A Practice for Creating Calm: A written meditation by Dr. Lisa

Thank you for slowing down and working to create some ease in this moment for yourself.  Start by taking a deep long breath - allow your exhale to be longer than your inhale.  Do this one more time.

Ground yourself in the present moment at hand and do your best to use your senses to keep you there.  Notice what is all around you, including sights, smells, sounds, and sensations, both within and outside of your body.  Pause here to observe what you notice.

Take another long deep breath.  Allow any tension to fall away around your eyes and face.  Feel the sense of relaxation spreading out into your neck, shoulders, arms, and hands. 

Take another deep breath and then another.  Give yourself permission to relax in this moment and let go of any thoughts that might be coming up in your mind and any tension in your body. 

Feel this sense of calm that you are creating flood into your chest and torso - then down into your hips, legs, and feet. 

Take another deep breath and come back to any senses you are noticing.  Feel your whole body relaxed and present.  Pause here to observe what you notice about this calming energy.

Now take note of your heart, both front and back of your heart.  What do you notice?  In this relaxation, notice your body softening, particularly your heart.  Calm is tied to a soft presence that allows for ease and flow.  Continue breathing into your heart noticing melting of tension and emotions.  Feel the flow of the blood in your veins and the energy in your body. 

Take one last deep, slow, long breath as you complete this practice of calming. 

Apply this exercise as often as you can and get used to this resource to guide you in calming your mind and body.  Once you are more practiced at this, it will be easier to bring this mindful exercise to more difficult and potentially triggering situations…

Namaste!  The light within me shines and honors the light within you! 😊

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Being With Grace: A Written Meditation

By Dr. Lisa Templeton

Take a slow deep inhale…hold for a few seconds and then release for 5-6 seconds. Repeat this a few times until you feel grounded and a bit more relaxed and in the moment. Take your time…

Notice what is around you and within you in this very moment. Whatever is there, do your best to meet it where it is at. No judgment, no move to change it or get rid of it. Just let it be there. Hold this space for yourself for a few minutes…

Now take a moment to ask for grace in whatever form it may come. Allow a softness to come over you, a gentle breeze that offers support, an ease that exists under the din of our discomfort. If this feels foreign, remember to meet whatever you are feeling where it is. Practice staying curious around this energy of grace and what it truly means to you. What does it feel like in your body? What does it feel like in your mind? How can grace ease and soften what you are experiencing? Let go of any expectations and stay in the moment breathing easily in your own time for a few more minutes considering the energies and qualities of grace…

If you notice you have left the present moment, just gently return, noticing all your senses and what is going on around and/or within you. Take a few more deep, slow breaths listening to what arises. Slowly begin to come back from this meditation, moving your fingers and your toes, stretching your shoulders, arms, and legs as needed.

Throughout your day, set your intention to notice the beauty of grace in each moment and remember how caring and nurturing it can be. See if you can receive any offerings or blessings from this meditation and the reminder to ask and you shall receive. Expand the feeling you created during this meditation into your life and do your best to stay in the present moment as often as you can daily and every day. Remember that grace lives where we meet the present moment with love.

Practice a meditation to create more peace in your life! Be the energy of peace with Dr. Lisa!

Practice A Collective Meditation! Practice a gratitude meditation with Dr. Lisa and embody the energy of gratitude - take in the gifts of life!

Do you need to ground?? Try this guided meditation to help focus on your breath and broaden your perspectives and inner biases. Click here for video and begin a brief meditation!

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Free Audio Meditations For You Led By Dr. Lisa: