.
01:16Bring your awareness to your feet.
01:20Soft in the bottoms of your feet.
01:22Potatoes. He heals the tops of your
01:26feet and let them be completely relaxed.
01:30Feel that relax feelings spread
01:33to your lower legs, your calves,
01:36your knees and thighs.
01:39Relaxing your legs so they feel heavy,
01:43weighted and secure.
01:47Begin to feel gratitude for your family
01:50and friends for their love and support.
01:53However, it is given.
01:56Feel gratitude for the community
01:59that surrounds and supports you.
02:01Everyone from the grocer.
02:04Tear hair stylist.
02:06Your dentist and doctor.
02:09Your neighbors,
02:11coworkers, teachers.
02:12And the person who serves your
02:16favorite treat.
02:17Let your heart expand
02:20to include your family,
02:22friends and community.
02:26Gently breathe in.
02:28And as you exhale,
02:31allow your hips to soften and relax,
02:34rocking them back and forth.
02:37Side to side to release any tension.
02:40If that feels right today.
02:44Feel gratitude for your
02:47creative mind for your dreams.
02:50Desires in the passions that
02:52inspire you to feel so deeply.
02:56In here in hell, feeling into your belly.
03:01An exhale, letting your belly relax
03:05and soften towards your spine.
03:09Feel gratitude for food that
03:12nourishes you and makes you strong.
03:16Feel gratitude for your sense
03:18of self that defines who you
03:21are and allows you to serve
03:23the world in your special way.
03:26Soften your ribs.
03:28You're back in the area around your heart.
03:34Feel your heart expand as you feel gratitude
03:38for the beauty of nature all around you.
03:43Pretty trees, plants and Flowers.
03:46For the creatures that
03:49share our beautiful world.
03:51Relax your shoulders,
03:53soften your arms from your shoulders
03:57all the way down to your fingertips.
04:00Swallow and relax your jaw, your mouth,
04:05your tongue, and your cheeks.
04:10Feel gratitude for the gift of communication
04:13and all the ways you express yourself
04:16and Share your story with the world.
04:20Soften your eyes and your forehead.
04:24Allow the forehead to be free and clear.
04:28Feel gratitude for your intuition
04:31that little voice inside that
04:33guides you on the right path.
04:36Feel gratitude for all the times
04:38you have listened and tuned
04:41into this wisdom from within.
04:43Staff in the top of your head and sense
04:46the connection around you through
04:49your breath and feel connected.
04:52To all those around you into
04:55something larger than yourself.
04:58Feel gratitude for the
05:00connection that makes you whole.
05:03And complete.
05:06Feel a deep sense of peace and
05:11contentment surrounding you now.
05:16Allow yourself to just be here
05:20and now letting your body just be.
05:24You don't have to do anything
05:26because their bodies naturally
05:28want to be calm and relaxed.
05:30Sometimes thinking too much or being tense
05:34and being anxious doesn't allow us to relax.
05:37So naturally we must let go of
05:40any need to control the present
05:43moment and future outcomes.
05:45We may feel anxious because we tend to over
05:49analyze what we think will happen today,
05:52tomorrow or next week.
05:54We do this out of habit because in
05:57the past situations and outcomes that
06:00didn't happen the way we expected
06:03and we tend to feel that we need
06:06to be in control and be worried.
06:09In order to change this habit,
06:12we must change our self image
06:15and create some new beliefs.
06:23Your mind is becoming common clear.
06:28Inhale deeply now. An when you exhale,
06:33observe how the need to control subsides
06:37as you become extremely relaxed.
06:43Now hear yourself saying. I am strong an.
06:49I persevere through anything.
06:51I know that I am not my anxiety and I
06:56can take things one step at a time.
06:59I live only in this moment.
07:02An I approach this situation
07:05with openness and curiosity.
07:08I'm in charge of my breathing.
07:12An I can slow it down when I need to.
07:15I enjoy my feelings of inner calm.
07:19I'm actively taking steps
07:22to reduce my anxiety.
07:25I'm talented and had many things to offer.
07:30I cultivate patience to overcome anxiety.
07:35I'm courageous and can
07:37make it through everything.
07:40I use my unique strength to
07:43move beyond my anxiety.
07:46I know what I value an I
07:49place my energy there.
07:51Life wants what is best for me.
07:55I am comfortable and connected
07:58with my environment.
08:00I can find pleasure in my life right now.
08:05I will only allow for healthy
08:08decisions in my life now.
08:10I am a strong an independent person.
08:15I am loved. I am unique. I am important.
08:20I matter, therefore I am worthy.
08:23And I can do this.
08:26I love who I am. I am in control.
08:32I control my mind and it does not control me.
08:36I have the power to stop this.
08:39I succeed in what I do. I am relaxed.
08:44I am calm. I am successful.
08:48I am free from my anxiety.
08:52I am in control.
08:54I am above the stress of any kind.
08:59All is well. I am safe.
09:04I am prepared for change.
09:07I am strong.
09:09I acknowledge when it is difficult
09:12and I know I will rise above it.
09:19You take action with a new mindset.
09:25Ready to tackle any challenges
09:28without getting anxious or worried?
09:37And when you're ready, take a deep breath in.
09:43Then slowly exhale through your mouth.
09:50Again, a deep inhale.
09:55And exhale slowly. To your mouth.
10:01Start to feel how your body is laying
10:05or sitting becoming more alert,
10:08more aware of your surroundings.
10:11And when you're ready,
10:13if your eyes are closed,
10:14you can open your eyes.
10:18Can stretch your arms out to both
10:21sides to the left and to the right.
10:25To the left and to the right.
10:28Arms overhead. Inhale.
10:31Anna deep exhalation into prayer pose.
10:38I thank you all so much for taking
10:41the time out of your day to bring
10:44yourself to a place of peace and
10:47groundedness and to remember as the
10:50days and weeks and months go by,
10:52you can always do this on your own.
10:55Take a moment, take some breaths
10:58and just remember that you're
11:00in control of your thoughts.
11:03I wish you a wonderful,
11:05peaceful, healthy,
11:07healthy and happy Thanksgiving.
11:09Health and hapiness always moving
11:11forward and I hope to see you again soon.
11:15Be well.