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Hello and welcome to the 
nourishing Amy podcast where you

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can learn tips habits and 
mindset, changes to find out who

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you are to love who you are and 
to live your best life. 

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Every week, we will look at ways
to overcome things, like stress,

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anxiety, and feeling 
overwhelmed, so that you can 

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find your sparkle again. 
This is a meditation podcast and

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a visualization podcast and even
just saying that sounds so 

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crazy. 
This is something I never 

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thought that I would do, but I 
have had so much positive 

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feedback from the last episode. 
And also when I was doing my NLP

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practitioner qualification, we 
did a section On trance and 

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hypnosis and meditative States. 
And I got so much great feedback

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from the group that I was 
working with that. 

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Yeah, I think I just took it for
granted that this is something 

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that I am good at even saying 
that I'm good at something. 

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Sounds so weird to me. 
So I'm definitely going to be 

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doing a podcast episode with you
guys about confidence and 

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identity and believing in 
yourself. 

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Later on. 
But yeah, this is something that

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is so crazy to me and something 
that I think I have just taken 

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for granted that I've been doing
meditation myself personally for

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quite a while. 
And I didn't realize that people

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like this stuff and they want 
more of this stuff in their 

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life. 
So here we go. 

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What I'm actually going to do is
jump into the meditation. 

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Now, and then I'm going to talk 
a little bit about the benefits 

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of meditation, meditation, 
visualization and things like 

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that afterwards, because I'm 
fully aware that some people are

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probably just here for the 
meditation itself. 

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So, if you are unfamiliar with 
how this came about, my previous

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podcast episode episode 5 has a 
visualization and meditation 

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activity. 
Just at the end, it's quite 

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short but it's a really Nice 
warm like fuzzy feeling 

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visualization and I got such 
positive feedback. 

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I was even getting emails about 
it which was so crazy and I had 

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quite a few people commenting 
saying that they really loved it

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and it was something that they 
took time out of their day to 

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do, which was out of the 
ordinary for them. 

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So I thought, hey let's do a 
whole podcast episode on just 

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that so let's get stuck into it 
and then if you feel like 

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Glistening afterwards. 
If you want to know, a little 

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bit more about how I utilize 
meditation within my life, to 

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help achieve an emotional 
feeling or state that I would 

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like to be in, then you're more 
than welcome afterwards. 

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So for your meditation, what I 
want you to do to start off with

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is just get comfy, get 
somewhere, comfortable, 

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preferably sitting down or lying
down. 

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So, you might be. 
Finishing your day at work, you 

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might be starting your day and 
you might still be lying in bed.

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You might have had a big day 
with the kids and you've been 

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able to find yourself a few 
minutes to just sit down. 

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And chill. 
So wherever you are, whatever 

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you're doing, I want you to 
really just take a moment to 

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honor that you are able to 
prioritize yourself just for 

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this 5 minutes. 
This five-minute meditation is 

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time that you are choosing to 
take for yourself and that's a 

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big thing. 
So, let's get comfortable. 

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And as you're sitting or lying 
with your eyes open, just take a

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nice deep breath in through your
nose. 

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And out through your mouth. 
And another breath in through 

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your nose. 
And out through your mouth and 

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as you're taking that breath out
your mouth. 

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Just Close Your Eyes. 
And just keep your focus on your

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breath. 
And just feel how nice it feels 

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to be sitting or lying Wherever 
You Are. 

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And how nice it feels to be 
giving yourself this time. 

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And to begin, I just want you to
be focusing on. 

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Some of the sounds that you can 
hear around you. 

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Because the reality is that even
in the quietest of spaces, 

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there's still sound and they're 
still noise and that's okay. 

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What are the things that you can
hear that are close to you? 

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And what about the things that 
are a little further away? 

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And just being okay with those 
noises. 

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And just taking a moment. 
To really bring your focus into 

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your body. 
Focus on the weight that you can

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feel as your body starts to 
relax. 

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Focusing on your feet. if you're
sitting down focusing on the 

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weight of your feet against the 
ground, your feet, grounding you

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into the Earth. 
If you're lying down. your feet 

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and the bottom of your legs, and
that weight against The surface 

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that you're lying on. 
And bringing your attention to. 

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Focusing on relaxing, all of 
your muscles, in your toes, and 

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your feet. 
Up your legs up the bottom of 

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your legs. 
Around your knees, the back of 

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your knees. 
Up through the tops of your 

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legs. 
Up to your bottom. 

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Feeling the weight of your 
bottom, sitting on the chair. 

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Or lying on the surface that 
you're lying on. 

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And just really focusing on. 
That relaxed feeling that you 

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now have in the bottom half of 
your body. 

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And breathe into that relaxing 
feeling. 

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Feel your muscles relaxed. 
And now bring that relaxation 

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and that feeling of your muscles
being heavy. 

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Up to your lower back. 
With every breath that you're 

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taking in the relaxation, is 
moving through your body. 

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Now up to the middle of your 
back. 

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The top of your back and your 
shoulders. 

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Up through your stomach and your
chest area. 

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Right up through to the tops of 
your shoulders. 

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And now you can feel your 
muscles relaxing. 

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From the tips of your toes, 
right up to the top of your 

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shoulders. 
And as you keep breathing, you 

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can feel that relaxation running
down through your arms. 

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Relaxing, the muscles in your 
arms. 

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Down to your hands. 
And down to your fingertips. 

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And that feeling of relaxation 
moves up into your neck. 

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Into your head. 
And you can feel your muscles 

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relaxing. 
In your forehead. 

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Feel your eyebrows, relax the 
muscles around your eyes. 

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Your cheeks. 
Your mouth. 

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Your throat. 
And you can even feel your 

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tongue relax in your mouth. 
And as you're breathing, 

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Remembering that, it's okay. 
If there's thoughts that are 

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arising for you, Not attaching 
to those thoughts, just watching

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them float past. 
As if your mind is a blue sky. 

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And Your thoughts are just 
clouds as they pass by. 

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It's okay that they're there. 
They're allowed to pass by being

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okay. 
With the idea that you don't 

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need to attach to those 
thoughts. 

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They're still going to be there 
for you when you finish. 

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And as your body is feeling more
and more relaxed. 

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Starting to bring your focus to 
your left hand. and as you 

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breathe in, there's a color 
that's coming in to your body 

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through your left hand. 
And it trickles up your left 

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arm. 
And that color begins to 

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circulate through your body as 
you're breathing in. 

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It's collecting any tension 
within your body. 

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Any thoughts that aren't serving
you and as you breathe out that 

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tension, those thoughts. 
They start to move out through 

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your right hand. and with every 
breath that you take in, that 

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color comes in through your left
hand. and with every breath that

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you take out, That color takes 
with it, any of the tension. 

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Any of the limiting thoughts, 
the stressful feelings? 

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And just breathe in. 
Watch that color coming in 

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through your left hand. 
Watch as it circulates through 

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your body. 
And watch it leaving with your 

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exhale, through your right hand.
Focusing on your breath. 

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Breathing that coloring through 
your left hand. 

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Exhaling that color out through 
your right hand. 

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and now, just bringing your 
attention. 

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To your toes. 
And your fingers. 

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And just starting to wiggle your
feet and your hands. 

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Start to bring your attention 
back into the room around you. 

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Back into your body, what can 
you hear? 

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Fluttering, your eyes open when 
you're ready. 

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And before you move. 
Just take a nice deep breath in.

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And really exhale and feel that 
relaxation. 

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And being proud of yourself, you
did that. remember that this 

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feeling of relaxation is always 
in you, even in the moments, 

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that it doesn't feel like it's 
there that it's gone, and it's 

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been replaced with those That 
tense feeling in your body, all 

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those thoughts that are maybe 
not serving you as well as what 

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they could be. 
You can come back to this 

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relaxing feeling you can focus 
on your breath. 

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You can focus on that color 
coming in through your left 

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hand. 
And circulating around your body

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and taking with it. 
Any of that tents. 

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Tense thought or the limiting 
thoughts or beliefs that you're 

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having. 
It's always inside of you. 

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And I think that's the really 
cool thing for me about 

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meditation and visualization, is
that You know, we have this 

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stigma, all this perspective 
that you have to meditate every 

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day and, you know, for some 
people that works really well 

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for them, but for others, it 
doesn't seem practical and it 

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doesn't feel like it's something
that's achievable and that's 

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okay. 
So it's looking at. 

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How can you make something like 
meditation or visualization work

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for you rather than feeling like
you're working against it? 

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And it's just something that you
have to do How can you utilize 

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it to your best ability and take
advantage of it when you need 

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it? 
The most Of course, like 

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anything. 
We're all going to feel the 

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benefits of something more. 
If we do it more often, but if 

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making it work for you, at the 
moment, looks like grabbing out 

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this podcast, saving this 
episode. 

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And when you're feeling 
overwhelmed or stressed, or you 

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can feel that tension Rising 
within your body and you listen 

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to this episode for a few 
minutes to relax. 

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Well then that's more relaxation
during that day or in that 

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moment. 
That you would have done 

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normally and that's an amazing 
thing. 

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So how can you make this work 
for you? 

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How can you start to bring 
awareness and understanding 

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around feelings emotions or 
moments? 

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That make you feel a way that 
you don't particularly want to 

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feel? 
And how can you then bring in at

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all something like meditation or
visualization? 

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To bring yourself back to how 
you would really like to be 

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feeling I know for me, when I 
feel like I'm pressed for time, 

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I get quite overwhelmed and that
feeling of overwhelm leads me to

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feel pretty stressed. 
And I know that when I feel 

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stressed, I am not the best 
version of myself. 

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I can get irritable and I can 
get Snappy, especially if I'm 

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hungry. 
As well. 

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Hang out is a real emotion. 
You guys. so, I know that by 

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doing something like a quick 
visualization or a quick 

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meditation and just coming back 
to my breath and back into my 

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body. 
I can be showing up as a better 

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version of myself. 
I can be feeling better within 

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me, but I can also be a better 
version of myself for everybody 

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else around me as well. 
And to me, that is the most 

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beneficial thing that I can do. 
Because I also recognize that 

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the people that cop, my wrath of
stress or overwhelm is most of 

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the time at the end of the day, 
and it's the people that are 

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closest to me, my My family, my 
close friends, Aaron. 

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And at the end of the day, they 
haven't done anything. 

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It's not their fault that I've 
overwhelmed my calendar and I've

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put too many things in and now 
I'm feeling overwhelmed and 

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stressed. 
So why would I want to take that

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out on them? 
and so, I utilize tools like 

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this to be able to be a better 
version of me. 

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And I would really love to know 
what you think about that as 

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well and whether that's 
something that you can commit to

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to being a better version of 
yourself. 

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For you. 
But for everybody else around 

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you as well. 
And I would also really love to 

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know your perspectives on the 
meditations or the 

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visualizations that I do. 
If you have any other requests, 

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I know last episode was a huge 
hit and I was not expecting that

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at all. 
I've had so many people message 

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and email and stuff like that so
I will definitely be doing a few

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more. 
I'm actually even thinking about

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doing a extended version of the 
one that I did in the last 

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episode because I love that one.
It's my favorite and it really 

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just brings about those fuzzy. 
Warm Happy Feelings that we 

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really want to be feeling and 
one of my best friends, she 

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actually sent me a message, it 
was so beautiful. 

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And she said that by thinking 
about a moment and a memory that

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she had that she felt Lee good. 
It took her back to her wedding 

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day and she could feel the sun 
on her skin. 

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She could feel that laughter, 
that happiness, that excitement 

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within her, she could see the 
champagne and I was there and it

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was just the absolute best day, 
and I am so happy that just made

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my absolute week to get that 
message from her, that something

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as simple as doing a few minute 
meditation or visualization in 

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my podcast, could take her back.
Back to one of the best moments 

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in her life. 
And I think that's the really 

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cool thing that your brain can't
tell the difference between a 

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memory or an imagination and 
real life. 

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So to be able to really get back
and step back into those moments

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and feel those feelings, your 
brain thinks that it's right 

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back there and that it's back 
with those feelings. 

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And those really cool like 
emotions And it feels like it 

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can see everything and feel 
everything that's happening all 

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over again. 
And I just love that idea. 

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So I'll definitely be doing a 
bit more of an extended version 

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of that so that you guys can 
save that one as well. 

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But I know for me, one of the 
more commonly used meditations 

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or visualizations that I do is 
this one just to bring me back 

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to that sense of calm. 
So that I am able. 

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To tackle the rest of the day 
ahead of me or might be the rest

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of the night ahead of me, more 
efficiently. 

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So a lot of the time, I'll do 
one like this, when I have just 

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finished work. 
So say, if I'm finishing my 

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Sidney job and I get into my 
car, it'll either be before I 

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start to drive home or once. 
I actually get home and I will 

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even sometimes just literally 
sit in my car and do the 

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meditation and then get out of 
my car, go. 

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Side and I'm feeling a lot 
better. 

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I'm feeling a lot Karma, I am 
thinking a lot clearer and I'm 

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ready to take on the rest of the
afternoon and the night. 

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With most probably, as it has 
been the last few weeks, my 

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beautiful coaching clients every
night and finishing my day off 

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in a way that I really love. 
So I would love to hear from you

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guys to hear how you're 
implementing things like this in

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your life. 
And if you are enjoying the 

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meditation or the visualization,
And how you're feeling 

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afterwards. 
So as usual, if you would like 

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to get in contact with me, 
probably the best way at the 

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moment is to hit me up on my 
Instagram. 

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So my Instagram is at a me 
underscore Rankin, the way that 

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you spell. 
My first name is, am I? 

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And my last name is RA n Ki n, 
so at a me underscore Rankin on 

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Instagram, you can shoot me a 
message. 

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You can leave me a comment, if 
you have Other topic ideas that 

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you would like me to talk about.
I've got quite a few written 

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down already that I am going to 
be talking about anyway, but if 

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there's anything that you're 
interested in, or you're 

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wondering about or you've heard 
me mention and you're not sure 

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00:23:49,700 --> 00:23:52,900
about something, please feel 
free to get in contact with me 

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00:23:54,000 --> 00:23:56,600
and yeah, thank you so much for 
listening. 

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Thank you for taking the time 
for you. 

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I really appreciate you and I 
hope that you have a fantastic 

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rest of the day, whatever. 
You choose to do with your time.

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If you liked this episode, I 
would love to hear from you. 

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00:24:14,700 --> 00:24:17,800
In our Facebook group. 
You can search the nourishing, 

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00:24:17,800 --> 00:24:21,600
Amy podcast community in 
Facebook and come and join us. 

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00:24:21,800 --> 00:24:26,700
We're talking all things life. 
Love overwhelm and everything in

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00:24:26,708 --> 00:24:31,000
between you guys can share your 
funny memes your stories and all

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00:24:31,000 --> 00:24:34,400
of the life stuff. 
I would also love for you to 

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00:24:35,100 --> 00:24:37,000
What? 
And tag me on Instagram, you 

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00:24:37,000 --> 00:24:42,000
guys have no idea how much that 
absolutely makes my day. 

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I get such a big smile on my 
face. 

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Thank you so much for hanging 
out with me today and listening 

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00:24:47,600 --> 00:24:50,700
to this episode, I hope that 
you've got something from it and

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00:24:50,700 --> 00:24:53,700
I really love to hear from you. 
If you would like to get in 

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00:24:53,700 --> 00:24:57,200
contact with me, you can shoot 
me a message over on Instagram. 

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My Instagram handle is at a me 
underscore Rankin. 

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Please don't hesitate to reach 
out with any questions or 

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00:25:04,500 --> 00:25:07,000
comments. 
That you have, it really helps 

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00:25:07,000 --> 00:25:09,800
to support my podcast. 
When you subscribe and leave a 

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00:25:09,800 --> 00:25:12,800
review, I'm just a little 
independent podcaster. 

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00:25:12,800 --> 00:25:15,900
And it really helps my episodes 
to be seen and listened to by 

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00:25:15,900 --> 00:25:18,700
more people. 
So go ahead and hit subscribe, 

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00:25:18,700 --> 00:25:22,400
on whatever app it is that you 
listen on, thank you so much, 

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00:25:22,400 --> 00:25:25,300
you guys. 
I hope you have the best day 

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ever.