💗 Meditation Monday 🧘‍♀️ - 5 Minutes of Focus Meditation
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Welcome to Meditation for Anxiety. I'm Katie Kramitzos. I'm the creator of the Women's Meditation Network and your guide here. I am so grateful you've taken the time to be here with me right now. This episode is made possible thanks to the generosity of our sponsors. And after a message from them, we'll begin today's episode. If you'd like to listen ad-free, become a premium member by following the link in the show notes.

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And I suspect you are too. I give to my kids, my husband, my friends, my family, my work. And I truly love this about me. But it can be draining and exhausting. Am I right? As a matter of fact, I have to constantly check in with myself to make sure I'm doing what I need to remain nourished.

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What's the one thing about your health that you wish someone had told you years ago? For me, it was that our gut is the foundation of our overall health and vitality. It's not just about digestion. The gut affects everything from your energy levels and your mood to weight management and even longevity. And this is why I love Bioma. Most gut supplements contain probiotics.

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So visit bioma.health and use the code WMN to get Bioma with an extra 15% discount. This is a limited time offer, so don't miss out. Claim your extra 15% savings today. Your gut will thank you. Hello and welcome to Meditation Monday. I'm so grateful you're here with me right now.

If this is the first time you're listening to one of our meditations, welcome. I am so, so happy that you're here and I encourage you to go look through all of our 20 different podcasts you can find at womensmeditationnetwork.com and just use it as your own personal meditation library here for you whenever you need. If you are a regular listener, I just love you so much. Can I just tell you?

I have been so full of gratitude lately for you, for how much it means to me that you show up, that you have come to love these meditations and you come here to press play and to spend some of your time here with me. And it just really means a lot. So thank you. You give me the opportunity to do what I really love doing. So thank you.

So I'm actually coming to you after a couple of days away in Mexico and I'm feeling pretty relaxed right now, which is amazing and exactly why I went. You may or may not know that I am a big fan of taking time away for yourself in order to recharge and relax.

just have space. And so this was a trip I went to with two other girlfriends down to Tulum, Mexico. And it was the perfect combination of relaxation and girlfriend adventuring, which was so good. So I came back very full, very rested. I spent a lot of time sleeping. And, um,

really clear about some things that I hadn't really even noticed that I needed clarity on which is the magic of taking the time to be with yourself you don't have to go to Mexico to do that you could come here with me and be here in meditation with me to do that but it is such a beautiful practice giving yourself the space for self-introspection just quiet and stillness

What has come up for you as you have spent time alone? What have you come to hear or found clarity on in your moments of stillness? I would love to know. Before we get into our Meditation Monday for today, I want to make sure you know that May, the month coming up, is a huge month. It is Mental Health Awareness Month.

We are also celebrating Mother's Day here in the US and it is World Meditation Day on May 21st. So we have a lot of incredible meditations to share with you all month long. So make sure you're subscribed to your favorite podcasts of ours. Again, we have 20 of them.

so that you get access to all of these special mental health meditations, these Mother's Day meditation series that we're doing, and all sorts of amazing content that we are creating for the month ahead. And of course, I'm always so grateful when you leave a rating and review on Apple

Not only does it help me hear what you have to say and what your experience is with these meditations, but it also helps others who are just like you searching for meditations like this find us easily. Okay, let's get into today's Meditation Monday. Let's begin with a big, deep breath in. Let's bring ourself to this moment right here.

and whatever thoughts you've got going on, whatever thoughts you have that are popping up, worries about your tech, thoughts about all the things you have to get done today, all the details that you want to organize and control, anything that might be lingering in you, any emotion, any heaviness, just recognize it and let your breath carry it out. And in doing so,

we naturally come right here. Just present to this moment, to this breath right here. Today's meditation is going to be a deliberately brief one. It's called five minutes to focus and I am sure I'm not the only one who has felt or perhaps is feeling today the energy of scattered.

The energy of our minds being in a thousand different places, the energy of our bodies feeling like perhaps we're jumping out of our skin, feeling like we are having a hard time just sitting down and doing the thing or sitting down and being present with what is in front of us.

So I get asked a lot and I have been asked a lot over the years of doing the Women's Meditation Network. Like I need help focusing. Can we have meditations to help me focus? So yes, we have those across all of the network, but this one in particular is going to be a brief one so that you can

just click play as you go back and listen to it after we've recorded it or as you are sitting here listening to it live. You can literally just like come into presence, come into focus in just five minutes, okay? So it's a really practical one that I would love for you to keep on hand as you need it. So let me know in the comments if you are feeling focused today or if you are feeling that you're having challenges focusing. I would love to know.

it is completely okay that we don't feel focused, that we feel like, you know, just something is off. And there's a thousand different reasons why we might not be feeling focused or why we feel like we can't sit still. And, you know, all of them are important and none of them are important. So the important thing is, is that you are aware of

that feeling and you know you want to move through it and this is a meditation that can help you. Okay, so go ahead and close your eyes with me again if you can and drop your arms into a position that's relaxing, that's comfortable and see if you can imagine just a soft wave of calm flowing from the top of your head down through your neck, down each arm, cascading down your spine.

opening your chest, softening your belly and easing down your hip and your legs a little deeper with every inhale and a little bit longer with every exhale till you're slowing yourself down, breath at a time. Now see if you can visualize all these little fireflies of energy within you and surrounding you.

All of these fireflies lighting their lights, calling for your attention, wanting you to engage, wanting to pull you away from here. If you know what those fireflies are and what they represent, just see if you can label them as such. Your tasks, your worries, your lack of sleep, your anxiety about a due date, your responsibilities, your excitement.

about something coming up. Whatever they are, just imagine those fireflies flying all around you and within you as you stay here slow and calm with your breath. Now we're going to take three deep breaths in together and every time you breathe in, I want you to imagine gathering up these fireflies

and every time you breathe out I want you to imagine releasing them and watching them fly away. If you want to bring your hand to your heart or bring your hands together in front of you, you're welcome to. Go ahead with your first deep breath in filling up your belly with air and gathering those fireflies and then exhale and let them all fly away. Breathe in deep again

Gathering up the next batch of fireflies and then exhale letting them all. And on this last deep breath in, gather up all the remaining fireflies and then exhale and let them go. Watching them fly away, dissolving into the space far beyond you. Bring yourself to your center and notice the calm. Notice the space.

and just breathe here feel yourself connect to the deepest part of you the part that is rooted and stable and focused take one last deep breath in and then exhale gently opening your eyes and coming right here hopefully you not only feel a little bit more calm but you can feel a release of all of that energy

and you feel the stability of being grounded into you. I hope you have the most amazing Monday, full of focus, full of peace. If you want more meditations that can help you focus, if you want more sounds that you can play in the background while you are working,

We actually have a handful of our podcasts that are just sounds. We have ambient sounds, we have sleep meditation sounds, we have white noise sounds, we have water and nature sounds. Go find all of these meditations. I've just put the link there in the comments.

and you can just press play. They're each about an hour long, so you can work real nicely as all of that beautiful sound is in the background, and you can focus on what you need to focus on today. Okay, I love you. Thank you so much for being here. Namaste.