Tag: guided meditations

Expansive Meditations: Choose Your Own Adventure

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This afternoon I was completely lost in my meditation. I awakened to a feeling of lightness, freedom, and expansiveness. I lay down with the impression that I would focus on the concept, “Nothing in Nature Blooms All Year,” or “Blooming where you are planted.” Instead I feel stretched wide open and eager to make plans. I feel as if I have an opportunity to see the wide world and try new things. I am feeling like growth personified. 

We are in the midst of planning several vacations and adventures. We are dreaming of what comes next for us and what we want to do in the future. I feel burst wide open with possibilities. I could hire a yoga instructor and coach to join my girlfriends for a day on our lady-retreat. I could begin making reservations for our family vacation to see a certain mouse. I could hire my friend to take my updated portraits for my professional profile. I am brimming with ideas and when I lay down to be still and absorb I felt as if I had a finite number of items on my list and that I wanted to accomplish. Now, I feel like there is so much inspiration pouring in from every direction. The shift comes from choosing my guided meditation intentionally.

I often get into a comfortable rut, listening to the same meditations day in and day out, hoping that I will maintain the lessons I am attempting to learn by reinforcing and repeating the ideas shared. This can be true, it can be wonderful to listen to the same meditations over time as they are a solid touchpoint that remind me to be still and to savor certain concepts. However, it is just as important to spice things up – to choose the guided meditation intentionally. This process can be as simple as scrolling. 

I like to choose a guided meditation from a collection I know and trust. I like Sarah Raymond’s voice from the Mindful Movement and truly feel comfortable with her as my guide. Therefore, I quickly eliminate the vast majority of guided meditations that are not hers. I also choose my meditations based on the amount of time I have to spend, if I have time for a longer meditation I enjoy it. But if I feel rushed or stressed it distracts from the experience and so I’m sure to choose a meditation that helps me to keep my schedule and absorb what I can in the allotted timeframe. Then I search and scroll based on the parameters I have already chosen – some days it is trust in myself, other days it is inspiration to start something new. There are so many options but I often find exactly the meditation that speaks to me. And when I feel like the meditation I use is directly linked to my frame of mind it feels even more impactful and effective. 

Today I came in small and left big. It is thrilling to feel so large and wide and free. Having the inspiration to meditate is an excellent first step – but enjoying the benefits, living the calm peace and joy that comes of feeling spiritually, emotionally, and mentally aligned is a priceless gift.

How does meditation make you feel? Do you choose the same guided meditations over and over or do you change it up? What guided meditations do you enjoy most? 

Savoring the Good: Five Steps to Staying Present

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Today I want to talk about savoring those moments that are sweetest. Our days and lives are full of beautiful, lush, and lovely moments that we often miss. Our brains are so active and full of energy that they are often rushing to solve a problem rather than enjoy the still and silent moment that is happening right now. We spend so much time looking forward or looking back that we forget to enjoy where we are right now – and now truly is the only time we have. Here are five steps I use to get out of my head and into the present moment – all you need are your five senses and a few minutes. 

Start with a few cleansing breaths – deep ones that fill you up. If you inhale to the count of three and exhale to the count of four that should help. Also, extra points if you exhale a sigh, which vibrates the back of your throat and soothes your limbic system as well.

When you’re ready:

Eyes/ Sight – I look around the space I am in and name five things I see or want to see. I’ll do this exercise as I write so you can follow along and do it yourself with me. I see:

  • blue sky
  • sunlight on the carpet, 
  • trees, 
  • warm yellow walls, and
  • a painting of a tree

Ears/ Sound – List four things you can hear or want to hear.

  • a dog barking
  • an airplane overhead
  • tree leaves rustling, and
  • a bird calling for its mate.

Hands/ Touch – List three things you can feel or want to feel.

  • the gentle keyboard keys under my fingers
  • the slick comfort of my athletic pants, and 
  • soft cushion of the chair I’m sitting on.

Nose/ Smell – List two things you can smell or want to smell.

  • my post-meditation chocolate 
  • a warm fall breeze that smells like change

Mouth/ Taste – List one thing you can taste or want to taste.

  • more chocolate!

And here I am, very much in this room and this time, present and enjoying this moment as it happens. I hope you are too! Feel free to re-arrange the senses and use what works best for you. I hope it helps calm and soothe you. I hope it brings you into the present moment and truly alive in your day.