The Meditation Collective: Recent Episodes
Jess
The meditation-and-the-brain research has been rolling in steadily for a number of years now, with new studies coming out just about every week to illustrate some new benefit of meditation. The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions. Basically, it allows for you to take your power back and be the best version of yourself. If you're ready to take accountability for your own life and tune into the answers that have always been within you, this is for YOU. Lets level up our lives, together. This is what the collective is all about.
To begin this Meditation, please bring kind awareness to
➤ why you chose this topic
➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic ➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life
Welcome to this session to help you through high amounts of stress... When we are presented with situations in our life that are very high stress, it’s seems impossible to get past the stressful feelings to see clearly. The best way to tackle high stress situations is through full and conscious breathing… When we are not present in our bodies, our thoughts can carry us away, making stressful situations almost debilitating… Luckily when we have awareness to focus on our breath and body, we can bring ourselves back into the present moment, bringing us clarity.
So, let’s honor our breath now, and how it brings us in the present moment.......
Take these few moments to remember how to soften, let go and come back to your center.,,,,
Simply by bringing awareness to the mind, you naturally detach from its thoughts and meanderings. When you observe your own thoughts, you naturally create a separation from them, because you see that they often arise on their own. In this way, you are not as likely to get sucked into each thought. You can notice individual thoughts, overarching mental states, or how active or dull the mind is in any given moment. This practice offers yet another way to understand the thinking mind. You will use a simple noting exercise to look at where the mind is as thoughts arise. Rather than focusing on the content of the thoughts themselves, you will tune in to their general context.
Close the eyes and adjust the body to find a comfortable and sustainable posture ....
The word resentment comes from Latin roots. Its original meaning was “to feel again.” We all deal with resentments, holding on to harm that has been caused in the past. This is a painful experience. When you hold on like this, you feel the pain repeatedly. Sometimes these resentments may feel like they offer security from future harm. But with forgiveness, you can free up space in the heart to allow love and care to take root. The practice of forgiveness will help you let go of these painful experiences and offer freedom to the mind and heart.
To begin this Meditation, please bring kind awareness to:
➤ why you chose this topic
➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life
Simply by bringing awareness to the mind, you naturally detach from its thoughts and meanderings. When you observe your own thoughts, you naturally create a separation from them, because you see that they often arise on their own. In this way, you are not as likely to get sucked into each thought. You can notice individual thoughts, overarching mental states, or how active or dull the mind is in any given moment.
This practice offers yet another way to understand the thinking mind .
Please find a sitting position that allows you to be alert, your spine erect but not rigid, and also relaxed. Now close your eyes and rest your hands in an easy effortless way. Take a few moments to scan through your body, and wherever possible, soften and release obvious areas of physical tension. We begin the practice of coming back by establishing our home base.
As you go about your day, you may notice that your practice gets further and further away from your awareness. The mind goes on autopilot for hours on end. This can sometimes result in feelings of anxiety or rapid thinking. You can always use this practice of stilling the mind to help settle yourself back into calm awareness. When you’re focused and relaxed, you are more productive and able to better attend to your experience.
Stop what you are doing to set aside 10 minutes to practice this exercise.
We will do a brief body scan that is helpful for anxiety, depression, insomnia and pain. The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know how it’s feeling right now with your attention and awareness. It offers a time to learn to effectively sit with body sensations, like discomfort and tension. The focus of this practice is not to try to change anything about our experience. Remember, there is no right way to feel in the moment. The key to this practice is actually to simply notice and accept whatever is present in the current moment...
You’re not thinking about it.
You’re not analyzing it.
You’re not judging it.
You’re actually ACKNOWLEDGING that they’re there,
Almost with a tinge of acceptance, Because it’s already there.
There is nothing wrong with experiencing those things.
That’s part of being human.
There’s no need to be overly critical or judgmental of them.
It’s enough just to note it As THINKING or FEELING,
Depending on whether it’s a thought or sensation, and then to come back to the breath, again and again, feeling less and less anxious, in the mind, and in the body....
It’s common to tighten around your discomfort. You tense the body when you are struggling, trying to rid yourself of the unpleasantness. Instead of tightening, you can make room for the pain. Welcoming it in and meeting it with a caring presence, you have the power to retrain the mind. This helps you build a nonreactive awareness. Rather than being controlled by every challenging situation, you can notice it, allow it to be present, and move forward.
While there are many possible anchors to hold our attention, such as sound or sensations throughout the body, the most common and the one we’ll explore here is the breath. Now, close your eyes....
I am delighted to guide you into a very deep state of physical and mental relaxation. Please be sure you will not be distracted by anyone or any nearby device. Turn them to the off position or place them in another room on silent. This time is very important for you, so there is no need for any interaction with the outside world. Get into in a very comfortable position now, with your favorite pillow or under a blanket if you wish. You can be sitting or laying down, however is best for you. Your clothing should be loose and comfortable and not restrictive around your waist as to allow for full and easy breathing. You are in a very safe and secure place, and absolutely nothing will distract you for the duration of this session. This time right now is entirely yours
Welcome to this guided meditation session to create a safe place for you... Chronic pain can be very hard to handle, but many times when we create a mental image of our suffering, we tend to aggravate this pain, thus increasing it. Then every time we feel this sensation, we will have a negative thought attached to it on a conscious and subconscious level. So what this meditation will teach you are techniques to change the mental image that has been created from this pain, and instead implement a peaceful association with pleasant visualizations that create a warmer bonding between you and your body’s sensations. This allows you to accept and allow instead of fight and push away. Make sure you are in a very comfortable position. Sit down, or lay down if that feels good for you, however you need to position yourself so that none of your muscles are activated or tense. Every part of your body can rest and feel completely relaxed during this meditation.
Sleep is a powerful experience that we all have, no matter who you are... Sleep allows our bodies to heal and our minds to sort through any problems, so that we can create our future. Hypnosis and meditation are wonderful ways for us to access a slower brain frequency state, that is similar to when we are sleeping. This allows for the creative brain to activate and begin the process of manifesting your desires. Are you ready to go into a very relaxing state to allow yourself the deep sleep every night that you deserve? Find a small spot to gaze at somewhere comfortably in front of you. Focus on this spot and do not let your eyes turn away. As you look here, I am going to ask you to blink your eyes with every number I count, starting with the number 10
The way the body breathes can tell you a lot about what you are experiencing. When you’re anxious or angry, you may find the breath to be shallow and rapid. When you are resting, the breath slows down and is often deeper. The relationship between the breath, the body, and the mind goes both ways. By breathing more deeply, you are telling the nervous system you are safe. This exercise engages the parasympathetic nervous system, which is responsible for feelings of safety, relaxation, and ease. This practice is designed to bring you back into that feeling of safety at any time you might need it.
Sometimes it all just seems too heavy. This meditation is designed to give you back the control that you have over letting yourself not go to far forward or too far back. Simply dropping the baggage.
Before you begin this practice please bring to mind:
➤ Why you chose this topic
➤ How your belly, chest, and head each feel when you reflect on this topic
➤ The emotions that you can associate with these visceral feelings
➤ The positive or negative impact of any stories you believe in regarding this topic
➤ The fact that many others are feeling similarly about this topic as you
➤ How you might feel with increased awareness around this topic
➤ When you can apply increased mindfulness to this topic in your day-to-day life
Before beginning this practice, please bring to mind:
➤ Why you chose this topic
➤ How your belly, chest, and head each feel when you reflect on this topic
➤ The emotions that you can associate with these visceral feelings
➤ The positive or negative impact of any stories you believe in regarding this topic
➤ The fact that many others are feeling similarly about this topic as you
➤ How you might feel with increased awareness around this topic
➤ When you can apply increased mindfulness to this topic in your day-to-day life
The older we get, the more we realize just how importation transitions are. Change is an inevitable part of the human experience. So often we fail to recognize the importance of moving through these changes consciously, with awareness and attention.
It is easy to push aside the emotional experience of change and often times we set aside the experiences in order to move on.
But eventually, the emotions and the experience catches up with us. Sometimes laying dormant for a long time and showing itself in ways that are destructive or destabilizing at the very least.
And so, it is essential that we honor transition. That we take the time to move through and address the experiences that have created change. And to mine this change in order to discover the gifts contained within. The jewels of truth, of love, of support.
There is a deep wellspring of universal wisdom inside of you. A part of you that understands that you are so much more than everything your human form can perceive. A part of you that instantly knows we are connected and made of the same cosmic energy and that the universe vibrates with love inside of you, and through you.
So lets begin, come inside, and connect with your deep, spiritual self....
This guided imagery script will help you explore your values and connect with your authentic self.
You can use this relaxation technique to get in touch with your true self, live up to your full potential, and live according to your true identity in day-to-day life.
Chances are, you’ve heard of the many, many “self-” words.
There’s self-esteem, self-compassion, self-acceptance, self-respect, self-confidence, self-love, self-care, and so on.
There are so many words to describe how we feel about ourselves, how we think about ourselves, and how we act toward ourselves. It’s understandable if they all start to blend together for you; however, they are indeed different concepts with unique meanings, findings, and purposes.
Listen in for a brief reflection I've recently had about my own self worth. It just might hit home.
Self love meditation is a mindfulness exercise to cultivate appreciation, compassion, and forgiveness for yourself. It can help you create inner peace, connect with your higher self, and retrain your brain to be more positive. It also allows you to sit with your thoughts and feelings without judgment, and to see that any unworthiness you feel is temporary. You can meditate on self-love by focusing on your heart, breathing, and showering yourself with love. You have greater value than you are likely aware, and you are worthy of your own love and compassion
I humbly invite you to say some affirmations with me and to conceptualize your anger as physical thing. One in which you can feel, but overcome.
Too often we lose ourselves in thoughts and worries and forget to be grateful for what we have, for our worldly possessions, and the people we love. Too often, we neglect the present moment in favor of what is to come or what has already been.
Feeling overwhelmed? Sit back and press play.
Fear is one of the low vibrational feelings. Take ownership of it to dismantle it and vibrate once more at higher frequencies.
For when the stress becomes physical. Take control over any pain or discomfort you may feel in the moment.
A gentle tool for when the feelings become unbearable. Take a moment to feel and release.
A quick guide to remind you to allow nothing and no one to stand between you and your goals today.
Feeling "busy" or overwhelmed. Press play and bring yourself back to the present moment.
Feeling overwhelmed lately? This meditation is meant to remind you of who you are at your core, so you can transcend anything life is throwing at you right now.
*As written and performed at the Green Compass Global Leadership Summit in January 2023.
This meditation explores leading with purpose whether you’re in an organization or family. For better or for worse, we all influence each other with our words, actions and energy so why not choose to impact others with a sense of purpose?
Many of world's most impactful leaders meditate every morning before starting their day. Meditation can sharpen skills like attention, memory, emotional intelligence and social awareness. These are powerful qualities when it comes to building and managing teams, making clear, effective decisions and handling stress.
Practice this meditation in quiet place where you will not be interrupted. Make it comfortable and ritualize it. Grab some pillows and blankets, wear your coziest outfit, light a candle, turn out the lights. Remain consciously awake and aware by focusing your auditory channels to the sounds and rhythm of my voice while simultaneously allowing the body to relax completely. Give it a try!