Guided Meditation - A Gentle Stream

SPEAKER_01 0:03

Welcome to Connecting with Super Kate. I'm Super Kate, and I have another guided meditation for you. I release these meditations once a month, and they're meant for you to take time for yourself, taking a few minutes to connect with your body and with your mind. In today's meditation, we're going to be spending some time in nature and allowing it to wash away any feelings of discomfort or negative thoughts that we may be carrying with us. It's so wonderful that you're taking this time to be present for a few moments with yourself. Incorporating this meditation into your daily and weekly life allows you to find more calm and relieve stress and be able to enjoy your life more as well as enjoying time with those you love. All of these meditations can be done seated or lying down, whatever you feel is more comfortable for you in the moment and what is available. Please don't meditate while you're driving. Figure out a time when you're going to come back to this episode and be present for yourself and for your body. Now, for those of you not driving, take this opportunity to sit or lie down in a comfortable position. Perhaps you need a pillow under your head. Maybe a pillow under your knees. And as you get comfortable, let your arms relax in whatever position feels best.

SPEAKER_00 1:51

We'll start by listening and feeling where your breath is.

SPEAKER_01 1:59

Noticing when you inhale, do you inhale into your chest or your ribs or your belly?

SPEAKER_00 2:15

When you exhale, could you exhale more? Feeling the air as it comes in through your nose or mouth. And feeling the air as you exhale. I want you to imagine you are laying on a small hill, and you happen to be laying in the middle of a stream. The earth below you is comfortable, and the temperature of the water is exactly the temperature that you want it to be.

SPEAKER_01 3:22

There are some small rocks upstream of you and downstream of you. And as the water tumbles over those little rocks, you can hear it bubbling.

SPEAKER_00 3:50

You can feel the water gently running around you.

SPEAKER_01 4:04

And as you're breathing, inhaling a little more in towards your belly. And as you exhale, imagine that exhale going out through the top of your head.

SPEAKER_00 4:26

Your body relaxes even more into the stream.

SPEAKER_01 4:39

And you'll gently recall something in your life right now that is causing some discomfort. Perhaps you've just finished with a workout and your body is tired. Or perhaps you're thinking about a decision you have to make and sitting with the frustration, the discomfort that comes with making this decision, how that feels in your body.

SPEAKER_00 5:20

Regardless of what your discomfort is, notice how your body carries it. Is it tight shoulders? Is it a tight jaw? Perhaps you feel like you have butterflies in your stomach. Maybe you're tightening your forehead a little bit. Whatever this feeling is, just notice it.

SPEAKER_01 6:09

And as this stream comes down the hillside, notice how it connects with the top of your head.

SPEAKER_00 6:25

That light little tapping of the water.

SPEAKER_01 6:52

And the base of the neck, take those feelings of discomfort and focus them where the water is gently bubbling around your body. And as that water caresses your shoulders and travels down your upper arms, you feel as though that discomfort is slowly lowering, as if it's being washed away.

SPEAKER_00 7:48

Those little rivulets of water are traveling down the sides of your torso, traveling around your elbows, and down your forearms.

SPEAKER_01 8:11

And as that water drips off of your fingers to travel farther down the hillside, it takes a little bit more of that discomfort away. So that now your entire head, your shoulders, and your arms are relaxed. And that water keeps traveling down the sides of your body.

SPEAKER_00 8:52

Around your hips, around the legs and the bottom of the legs.

SPEAKER_01 9:06

And you feel a small breeze blows over you as you melt more into the stream.

SPEAKER_00 9:24

And that water travels down your legs. The body is even more comfortable.

SPEAKER_01 9:38

The water's traveling down past your ankles, down past your heels, and taking all of those feelings of discomfort away. You can still feel the gentle tapping of the stream on your head. Still those rivulets traveling around your body.

SPEAKER_00 10:25

Relaxing a little bit more. And a little bit more. Smelling the flowers around you. Feeling the sun on your body. Inhaling and exhaling. Inhaling deep into the belly and exhaling.

SPEAKER_01 11:36

As you wiggle your fingers and your toes, and you feel the water dancing around them. Gently turning your head towards one side and towards the other.

SPEAKER_00 12:03

And when you feel ready, coming back into the present moment. Opening your eyes or bringing your eyes into focus again. Thank you for joining me for this meditation.

SPEAKER_01 12:25

Tune in every week. I release these meditations here once a month, as well as my solo and guest episodes. I encourage you to use these meditations a few times a week because prioritizing your connection to your body and mind is the key to calming your nervous system and navigating this world from a more grounded place. Thank you for tuning in, and I look forward to connecting with you again.