Release and Renew

November 10, 2020

Release and Renew

Information

With Michele Grand, LMT

ID5864

To CiteDCA Citation Guide

00:00Taking the time to be here today for
00:03yourself to ground in meditation.
00:05This morning we're going to
00:07do a program about renewal.
00:09We're going to talk a little bit about
00:12the power of our breath and the power
00:15of letting go and letting things just
00:18flow so that we're able to be the
00:21best version of ourselves that we
00:24can be to be at peace and to be happy
00:28no matter what's going on around us.
00:32So as we begin today,
00:34once again find a comfortable place to sit.
00:38An if you can put your bare feet on
00:42the floor and your back supported.
00:45Close your eyes and just begin
00:50to follow your breath.
00:53As you inhale,
00:55draw your breath deep down into your belly.
01:01An exhale slowly and completely.
01:09Now bring your attention and
01:11awareness to the top of your head.
01:15Breathe in slowly as you move
01:18your awareness down your face.
01:23Heading to your shoulders.
01:28Allow the muscles in your face
01:31to relax. Pause for a moment.
01:35At the shoulders. Anne at the neck.
01:41Notice the subtle movement of your shoulders
01:45as they rise and fall with your breath.
01:51On the next inhalation move your
01:55awareness down into your chest.
02:02Let your breath fill the rib cage.
02:06Anne on the out breath move into
02:10a deeper space unrest an com.
02:18Now move your breath and awareness
02:21into your lower abdomen and hips.
02:27As you slowly breathe in.
02:31Let the area fill an expand with
02:34the breath and release slowly an
02:38completely on the exhalation.
02:45Now allow your awareness and your
02:48breath to flow down into the legs.
02:51Letting the thighs soften as
02:55the breath moves through them.
02:59Allow your awareness and
03:01breath to continue to flow.
03:04Now down over the knees.
03:07An into the lower legs.
03:12Again, noticing that with each breath you
03:15move into a deeper space of rest, an com.
03:22And finally, now allowing your breath
03:26and awareness to flow all the way down
03:29the body and into the soles of the feet
03:33and out into the earth beneath you.
03:40I'd like you to take a moment
03:43and do a scan of your body.
03:46Slowly moving your awareness
03:48from the top of your head.
03:51All the way down to the soles of your feet.
04:00Is there anywhere you're
04:02holding on to extra energy?
04:05This energy might take
04:06the form of restlessness,
04:08or the feeling of wanting to move or fidget.
04:12It's the same energy that has you
04:16checking your phone or feeling ungrounded.
04:19Just take a moment to acknowledge
04:22that feeling.
04:23And just witness it.
04:31Do not try to change it or satisfy it.
04:35Just let that restlessness be in your
04:39consciousness for a moment or two.
04:51Now. Returning to the bread soup,
04:54you can take that restless or nervous
04:58energy and fold it into the breath.
05:01Let the energy get swept up in the breath.
05:05At men, letting it flow out of
05:08the body with each exhalation.
05:16As you fold that nervous or
05:19restless energy into the breath,
05:22you are letting the breath
05:25provide a vehicle or its release.
05:29Anne, with each subsequent X olation
05:34you move into a deep place up com.
05:39Peace. Anne relaxation.
05:46Now we're going to take this practice one
05:50step further as we learn to flow with change.
05:55I want you to imagine sitting safely on
05:59alag at the edge of a babbling Brook.
06:03Your feet are in the cool,
06:06comfortable water. There's a faint
06:09scent of wild Flowers in the air.
06:13You can feel the warmth of the sun on your
06:17face in a sense of peace in the body.
06:21As you breathe in, your whole being
06:25softens and expands with the breath.
06:31As you breathe out, a deep sense
06:34of comfort and ease flows down
06:37the body. An into the Brook.
06:43Take a moment to be really present and
06:47just take in these beautiful surroundings.
06:53I want you now to focus on moving
06:57your breath into the babbling Brook.
07:01Taking in each breath.
07:05An allowing it to flow down
07:08the body and into the Brook.
07:16As you do this, you feel a deep connection
07:21between you and the natural world.
07:25You understand that you and the
07:27natural world are not separate,
07:29but part of each other.
07:32And as the Brook flows gently by allow
07:38yourself to surrender to the flow.
07:42Connecting yourself to
07:44the natural flow of life.
07:48Now I want you to expand
07:51your awareness slightly,
07:52seeing if you can be the water for a moment.
07:58To explore what it would feel
08:02like to flow with ease.
08:06Not moving too fast or too slow.
08:10Just flowing at the perfect pace.
08:14In the perfect time.
08:18And just like the breath,
08:21allow the water to be a vehicle
08:25for any unwanted energy.
08:28Letting the pent up energy be released by the
08:33breath and flow out and away in the water.
08:38Letting the water carry away
08:41any stress or stagnant energy,
08:44leaving you feeling refreshed.
08:48And balanced. Take a moment now,
08:52an move with the water.
08:55Letting it take what you no
08:58longer want to hold on to an allow
09:02yourself to receive rejuvenation
09:04and peace in its place.
09:09Just continuing to breathe in.
09:15Exhale through your body.
09:19Out the soles of your feet.
09:22An into the water.
09:27And just continue the flow of release.
09:35And feel the peace within.
09:49Now I want you to bring yourself back to
09:54sit on the log at the edge of the Brook.
09:58Spill the cool,
10:00comfortable water on your feet.
10:03And the warmth of the sun on your face.
10:07Notice the deeper sense of connection
10:11between you and your surroundings.
10:15The deeper sense of peace and groundedness
10:20Remembering that you can come back to
10:23the flow of water anytime your life
10:27seems too hectic or out of control.
10:30Knowing that you can come
10:33back to this moment,
10:35moment of ease and grace.
10:39So much of our suffering comes
10:42from trying to stop the flow
10:46to staple the restlessness.
10:48But we leave comes from being
10:52able to flow with the change.
10:57By connecting to the movement of
11:01the natural world and seeing our
11:04ability to do so with ease and grace.
11:08Now bring you awareness back into
11:11your body as you sit in your chair.
11:15Feel the firm ground beneath your feet.
11:19Taking a deep breath to bring
11:22you back to your body and become
11:25aware of your surroundings.
11:29And when you feel ready,
11:32open your eyes and become aware
11:35an alert to the present moment.
11:39With the breath and bring your
11:43shoulders up to your ears.
11:47Exhale and release.
11:52And again, shoulders as high
11:54as you can to your ears.
12:00Exhale and release.
12:02Stretch your arms out
12:05to the side pressing.
12:09To the left and to the right,
12:12make circles with your whis
12:15in both directions.
12:17Inhale arms overhead.
12:25Have exhale into prayer pose.
12:31I want to thank everybody for joining
12:33in for taking the time for yourself,
12:36which is so important and
12:39sometimes we forget to do that.
12:41With all that's going around.
12:44Swirling around us.
12:46As you move forward through the day in
12:50the week, just remember you can always
12:53bring yourself back to the moment of
12:56meditation to feel what's going on inside.
12:59To breathe from head to the
13:02soles of the feet. Let it go.
13:06And with that, I say may the long time
13:09sunshine upon you all love surround you.
13:12The pure light within you guide
13:14your way on guide you away on.
13:17Which is rupees, happiness,
13:18health and safety.
13:19And I hope to see you again soon
13:21again on Michelle Grand Massage
13:23therapist at Smilow Cancer Hospital.
13:25It's my privilege to be with you today, be.