1 00:00:00,400 --> 00:00:04,040 Welcome to guided meditation with Rachel from Circle of 2 00:00:04,040 --> 00:00:34,640 Light. Just take a breath and know that 3 00:00:34,680 --> 00:00:45,040 any overwhelm or emotion that feels unmanageable is a body 4 00:00:45,040 --> 00:00:51,120 response, an activation in your nervous system. 5 00:00:56,730 --> 00:01:13,180 It's not who you are and it will pass and you can move towards a 6 00:01:13,180 --> 00:01:22,540 sense of feeling safe, using your breath as an anchor, your 7 00:01:22,540 --> 00:01:32,540 movement and by connecting with the space around you as you 8 00:01:32,540 --> 00:01:57,520 walk. So just breathe in and let your 9 00:01:57,520 --> 00:02:13,660 body feel a little heavier just dropping into the ground 10 00:02:13,660 --> 00:02:28,890 with each step, focusing on the sensation of your feet meeting 11 00:02:28,890 --> 00:03:01,920 the ground. Each step connecting, relaxing, 12 00:03:06,120 --> 00:03:20,850 releasing, really feeling the earth beneath 13 00:03:20,850 --> 00:03:36,320 your feet. Breathing out, allowing your 14 00:03:36,320 --> 00:03:41,400 body to relax a little more with each step. 15 00:04:22,760 --> 00:04:28,240 Now take a moment to focus on your breath, 16 00:04:39,930 --> 00:04:45,050 using it to calm your thoughts and quiet your mind. 17 00:04:55,100 --> 00:05:10,760 Breathing in and breathing out, allowing your out breath to be a 18 00:05:10,760 --> 00:05:13,480 little longer than your in breath. 19 00:05:30,050 --> 00:05:44,490 Breathe in and out a little longer, relaxing. 20 00:05:50,970 --> 00:06:25,940 Breathe. Relax and breathe, 21 00:06:39,210 --> 00:06:51,030 lengthening your exhale, focusing on your breath. 22 00:07:44,000 --> 00:07:55,320 And if you feel anxious or uptight, or if the sensations in 23 00:07:55,320 --> 00:08:05,120 your body feel too much, just breathe. 24 00:08:08,840 --> 00:08:25,160 Breathe and let that be OK. And walk and breathe. 25 00:08:33,190 --> 00:09:06,920 Breathe and walk. And know that these feelings in 26 00:09:06,920 --> 00:09:15,240 your body are not you. They will pass. 27 00:09:24,260 --> 00:09:37,070 This is just your body in a stress response, your body in 28 00:09:37,270 --> 00:09:48,080 alarm. Your body asking for support. 29 00:10:33,520 --> 00:11:31,360 As you walk, just breathe. Using your out breath to calm 30 00:11:31,360 --> 00:11:44,170 your body, allowing these feelings and 31 00:11:44,170 --> 00:12:54,910 sensations to ease to release. And allow this moment to be a 32 00:12:54,910 --> 00:13:48,600 little more relaxed than before. And breathe. 33 00:13:59,780 --> 00:14:06,300 Breathe into each moment as you stay with your breath. 34 00:14:29,800 --> 00:14:44,450 Let go, Just let go. Let go. 35 00:14:50,250 --> 00:15:02,760 Feel your shoulders drop. Feel your breath slowing your 36 00:15:02,760 --> 00:16:21,120 whole system down. Even if it feels like these 37 00:16:21,120 --> 00:16:30,200 feelings will last forever, you can allow them to pass through 38 00:16:30,200 --> 00:16:48,100 you using your breath with each step, breathing in and breathing 39 00:16:48,100 --> 00:17:03,440 out. You are safe in this moment. 40 00:17:06,040 --> 00:17:08,960 You don't have to fix anything right now. 41 00:17:14,920 --> 00:17:26,230 Your feelings are not permanent. Just use your breath to release 42 00:17:29,830 --> 00:17:41,120 breathing in and breathing out, allowing your out breath to be a 43 00:17:41,120 --> 00:18:29,720 little longer. Allowing these feelings and 44 00:18:29,720 --> 00:18:43,970 sensations to ease and knowing that your body can let go from 45 00:18:43,970 --> 00:18:52,330 this stress response as you focus on your breath. 46 00:19:33,680 --> 00:19:44,600 Knowing that overwhelm may feel endless at times and as you meet 47 00:19:44,600 --> 00:19:58,800 it with breath and movement, your body responds and you can 48 00:19:58,800 --> 00:21:32,240 return to this anytime. The.