- Hello, my Skillshare class just launched.
It's all about my approach to self-care.
So come along for a sneak peek of my class.
Let's go.
(upbeat music)
So one way that I really like to get into meditation
is by doing a little body scan,
doing a little breathing exercise.
So we're going to set our timer for two minutes.
And what I like to do
is I like to sit down on a chair,
sit up nice and tall,
but you want to let your back rest
up against the back of the chair.
Let your feet be planted on the ground.
You can let your palms rest
face up on your knees,
or you can let your palms rest
face down on your knees.
If you're feeling kind of overwhelmed
and kind of all over the place,
having palms down is really nice.
If you're feeling kind of like you wish
you had a little bit more energy,
or a little bit more gusto,
you can let your palms rest face up.
So I'm just going to let my eyelids close,
take a deep breath in my nose,
and open up my mouth and let it go.
(Jonathan exhales)
Big breath in the nose.
Gently open your mouth, let it out.
(Jonathan exhales)
Take a deep breath in the nose,
pausing at the top,
open your mouth, let it go.
(Jonathan exhales)
Then I want to start down at our feet,
just feeling our feet
supported by the earth beneath us
while you're still breathing in your nose.
And out your mouth (Jonathan exhales)
bringing your intention up into your calves,
into your knees.
Then just feeling your body sitting in the seat,
feeling yourself supported
and relaxed as you breathe in your nose,
then opening your mouth and letting it go.
(Jonathan exhales)
Just feeling with each inhale,
bringing in fresh breath
and then every exhale,
just sinking a little bit deeper
into the chair beneath you.
Deep breath in,
big breath out.
And you can just notice
if there's any tension that comes up in the body
and you're directing your breath there.
I feel it a little bit in my shoulders, my neck,
big breath in,
open your mouth, let it out.
(Jonathan exhales)
And then at the end of your two minutes
you can start to slowly blink your eyes open,
staying connected to that sense of breath.
Now, what we're going to do with that exercise
is we're going to work on something
that I like to call,
"Above the line and below the line," thoughts.
I'm going to open my little planner
to just a little lined sheet of paper.
When we think about writing down
what comes up for you after your meditation,
I like to think about it as there's a line.
Things that are above the line
are love-based things
that come up for you in your meditation,
and things that are below the line
are things that are fear-based feelings
that we have that come up during the meditation.
If you can just gently observe
what some of those thoughts that came up
on your little meditation movie screen were
and then come back to your planner
and write them down,
it's going to help to get us out of our mind
and onto paper what's kind of going on for us.
And then when we know what's really going on,
we can decide what we really need.
And I really like that
because it helps to slow us down
and it helps us to materialize
and get out of our head
and onto a piece of paper,
by using our body to help to express
and process what's going on for us
so this is a really useful tool to kind of connect
into the gorgeous vault that is you
and let's do it.
I noticed that there was like a fear of judgment
that was coming up for me,
from you, the viewer,
you gorgeous student you,
from watching.
And I noticed that there was this like kind of moment
of like, "Oh, my eyes are closed and I'm on camera."
And is like,
"Is someone going to think I look silly?"
So there was a moment of fear
but then, I realized as I kept coming back to my breath
that there was a little bit of tension
as a result of that fear.
Well, so then I said to myself,
"I'm going to breathe into that tension,"
which I had shared,
and I'd said,
"Oh, I feel a little bit of tension in my neck,"
and so I breathed into that.
And then I realized that I am worthy of your time,
and I'm worthy of sharing
what I've come to learn with you.
And then, this, you know, deeper part of me came up
and said, "Wait, girl, you're kind of fun,
and this is really important that we share this method
of calming and grounding and working with ourselves.'
So then I'm going to write,
"I'm kind of fun."
Really, I felt a sense of confidence come up.
It's not about this idea of toxic positivity
or like I'm only going to do these things
that are above the line.
It's really about acknowledging that we all have parts
of us that get insecure
or like below a line of confidence
and really what our jobs as adults are
is to be that parent
and be that caretaker for ourselves.
We can't really look for that nurturing
and that calm and that ease and validation
from external sources,
not from other folks, not from things.
I mean, we can temporarily,
but it's exactly that, temporary.
And so really how we can learn to deal
with those insecurities and deal with those fears
is by really learning to assuage them,
which is another gorgeous word
for calm them ourselves.
(upbeat music)
You did it, but that's just the beginning.
Embark on a self-care journey
on my new class on Skillshare.
I can't wait to see you there.
(upbeat music continues)