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ABOUT THIS MEDITATION
This audio session is a powerful and introspective breathing meditation where you'll ask yourself some existential questions to remind you of the power of now.
The result? Instant Stress Release.
ABOUT EMILY FLETCHER
A formerly stressed Broadway performer who was going gray at 27, Emily discovered a powerful meditation practice that cured her insomnia and improved her health on the first day. Her transformation was so dramatic that she felt inspired to share it with others.
After years of studying ancient practices in India and teaching thousands of high performers, Emily created Ziva Meditation, a mental technique that combines the stress-relieving benefits of meditation with the mental clarity of mindfulness.
Today Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.
Now, it’s Emily’s mission to help others achieve extraordinary performance through practical, modern meditation.
You can learn how to meditate directly from Emily with her Mindvalley Quest - 'The M Word' on Mindvalley Membership.
ABOUT MINDVALLEY
Mindvalley is the world’s most powerful life transformation platform - delivering breakthroughs in mind, body, soul, career, relationships, and life.
Through a combination of world-leading experiential programs with the world's modern masters, a global community of changemakers constantly co-elevating one another, and advanced subconscious training, it's the fastest way to get unstuck and experience shifts to move your life forward.
Whether it's less stress, more love, more peace, more wealth, freedom, impact, or happiness... You'll find the answers you need on Mindvalley.
See how it works: https://go.mindvalley.com/HrMTnrXM
#Meditation #EmilyFletcher #StressReleaseMeditation
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4 3
2
1 so let's start by inhaling through the
nose for
two and exhaling through the mouth for
four
really good inhaling through the nose
for
two and exhaling through the mouth for
four and if you're doing this while
you're walking you can inhale for two
steps and exhale for four
steps and let's elongate this inhaling
for
three and exhaling for
six again in for three
three and out for
six and if you feel like you're ready to
go ahead and sit down this might be a
good time to do that and I recommend
that you have your back supported and
your head free and you can go ahead and
close your eyes if you like and you can
just do this for a few more rounds
inhaling let's take it to four and
exhale for eight so we inhale through
the nose for four
and exhale for
eight really good in through the nose
for
four and out through your mouth for
eight and you can start to take this in
your own time just doubling the length
of the exhale from the
inhale
and you can keep doing this on your own
and I'm going to talk you through why we
double the exhale so the 2x nerve is a
really powerful way to calm your vagus
nerve and the vagus nerve is the thing
that connects your brain to your body
it's the thing that can get you out of
fight or flight and into stay and play
so you're just doing this on your own
you're inhaling and then doubling the
length of the exhale and as you're doing
this just noticing that your body starts
to
soften that you start to bring your
awareness into the body into the present
moment you know our stress hangs out in
the past and the future stress is a
byproduct of reviewing the past and
rehearsing the future and so as we
practice 2x breath it's a beautiful way
to bring ourselves into our body and
into the right now so we'll do a few
more cycles of this inhaling for
four and exhaling for
eight
really
good beautiful and now keeping the eyes
closed we're going to move into an
exercise of surrender where you're going
to be silently thinking the words let go
so on each inhale I want you to silently
think the word let and as you exhale Hal
silently thinking the word
go and you don't have to worry too much
about the tempo you don't have to worry
about focusing on these words you're
just hearing them as a whisper of an
echo in the background of your mind just
breathing in
let and breathing out
go letting it be ever so gentle in the
background of the
Mind
just hearing
let
go and noticing that your body will
start to surrender and let go as you
gently think these words using them
almost like a mantra almost like an
anchor to De exite the nervous system to
give your body some
rest like you're hitting the reset
button and the
recharge so you can go back into your
life with EAS even more
clarity and even more
awareness and again if you feel like you
might be falling into sleep or if the
mind is racing that's all a okay just
know that you have these words let go to
come back to like an an Anor and
noticing that your body is doing just
that as you start to hear these gently
in the background of your
mind reminding yourself that thoughts
are not the enemy you're absolutely
allowed to have thoughts when you notice
that you've taken a mental field trip a
okay that's your cue to gently float
back to the words let go you're doing
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great
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for
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so
let's keep the eyes
closed but we'll let go of these words
inside almost like we're cutting the
cord to an anchor gently bringing our
awareness back into the body back into
the
room and as you're starting to bring
your awareness into your body starting
to take some deep breaths I'm going to
ask you a few
questions and I want you to just listen
for the answer you don't have to
consciously think about about the answer
just know that me introducing these
questions into your body will wake up
your body's innate
intelligence and some of the things I'll
say will be true some of them won't be
true but all of them will have a bit of
an emotional charge and so what we're
doing is that we're just clearing the
emotional charge to help get rid of some
of the
stress so what if I knew that I'm
exactly where I meant to be
how do I trust that I'm actually ahead
of
schedule why did I get so stressed to
begin
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with don't I love my illusion of
control how do I see that it's actually
an
illusion how do I trust that nature has
my
back how would I act if I knew that I
could not Veer off my
destiny wouldn't I have more fun
wouldn't I feel more
Brave wouldn't I be willing to let go
and Trust
nature why do I love my illusion of
control doesn't it feel
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safe aren't I scared that if I Let Go
that'll just be a lazy
person
how do I see that that's not
true how do I see that the more I
Surrender the more I let go the more
present I am in the right
now don't I know that the more present I
am the better able I am to show up in
the
world isn't it time for me to show up as
the most amazing version of
me aren't I ready for
that won't it be more
fun how do I see that the stress isn't
serving
me how do I give my body permission to
let go of
it how do I thank this stress for
getting me where I've gotten and
simultaneously let go of it because it's
going to keep me from getting where I
want to
go isn't that true the tools that got me
here won't get me where I need to
go aren't I ready ready to step into my
full
power doesn't the world need my unique
flavor of
gifts how do I trust that I'm
ready taking a big deep inhale through
your
nose and exhaling through your
mouth and again a big deep inhale
through your nose
and this time exhaling letting go of
anything that isn't serving
you and one final time biggest most
delicious inhale you've taken all
day and as you exhale just letting some
sound out and releasing any stress
that's left
over so good and in your own time
whenever you're ready we can start to
slowly gently Open the Eyes we hope you
enjoyed your meditation
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started
