Transcript

Overwhelm tightness in the chest

28 April 2024
Transcript

The following is a guided meditation.

00:00
<Silence>.
00:03
Welcome to this meditation for overwhelm,
00:08
stress, and tightness in the chest.
00:12
Let's begin by finding acomfortable seated position
00:18
with your feet flat on thefloor and your hands gently
00:23
placed in your lap.
00:27
If you're lying down,straighten your spine,
00:32
uncross your feet,
00:35
and lie with your arms besideyou or gently placed on your
00:39
belly.
00:45
Often when we feeloverwhelmed and stressed,
00:49
taking time for ourselves isthe last thing we prioritize.
00:55
Even though we know we need it the most,
01:00
we are quick to come up with excusesand reasons why we don't have
01:05
the time or why we shouldbe doing something else,
01:10
and sometimes we even get socaught up in the stress that
01:15
it feels like we almost don'tknow how or even want to
01:20
escape it.
01:24
I want you to know that ifyou are feeling these things,
01:28
that I too feel thisway. From time to time,
01:34
I have begun to learn thatthis feeling in my chest is a
01:38
message,
01:41
a message from my body kindlypulling me back, inwards,
01:47
kindly reminding me tofocus on what's important,
01:53
kindly reminding me topause, to go slower,
01:59
to be more, and to do less.
02:05
I want you to take amoment to thank yourself,
02:09
to thank yourself for showing uphere, for putting yourself first,
02:15
and putting your health first.
02:22
If you haven't already,
02:25
I want you to close youreyes and let's begin by
02:29
tuning into your breath.
02:34
Often when we are overwhelmedand we feel tight in our chest,
02:40
our breath becomes more shallow.
02:43
We don't fully expand or relax our lungs.
02:50
Start by simply noticing your breath,
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not trying to change it,
02:58
just it here and now.
03:04
Notice where you feel the breath.
03:07
Do you feel it as the airpasses through your nose,
03:12
or is it in the rise of your chestor the falling of your belly?
03:20
Go ahead and take a big, long, slow,
03:24
deep breath into the count of
03:26
4, 2, 3, 4.
03:31
Hold for two, and slowlyexhale to the counter.
03:36
4, 2, 3, 4.
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Every time you breathe in,
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imagine expanding yourlungs and making room for
03:49
all the tension and all thesensations in your chest.
03:55
Then on the exhale, let it all go.
04:00
Let the tension leave yourbody through your breath.
04:07
Again,
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slowly inhale to the counter for expanding
04:12
and making room for the tension,making room for the overwhelm.
04:18
Hold for two and exhalefor a count of four
04:22
releasing and letting it all go.
04:28
Repeat this a few more times on your own.
04:56
If you notice your mind wandering,
04:58
thinking about what you should orcould be doing or what's on your
05:03
to-do list, don't fight it.
05:06
Simply notice it and thenreturn to your breath.
05:11
Counting the inhale andcounting the exhale.
05:27
Now I want you to visualize a boxbeside you or in front of you.
05:33
This box has been especiallydesigned for you in the way that you
05:38
like.
05:40
It's made out of your favoritematerial and it has your name on it.
05:49
You reach over to seewhat's inside the box,
05:54
and as you open it, yourealize the box is empty.
06:00
Aside from a small note,
06:05
you pick up the note and it reads.
06:10
This box is your special magic box.
06:15
It is here to help youoffload all your stress and
06:20
restore your energy.
06:26
You pop the note down andsit down beside the box,
06:33
beginning to think about allthe stresses in your life,
06:40
all the pressures,
06:44
all the expectations,
06:49
all the deadlines,
06:54
and all the to-do lists
06:58
one by one. You pull thesethings out of your body,
07:05
Out of your mind,
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and you place them in your box.
07:17
You know that your box will keep themsafe so that you don't have to carry the
07:22
load bit by bit.
07:26
You continue to place all thethings you've been worried about
07:31
into the box.
07:41
After a while,
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you notice the box beamsa bright yellow light
07:47
that now travels directlyfrom your body into the
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box.
07:56
You notice the box is now pullingall the overwhelm and stress
08:01
from your body like a madness.
08:06
All the a tension in your chest.
08:09
All the tension in your bodyis now being pulled from your
08:13
body without you having to do anything
08:27
lay still and allow the boxto pull out all the stress,
08:32
all the anxiety, and allthe tension from your body.
08:53
Now that the box hasabsorbed all the stress,
08:57
all the overwhelm from your body,
09:00
you notice that there's asetting on the outside of the.
09:03
Box.
09:06
The setting is currentlyset to absorb stress,
09:10
but you notice that you can changethe setting to restore energy.
09:19
You decide to turn the dialtowards, restore energy,
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and you lie back down.
09:31
You soon notice a calming purplelight beaming from the box.
09:37
The calming purple light is leavingthe box and is now surrounding you.
09:51
The light and calming energyis coming directly from the box
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into you.
10:01
You feel the energy filling yourlungs and entering your body.
10:06
With every inhale,
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the calming purple energyexpands down into your abdomen,
10:16
your legs, and all theway down to your toes.
10:27
You notice as this calming purpleenergy moves through your body,
10:32
that it relaxes every muscle. It touches
10:40
that it's restoring every partof your body with a relaxed
10:46
and renewed energy.
10:51
Every inhale,
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the light enters your bodyspreads up through your nose
10:59
into your head,
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and down through yourspine into your lower body.
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As this energy moves through your body,
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you feel your body relax more deeply,
11:23
deeply into the surface of thebed that your body rests on.
11:30
You feel your body growheavier and heavier.
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You notice this calmingpurple energy is now
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fully surrounded by you and inside of you.
11:54
Now that you are fully relaxed andthat you have let go of all of your
11:58
stresses and all of your tensions,
12:02
and filled your body with calming energy,
12:07
you gently close the boxknowing that you can return
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at any time you need to,
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and that the box isalways here just for you
12:20
whenever you need it.
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Now, slowly bring yourself backto the room that you're in.
12:34
Gently wiggle your toes,and when you're ready,
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slowly open your eyes.