Gratitude and Ease
November 24, 2020Gratitude and Ease
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- 00:00Hello and welcome.
- 00:01My name is Michelle grand.
- 00:03I'm a licensed massage therapist
- 00:05at Smilow Cancer hospital.
- 00:06Ann, I'm so pleased that you're joining
- 00:09today for some guided meditation,
- 00:11some relaxation and a little
- 00:13bit of breathwork As we lead
- 00:16into the Thanksgiving holiday,
- 00:17it's good just to take the time to step
- 00:20away from all that you have going on.
- 00:23Everything that's on your mind and
- 00:25just come to a place of peace and
- 00:28ground and the feeling you achieved
- 00:30through this meditation can help
- 00:32carry you through some busy times.
- 00:35To begin, just bring yourself
- 00:37into a comfortable position.
- 00:39Whatever is comfortable for you,
- 00:41either feet flat on the ground,
- 00:43sitting cross legged,
- 00:45or even laying down.
- 00:47We're going to start to notice our breath.
- 00:53Just feel the breath. Blowing in and out.
- 01:00Soften your face and jaw to allow the breath
- 01:04to flow smoothly in. And smoothly out.
- 01:11Stopping your eyes and relax the shoulders.
- 01:16Bring your awareness to your feet.
- 01:20Soft in the bottoms of your feet.
- 01:22Potatoes. He heals the tops of your
- 01:26feet and let them be completely relaxed.
- 01:30Feel that relax feelings spread
- 01:33to your lower legs, your calves,
- 01:36your knees and thighs.
- 01:39Relaxing your legs so they feel heavy,
- 01:43weighted and secure.
- 01:47Begin to feel gratitude for your family
- 01:50and friends for their love and support.
- 01:53However, it is given.
- 01:56Feel gratitude for the community
- 01:59that surrounds and supports you.
- 02:01Everyone from the grocer.
- 02:04Tear hair stylist.
- 02:06Your dentist and doctor.
- 02:09Your neighbors,
- 02:11coworkers, teachers.
- 02:12And the person who serves your
- 02:16favorite treat.
- 02:17Let your heart expand
- 02:20to include your family,
- 02:22friends and community.
- 02:26Gently breathe in.
- 02:28And as you exhale,
- 02:31allow your hips to soften and relax,
- 02:34rocking them back and forth.
- 02:37Side to side to release any tension.
- 02:40If that feels right today.
- 02:44Feel gratitude for your
- 02:47creative mind for your dreams.
- 02:50Desires in the passions that
- 02:52inspire you to feel so deeply.
- 02:56In here in hell, feeling into your belly.
- 03:01An exhale, letting your belly relax
- 03:05and soften towards your spine.
- 03:09Feel gratitude for food that
- 03:12nourishes you and makes you strong.
- 03:16Feel gratitude for your sense
- 03:18of self that defines who you
- 03:21are and allows you to serve
- 03:23the world in your special way.
- 03:26Soften your ribs.
- 03:28You're back in the area around your heart.
- 03:34Feel your heart expand as you feel gratitude
- 03:38for the beauty of nature all around you.
- 03:43Pretty trees, plants and Flowers.
- 03:46For the creatures that
- 03:49share our beautiful world.
- 03:51Relax your shoulders,
- 03:53soften your arms from your shoulders
- 03:57all the way down to your fingertips.
- 04:00Swallow and relax your jaw, your mouth,
- 04:05your tongue, and your cheeks.
- 04:10Feel gratitude for the gift of communication
- 04:13and all the ways you express yourself
- 04:16and Share your story with the world.
- 04:20Soften your eyes and your forehead.
- 04:24Allow the forehead to be free and clear.
- 04:28Feel gratitude for your intuition
- 04:31that little voice inside that
- 04:33guides you on the right path.
- 04:36Feel gratitude for all the times
- 04:38you have listened and tuned
- 04:41into this wisdom from within.
- 04:43Staff in the top of your head and sense
- 04:46the connection around you through
- 04:49your breath and feel connected.
- 04:52To all those around you into
- 04:55something larger than yourself.
- 04:58Feel gratitude for the
- 05:00connection that makes you whole.
- 05:03And complete.
- 05:06Feel a deep sense of peace and
- 05:11contentment surrounding you now.
- 05:16Allow yourself to just be here
- 05:20and now letting your body just be.
- 05:24You don't have to do anything
- 05:26because their bodies naturally
- 05:28want to be calm and relaxed.
- 05:30Sometimes thinking too much or being tense
- 05:34and being anxious doesn't allow us to relax.
- 05:37So naturally we must let go of
- 05:40any need to control the present
- 05:43moment and future outcomes.
- 05:45We may feel anxious because we tend to over
- 05:49analyze what we think will happen today,
- 05:52tomorrow or next week.
- 05:54We do this out of habit because in
- 05:57the past situations and outcomes that
- 06:00didn't happen the way we expected
- 06:03and we tend to feel that we need
- 06:06to be in control and be worried.
- 06:09In order to change this habit,
- 06:12we must change our self image
- 06:15and create some new beliefs.
- 06:23Your mind is becoming common clear.
- 06:28Inhale deeply now. An when you exhale,
- 06:33observe how the need to control subsides
- 06:37as you become extremely relaxed.
- 06:43Now hear yourself saying. I am strong an.
- 06:49I persevere through anything.
- 06:51I know that I am not my anxiety and I
- 06:56can take things one step at a time.
- 06:59I live only in this moment.
- 07:02An I approach this situation
- 07:05with openness and curiosity.
- 07:08I'm in charge of my breathing.
- 07:12An I can slow it down when I need to.
- 07:15I enjoy my feelings of inner calm.
- 07:19I'm actively taking steps
- 07:22to reduce my anxiety.
- 07:25I'm talented and had many things to offer.
- 07:30I cultivate patience to overcome anxiety.
- 07:35I'm courageous and can
- 07:37make it through everything.
- 07:40I use my unique strength to
- 07:43move beyond my anxiety.
- 07:46I know what I value an I
- 07:49place my energy there.
- 07:51Life wants what is best for me.
- 07:55I am comfortable and connected
- 07:58with my environment.
- 08:00I can find pleasure in my life right now.
- 08:05I will only allow for healthy
- 08:08decisions in my life now.
- 08:10I am a strong an independent person.
- 08:15I am loved. I am unique. I am important.
- 08:20I matter, therefore I am worthy.
- 08:23And I can do this.
- 08:26I love who I am. I am in control.
- 08:32I control my mind and it does not control me.
- 08:36I have the power to stop this.
- 08:39I succeed in what I do. I am relaxed.
- 08:44I am calm. I am successful.
- 08:48I am free from my anxiety.
- 08:52I am in control.
- 08:54I am above the stress of any kind.
- 08:59All is well. I am safe.
- 09:04I am prepared for change.
- 09:07I am strong.
- 09:09I acknowledge when it is difficult
- 09:12and I know I will rise above it.
- 09:19You take action with a new mindset.
- 09:25Ready to tackle any challenges
- 09:28without getting anxious or worried?
- 09:37And when you're ready, take a deep breath in.
- 09:43Then slowly exhale through your mouth.
- 09:50Again, a deep inhale.
- 09:55And exhale slowly. To your mouth.
- 10:01Start to feel how your body is laying
- 10:05or sitting becoming more alert,
- 10:08more aware of your surroundings.
- 10:11And when you're ready,
- 10:13if your eyes are closed,
- 10:14you can open your eyes.
- 10:18Can stretch your arms out to both
- 10:21sides to the left and to the right.
- 10:25To the left and to the right.
- 10:28Arms overhead. Inhale.
- 10:31Anna deep exhalation into prayer pose.
- 10:38I thank you all so much for taking
- 10:41the time out of your day to bring
- 10:44yourself to a place of peace and
- 10:47groundedness and to remember as the
- 10:50days and weeks and months go by,
- 10:52you can always do this on your own.
- 10:55Take a moment, take some breaths
- 10:58and just remember that you're
- 11:00in control of your thoughts.
- 11:03I wish you a wonderful,
- 11:05peaceful, healthy,
- 11:07healthy and happy Thanksgiving.
- 11:09Health and hapiness always moving
- 11:11forward and I hope to see you again soon.
- 11:15Be well.