Wake Me Up: Morning Positivity - Morning Meditation - Be Here Now | Create Calm in Chaos, Reduce Stress & Anxiety

Episode Date: March 7, 2023

This morning, practice a classic meditation technique that will teach you to be more present and grounded, so that you can reduce stress and stay focused in a chaotic world. Want to be more focused? Wish distractions would just melt away? Sign up for the WMU Focus Course! Sign up for the course here and get instant access: https://wakemeuppod.gumroad.com/l/focus. Get ad-free access to the entire WMU catalog + bonus content + 25% discount on WMU courses by joining the WMU Premium Feed. Sign up and start your 7-day free trial at https://wakemeup.supercast.com/. Follow the show on Spotify - Apple Podcasts - Amazon - Podchaser Say hi or request an episode at www.wakemeuppodcast.com/contact. See visual guides for the yoga and stretches in WMU episodes at www.wakemeuppodcast.com/stretches. And find the podcast on Instagram and TikTok. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices

Since you're a listener of Wake Me Up, I know you recognize how important it is to stay focused. It's the only way we can achieve our long-term goals in life. And that's why I wanted to let you know about a meditation and mindfulness-based course I made that will help improve your focus. It's a really simple but powerful training series for those of you who find yourself distracted or just want to deepen your meditation practice. The course has 14 meditations and a workshop in which we dive deep into the ideas around focus and how to improve it in our lives. If you're interested, I'd love to see you in the course. You can find a link to sign up in the show notes. Hey friends, and welcome back to Wake Me Up.

I'm Tyler, your host, and I'm so glad you're here. What we're talking about this week is so valuable and so important. how to maintain clarity and calm when the world is chaotic around us. Yesterday in our motivation episode, we dove into some ideas about this, and today we'll be putting those ideas into practice in this meditation. And this is a great meditation for all skill levels. The act of being present, which is what we're going to practice today in this meditation, is something that we can all constantly improve on.

There's no ceiling. And through this practice, you will be more calm, more focused, happier, and less stressed. That sounds like a great way to live if you ask me. So I'm glad to have you here. Let's go ahead and get started

by finding a comfortable position that you'd like to meditate in. If you've listened before, you probably know that I recommend you meditate sitting up. And that's simply because when you meditate, your mind and body will naturally relax. Something that can happen really easily is you fall asleep. So if you're sitting up, as you can imagine, you're way less likely to fall asleep. But I know we all have different spaces and preferences, so do whatever works best for you. The most important thing is that the body isn't a distraction.

And once you've found that position, allow yourself to settle in. Put everything else mentally to the side for now. It'll still be there when you're done. Now take a deep breath in. Fill all the way up. And as you exhale, slowly close your eyes. Take this first moment just to settle in deeper into a meditative state. And a great way to do that is to start by relaxing the body.

If we relax the body, the mind will soon follow. So take another deep breath, and as you exhale, release any tension you're holding onto in your body. Soften your face, drop your jaw, and relax your shoulders down. And for this first moment, simply be here with yourself. whatever that means to you. All right, now that you're settled in, let's begin to explore this idea of being here now, and you can start simply by noticing the sensations of your body.

What does it feel like to be your body right here, right now? Maybe you notice subtle movements like your chest, expanding and contracting with your breath. Maybe you notice how your body is situated. Notice the connection between your body and whatever's supporting you, whether that's a chair, the floor, a bed, a couch, anything. Really hone in on that physical touch. If you really pay attention, there are an infinite amount of sense.

to acknowledge. And now begin to expand your awareness a little bit wider to the space or the room you're in. Just notice what it feels like to be here in this space right now. And you don't have to label any of this. You don't have to try to assign a meaning. Just feel what it's like right here, right now. continue this awareness of the moment, this presence. And if at any time a thought comes up that leads you wandering astray, that's just fine.

Your mind is designed to do that. But when you notice that's happened, just gently bring yourself back to right here and right now. All right, we've got about 30 seconds to go before we wrap up our meditation. So you can let all of that go and just give your mind a little bit of time and space to wander freely. Let it go wherever it wants for this last moment or so. All right, it's time to wrap up now. So begin to bring yourself back. Notice whatever's supporting you.

Notice the air on your skin and any sounds going on in the room. Take one final deep breath in. and as you exhale, slowly open your eyes and gather yourself. All right, so I really hope you enjoyed that meditation. This is a very simple technique you can use if you're all caught up in your thoughts

or the world around you is stressing you out. Bring yourself to the here and now. Most of the time, right here and right now, you are safe and you don't need to be in a fight or flight mode. Remember that. When the world itself is stressful, you don't have to be stressed. You can choose to come back, create some peace and calm in yourself, and carry on with your day. So I hope this meditation helps you do that.

I'll be back tomorrow for a series of positive affirmations to help these ideas sink a little bit deeper in your mind. I hope to see you there. Until then, go out and have an absolutely fantastic day.