Hey guys.
It's Bex here and welcome to another video in my series You have Four Minutes for Meditation.
Today's video is by request and it's for all of you worrywarts out there.
[Music]
You may have noticed that my meditation spot looks a little bit different today, and that's
because I'm at the Maidstone Hotel, an exquisite little getaway in East Hampton, New York.
I'm getting away for the weekend with some friends and Mr. Borucki, trying to fit in
some quality time before baby number five gets here.
I want you to think of meditation as a little vacation, a little getaway from everything
else that's going on in your life.
But I don't want you to be bringing baggage along like you do on a real vacation.
So I'm going to teach you how to leave all of your troubles behind, put them in spots
where they belong, and not to bring them with you into your sacred space.
I'm calling this my "name and reclaim meditation".
So we're going to name the problem, name the issue, whatever is going on, and then we're
going to reclaim the moment for ourselves so that we can truly enjoy and stop worrying
about things that we have no control over.
For this meditation, like with all my meditations, I want you to be comfortable.
So pick a nice quiet spot on the floor, on a pillow, on the couch or even in bed like
me.
You can have your legs one foot in front of the other, crossed in half lotus, full lotus,
whatever works for you.
Sit up nice and tall by inhaling your shoulders up towards your ears and then exhaling your
shoulder blades down on your back.
Chin should be parallel to the floor.
You can close your eyes now, and let's begin our four-minute meditation.
With every meditation, I like to start by just examining and recognizing where we are.
Listen to the easy inhales and exhales of your breath.
Pay attention to the flow.
Don't try to change it.
Just fall easily into the pattern that your body is naturally establishing for you.
As you pay attention to your breath, it will be affected.
So just be patient and allow it to slow on its own.
Thoughts may be creeping in, especially if you're worrying.
You may be thinking that you don't have time for this, that you should be doing something
else.
Allow those thoughts to come in and imagine that you have three boxes in front of you.
One is for the past, one is for this moment, and one is for the future.
Let's name this thought.
Place it where it goes and reclaim this moment for ourselves, keeping the box for the present,
empty and airy and free from worry.
Maybe a thought creeps up about something that happened earlier in the day, something
from the past.
Recognize and honor that thought and place it in the box labeled "past".
Take your time placing it in the box, and with your next exhale, take a look at the
present box and notice the beauty of its emptiness and relax.
Maybe a thought pops up about a grocery list or something that you have to do later in
the day, an errand you have to run, a bill you have to pay.
Inhale.
Accept the thought.
Exhale.
Place it in the future box.
We will take care of that later.
Again, with your next inhale and exhale, notice the emptiness of the present box and allow
yourself to feel free in that open space.
Take one last deep inhale and exhale with me, and with your next inhale, go ahead and
open your eyes.
And there's a little tool that you can use in trying to just sort out your worries, sort
out your thoughts, and allow yourself to just be present in the moment.
It's name, place and reclaim.
It's as easy as that.
I believe that changing your situation is really more about changing your outlook than
your environment.
You can shift things around a million different ways.
You can end and start relationships.
You can reorganize your house.
But if you have clutter in your head, if you don't know how to sort out the stuff that's
going on inside, then you're really never going to be free of those anxieties and those
worries.
So it's your outlook.
But what's most important is keeping the present moment free from worry, free from clutter
- that moment where you're healthy, where your breath is flowing, where it's strong,
where you can hear your heart beating, where you know that you're safe, honoring that present
moment and knowing that there's nothing that's going to get in the way of you enjoying it.
So get rid of that baggage.
Place it in a box and move on.
I love you guys.
Thank you so much for meditating with me.
Once again if you have any requests, please leave them in the comments below, and I will
see you again soon in another Bex Life video.