15 Minute Guided Meditation for Anxiety and Over-Thinking Day 28 | Fightmaster Yoga Videos

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– [Instructor] Welcome
to Fightmaster Yoga, the place to get your yoga fix. This is Yoga Fix 30, day 28. And we have a gentle class today, followed by a meditation. So, sit up nice and tall and close your eyes. Bring the hands together. Our affirmation today, I have unlimited choices, opportunities are everywhere. I have unlimited choices and opportunities are everywhere. On your next inhale, just sweep your arms out, around and up. Draw your shoulders away
from the ears gently and then bring your right hand behind and left hand to right knee to twist. Inhale, sit tall. Exhale, maybe twisting
a little bit deeper. And then head to center and unwind. Inhale again, sweep the arms up. Keep the sitting bones connected down. As you exhale, right hand to left knee, left hand behind. Sit tall on your inhale and twist as you exhale, and keep equal connection through both sitting bones as you twist. Bring the head to center. Bring your fingertips in front. On your inhale, lengthen the spine and then walk forward any amount, stretching out your
hips and your low back. Try to keep your spine nice and long instead of letting it round. And then head up, inhale. Walk yourself back. Switch the cross of the legs. Put the other shin in front. And then interlace
fingers in front of you, press your palms out, and then inhale. Take your arms up alongside your ears. If they don’t make it all
the way up to the ears, that’s fine. Exhale, turn to your right. As you inhale, lengthen
tall through the spine. Exhale, maybe twist a little bit deeper. It’s a little more work. Come back to center, inhale. Exhale, release. Little more work when you
don’t have your hands helping. Bring your hands in front of you. Interlace the other pinky on the bottom. Exhale and then arms up on your inhale. Shoulders away from the ears gently, exhale, twist to the left. So now you’re using all of your abdominal muscles to twist, the obliques, especially. Inhale, back to center. Release the hands, exhale. Bring your fingertips in front. Lengthen on your inhale. And then again, walk yourself forward any amount to stretch out the hips. So keep your sitting bones connected down. Do the best that you
can to keep your spine nice and long here. Head up, inhale. Uncross, roll yourself forward onto hands and knees and stretch back into Child’s Pose. Take a nice, long stretch here. Keep the arms extended in front. Now as you inhale, come up onto your knees, lift your chin, lift your tailbone up. As you exhale, round your back, pull the ribs and belly in, and take your hips all the way back to the heels. Just a little warming up
of the spine and body. Inhale, come up. Again, bring the chest forward. Lift your chin and tailbone. Exhale, round the back, chin to our chest, and stretch all the way back, hips toward heels. And then maybe a little
longer breath this time. So inhale, try to lengthen out the breath. As you bring your chest forward, draw shoulder blades toward the waist, long inhale, and then a long exhale to round the back and take the hips all the way back to the heels. One more, longest breath, inhale, or not one more, inhale, come up onto the knees and stretch into Down Dog. That’s what I meant to say. Make sure your arms are
shoulder’s distance, but then walk your feet as wide as the mat and stretch back. You could also walk your
hands as wide as the mat. And then come through for seated position. So we’re gonna do a seated meditation. This is a visualization. It’s really good for reducing anxiety, this particular one. Sit up on a block so that your hips are
higher than your knees, or if you’ve got a blanket or a pillow, you could sit up on that. If your hips are not
higher than the knees, then you could sit on the ground. I really should be sitting
up on a blanket or a cushion, but the block was a little uncomfortable. Anyway, ground down
through your sitting bones and lengthen up nice and tall as you even out your breath here. So really just feel your body. Ground it down through your sitting bones. Nice and heavy, connected, stable. And then from that stable place, begin to find your
length through the spine. Try and keep your inhales and your exhales equal in length. Lift your chest, allow shoulder blades to release down the back. Our meditation today will be a visualization at the beach. So, just start to turn your mind’s eye to a beautiful beach setting. Now begin to imagine
that you’re walking down a long, wooden stairway. As you walk down that stairway, you can see that it opens up into that beautiful, expansive beach that you thought of. And the beach looks almost deserted, and it stretches off into the distance for just as far as you can see. The sand is very fine and it’s light. It’s almost white in appearance. Just clean and beautiful. As you step onto the sand in your bare feet, you start to rub the
sand between your toes. That feels really good just to walk slowly along this beautiful beach. And as you’re walking, the roaring sound of the surf is just so soothing that you can let go of
anything that’s on your mind. Watching the waves ebb and flow. They’re slowly coming in, breaking over each other, and slowly flowing out again. The ocean itself is
just this very beautiful shade of blue with a little bit of green, the shade of blue and green that’s so relaxing to look at. When you look out over
the surface of the ocean, you can see all the way to the horizon. And then you can follow the horizon just as far as you can see and notice how it blends slightly downward as it follows the curvature of the Earth. And as you scan the ocean, you can see many, many miles offshore, a tiny sailboat skimming along the surface of the water. And all of these sights just help you to let go and to relax even more. As you continue walking down the beach, you become aware of the fresh, salty smell of the sea air. Take in a deep, deep breath, and then let it go. And another deep, deep breath in. (inhales deeply) And breathe it out. And just notice how refreshed you feel and even more relaxed. And then just overhead, you notice two seagulls
flying out to the sea, looking very, very graceful as they soar into the wind. And just for a moment, imagine how you might feel if you, yourself, had the freedom to fly. And as you think of that, find yourself settling into a deeper state of relaxation as you continue walking down the beach. And now you feel the sea breeze blowing gently against your cheek, and the warmth of the sun overhead penetrating your neck and your shoulders. That warm sensation of the sun just relaxes you even more. And you notice you’re beginning
to feel perfectly content on this beautiful beach. It’s such a lovely day. And then just up ahead, you see a comfortable looking beach chair. And slowly, without any hurry, you just start to
approach the beach chair. And when you finally reach it, you sit back and just settle in. And as you find yourself lying back in this comfortable beach chair, you let yourself go and relax even more, drifting deeper and even deeper into relaxation. And then you just close your eyes and start to listen to
the sound of the surf, the unending cycle of the waves ebbing and flowing. So soothing. And that rhythmic sound of the surf carries you even deeper and deeper still into a wonderful state of quietness and of peace. And you just sit, relax, and rest for a bit. Mmm, keeping that nice feeling of contented peace, start to take a couple longer breaths. As you’re beginning to
bring your attention back into your body, our quote today comes from Walt Whitman. “Happiness, knowledge, “not in another place, “but in this place, “not for another hour, “but this hour.” And now start to bring your attention back
into your physical body and feeling that connectedness of the sitting bones on the ground. Take a longer breath and just slide your thumb across
the pads of your fingers. Make little movements in your hands. Move your head gently from side to side. And then bring your hands
in front of your heart. Now, anjali mudra. Bring the hands to the forehead to remind us to have
clear and loving thoughts. Hands to the heart, reminding us to have clear
and loving intentions. And the hands to the mouth to remind us to have clear
and loving communications, sending out positive energy to all beings everywhere. Namaste, and thank you so much
for joining me today. Tomorrow, we’re gonna
have a fun hip openers and arm balances class. And I want to invite you to a retreat with me. I would love to see you. And I’m having retreats this year in California and in
Arizona in the spring, and then in the summer, to Greece and Amsterdam and Morocco. So, go to fightmasteryoga.com, and at the top, you can click on the retreats tab and get some more information. I’d love to see you. See you tomorrow, though. Okay, bye.

 

34 Responses

  1. Angie Schneider

    January 28, 2018 6:16 am

    Thought this was going to be easy…but no, being still is not easy at all…Happy Sunday, Lesley!

    Reply
  2. Yvonne Lange

    January 28, 2018 12:14 pm

    Yeah! I caught up! Loved the guided meditation and as the weather is more than grey at the moment it was a wonderful mind escape to the beach. Thank you Lesley and see you tomorrow :-).

    Reply
  3. Sally Palermi

    January 28, 2018 2:40 pm

    I did this meditation last night and you created such a peaceful ambiance in my mind that I think my soul left and took a vacation to st.Lucia lol.Brilliant meditation!

    Reply
  4. Chantal van Velzen

    January 28, 2018 2:56 pm

    Day 28 done! LOVE guided meditations and this was just what I needed today! Couldn't stay in the beach chair though, at some point my inner mermaid just had to take a dive in that beautiful ocean 😊. See you tomorrow Lesley and Duke 💖🙏🏻

    Reply
  5. Yoga by DD

    January 28, 2018 5:13 pm

    Guided meditations are a beautiful thing…thank you Lesley!! I might just go to another one of your guided meditation videos on YouTube for tonight….Love and peace to you always. D

    Reply
  6. Patti Noe

    January 28, 2018 11:12 pm

    Really enjoyed this meditation! I did days 26 and 27 just before this since I missed the past 2 days. All wonderful practices. Can't believe the month is almost over!

    Reply
  7. saphia sheikh-ahmed

    January 28, 2018 11:30 pm

    Perfect meditation to end my Sunday. What a beautiful couple. Bless you both for sending all this love 💕

    Reply
  8. Allison Hanks

    January 30, 2018 12:51 am

    Absolutely wonderful! Your voice is so relaxing! I really loved this one and I’d love it if you made more like it! Thank you!✌🏻❤️

    Reply
  9. Garbo Abbott

    January 30, 2018 4:30 pm

    Loved this one! I had this vision sneak into my meditation of Duke going to the ocean and recording the sound for this meditation….helped me visualize! Thanks Lesley and Duke.

    Reply
  10. Cláudia Almeida

    February 27, 2018 12:51 pm

    So hard 🙂 But helpful.
    Just a small suggestion: next time you do a 30 day programme you could put the name of the programme in the title, just so it is easier to find.

    Reply
  11. Jessica Kravitz

    February 28, 2018 11:46 am

    Absolutely, loved this. Was so relaxing and exactly what I needed today!! So amazing. Thank you Lesley! 🙏Namaste <3 🙂

    Reply
  12. Allison Harrington

    March 26, 2018 2:18 am

    I did this guided meditation last night by candlelight (I’m getting ready to move for the 4th time in 5 years with 2 kids…stressful). After I finished and was blowing out the final candle it flared up with brightness. It just reminded me how we need to be patient during stressful times because as long as we keep our light burning we will eventually clear that obstacle and be able to shine more brightly. Thank you for your dedication to spreading the yoga love.

    Reply
  13. Julia Kartasheva

    May 27, 2018 5:03 pm

    This was a soothing, wonderful meditation. Thank you so much for sharing this with us!

    Reply

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