Meditation: Inner Voice

October 19, 2020

Information

With Michele Grand, LMT

ID5782

To CiteDCA Citation Guide

00:00Thank you everybody for
00:02joining our guided imagery.
00:03Zan breathwork session today my name
00:05is Michelle Grand and I am a licensed
00:08massage therapist and I work with
00:10the cancer smilow hospital patients.
00:12Today we're going to just take a
00:15few minutes to ground and sort of
00:18get a focal and focus point for
00:20ourselves and then we're going to
00:23lead into a guided meditation on our
00:25inner voice and finding that place.
00:28So as we begin, just bring yourself
00:31into a comfortable position.
00:33Whatever is comfortable for you.
00:36Relax your shoulders.
00:38Just put your spine into an upright.
00:43Position.
00:46If you can put yourself across
00:50from a wall or something that
00:54you can look at and focus on.
00:59Now set your gaze on the wall at a
01:03comfortable height in your line of sight.
01:07Don't look too far up or too
01:11far down the wall.
01:14But just softly focus your gaze on the wall.
01:18And don't try to scare through
01:22it and don't strain your eyes.
01:26But just find a spot on that wall
01:29across from where you're sitting.
01:34And bring your awareness to your
01:37breath following each inhale
01:40and Exhale for a count of five.
01:45Deep breath in. Then Exhale out.
01:52Deep breath in. And Exhale out.
02:00Now with your focus set on the wall,
02:04continue to breathe in it
02:07relaxed natural pattern.
02:10You may find that your eyes want to dart
02:13around or focus intently on one thing.
02:17Our our eyes always seem to want to
02:20interpret the world and pay attention
02:23to what our mind thinks is important.
02:26What our purpose here today is to
02:30maintain a consistent soft focus,
02:33remaining completely aware
02:35of the present moment.
02:38If your eyes move,
02:39bring them back to that focal
02:42point on the wall across from you.
02:46If your mind begins to wander,
02:48asked what am I doing or thinks?
02:51This is boring.
02:52Simply come back to your focal point.
02:59Maintain. An easy relaxed inhale and Exhale.
03:08It may help to say I am
03:11looking over and over.
03:13In my mind, and if distractions
03:15pull away from your focus,
03:17just come back to your breath.
03:22Lumena passive observer
03:24in the present moment.
03:27And just observe the
03:29sensations in your body.
03:31Observe what your eyes want to do.
03:34The interaction between your
03:36minds and breath and the thoughts
03:38that clamor for your attention.
03:44Just continue and easy breath and
03:46just maintain a soft focus on that
03:49spot on the wall across from you.
03:55I just continue to take
04:00deep breaths. In and out.
04:06Now begin to allow
04:10spaciousness in your chest.
04:13By slightly shifting your
04:16shoulders down and back.
04:19And let your arms relax with your
04:23palm's resting easily at your lap.
04:25At this point you can gently close
04:28your eyes if they're open or just
04:32maintain a lowered easy gays.
04:35Breathe in and out through your nose.
04:38I notice your breath.
04:43Just continue to settle in as you feel
04:46the breath moving from your nostrils.
04:50Feel the breath up towards the Crown
04:53of your head and down past your throat
04:56past your chest, down into your belly.
04:59And maintaining easy and relaxed breath.
05:04Now draw an awareness to your throat.
05:10Visualize a warm and glowing red or
05:14blue light at the throat chakra.
05:18The throat Chakra is located behind your
05:22Adams Apple and in front of your spine.
05:27Or wherever you feel a tiny amount
05:30of energy in the throat area.
05:36Picture this light here as alive,
05:40pulsating and vibrating.
05:42A red or Blue Orb of energy,
05:46like a horizontal disc made of light.
05:50And then hold awareness in this area
05:53as you make your way through the
05:58following commitments and contemplations.
06:01Begin by silently saying to yourself.
06:06I commit to always telling the truth.
06:12Contemplate what that means to you.
06:15All the while aware of sensation
06:19in your body an in the throat.
06:24Notice what arises as you
06:28promised to be truthful.
06:31Notice if there's resistance
06:33or tightness in the body.
06:36Is there any closing off?
06:39And notice too,
06:41if there's a feeling of
06:44lightness opening spaciousness.
06:49I commit to always telling the truth.
06:56And now say silently to yourself.
06:59I commit to using my words
07:02to bring people together.
07:04And I will refrain from divisive speech.
07:09Contemplate what that means to you.
07:13What it means to speak in ways
07:16that connect rather than divide?
07:21And notice any sensation
07:23that arises in your body.
07:26Stay free from any stories related
07:30to this commitment and play
07:33from judging yourself or others.
07:37Just notice what happens when you say I
07:40commit to refrain from divisive speech.
07:44I will use words to bring people together.
07:51And say silently to yourself.
07:54I commit to speaking kindly
07:57and gently, never yelling or
08:00using my words to hurt others.
08:05Contemplate what that means to you.
08:13As you deepen awareness of the
08:16letter blue light at your throat will
08:19reflect upon the tone of your voice.
08:23The volume of your voice,
08:25the tempo of your voice,
08:28and notice what arises in your body,
08:31as you say, silently,
08:34I commit to speaking gently.
08:36Never using my words to hurt myself.
08:40Or others.
08:46Say silently to yourself.
08:48I commit to only speaking when necessary,
08:53and I will refrain from idle chatter.
08:57Contemplate what that means to you.
09:02In what ways do you speak unnecessarily?
09:06In what ways do you speak
09:09simply to fill silence to avoid
09:12something or to serve your ego?
09:15Hold awareness of the body as a whole
09:19and especially the throat chakra.
09:22As you contemplate this commitment.
09:25I will speak Meaningfully, Ann.
09:27I will avoid useless speech.
09:34And now feel back into
09:37the area of your throat.
09:39The orb or disc of red or
09:42blue lights feel its warmth.
09:46Its aliveness Its energy.
09:50See the posting pulsing and
09:53vibrating with every cycle of
09:56breath or with every heartbeat.
09:59Feel back into the breath itself.
10:03Feel. Watch notice the breath
10:07as it comes in through the nose.
10:11It moves upwards towards the Crown of
10:13your head and down past your throat,
10:16into your chest and into your belly.
10:22Let the area of your throat
10:26feel spacious unobstructed.
10:29Alive and vibrant.
10:33Notice how smoothly the breath flows.
10:37Up And down past this space.
10:44Just to take a moment and
10:47rest in this spaciousness.
10:49That you have created within yourself.
10:53Remember your commitments
11:05those commitments. Annuar mindfulness
11:11into the West of your day.
11:22And when you're ready,
11:23if your eyes are closed,
11:26open your eyes.
11:27Take a deep breath in.
11:31Extend your arms to
11:32the left and the right.
11:37In hell with arms overhead.
11:42Trying to Exhale. Into prayer pose.
11:50And when you're ready, open your eyes.
11:55Take a grounding breath.
11:59Give yourself a deep thank you. Anna hug.
12:02You took the time today to stop all
12:05that's going on without around you.
12:08Take a moment to give yourself the
12:11time and the grounding that you need
12:14to maintain a sense of Presentness.
12:16And remember who you are and when
12:19we think about our inner voice
12:22and speaking in a mindful way,
12:24it's good to remember.
12:26Sometimes we lose the focus
12:28because we get passionate.
12:30Passionate about what we're saying,
12:32passionate about our relationship with others
12:34passionate about our voices and opinions.
12:36And that's a good thing,
12:38but sometimes we lose a little control
12:40of that inner voice and it takes
12:43over a little bit of our interactions
12:45in relationships with others.
12:47So that's when we come back
12:49to ourselves in that moment.
12:51And we just stop and we just ground and
12:55we just got a place of peace once again.
12:59So as always, I wish you peace, health,
13:02happiness, safety made along time.
13:04Sun shine upon you all.
13:05Love surround you.
13:07The pure light within you guide
13:09your way on guide your way on.
13:12Paint me well and I hope to
13:14see you again soon.
13:15Take care everybody.