💗 Meditation Monday 🧘‍♀️ -Meditation for Mental Health
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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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Man, it feels like the further and further we get into 2025, the more and more important it becomes for me, I'll speak for me, for me to uproot myself from the normal movement of life and sort of pop my head up

and remember what I said that I wanted to be this year and what was important for me and the values that I say are really important in my life right now and just to check in with that on a regular basis. I'm doing that today. You can see where my head is today. I'm doing some kind of like 30,000-foot view check-in on business, on life, and man, it feels really good. So I'm so excited to be here with you today.

May is Mental Health Awareness Month, and it is a really big month for us here at the Women's Meditation Network because everything we do

can be supportive to your mental health. Everything we do, the hundreds of meditations that we create across our 20 podcasts every single month. Part of the reason I do that is so that you can grab what you need at any given moment. So I hope that you really lean into this resource that we have for you sometime this month as you need it.

Most of my listeners tell me that they listen for a couple of reasons. Number one, they're listening because they can't sleep and they're having insomnia or their mind's going crazy at night. So they reach for my meditations in order to help them fall asleep. So that's one. The other one is that they want some consistency in their meditation practice. And it's just really easy to press play at a certain time of day and just have

have that meditation ready for them. So most of those listeners are listening on my Morning Meditation for Women podcast. And then the other reason a lot of people are listening is because you're experiencing some upset or kind of raised levels of anxiety or unhappiness or frustration or sort of like...

you know, like things are not feeling aligned, things are not feeling good. So you come to these meditations in order to help you calm down and sort of move through all of it. So no matter why,

You are coming to listen to our meditations. I am so grateful that you listen. I'm so grateful that you're here for our live Meditation Mondays every Monday. And just know this month, we have a ton of specific mental health meditations for you across all of our podcasts, but three in particular, Meditation for Women, which is my original show,

sleep meditation for women and morning meditation for women. I've put all the links here in the description so you can easily access those. So come and listen with me. Come and meditate with me. I also want to make sure that you know one of the other cool things that we're doing to support mental health and to just celebrate meditation as a tool for mental health and self-awareness is World Meditation Day is on May 21st. And so the seven days

prior to World Meditation Day from the 15th all the way through the 21st, I will be doing a live meditation daily. So come join me. It'll be 10:30 a.m. Eastern Time here at the same place that you're watching right now. Okay? All right. Let's get into today's meditation. So as we think about mental health, I want you to take a moment to sort of like sidestep what

sort of the big media interpretation of mental health is. And I want you to come into yourself and really ask yourself what it means when your mental health is taken care of, when you feel mentally healthy and vibrant. And I just want you to hold on to that so that you can come into this meditation to get what it is you need. Okay? So if you're at a place where you can close your eyes, go ahead and do so right now.

And then just ease into your breath, find its rhythm, just focusing on the in and the out, imagining it just like the waves at a beach, coming in, coming out, coming in, coming out. And on your next few breaths, see if you can expand your inhale and exhale just a little more, breathing in a little deeper, breathing out a little fuller, breathing in,

Breathing out, just noticing if there's a little more calm in your body, a little more warmth spreading as you bring your attention in from the outside world into your inside world. Feel your body melting, your shoulders lowering, your back releasing, and your arms and legs getting heavier and relaxing.

What makes you feel mentally healthy, mentally vibrant, mentally clear? See if you can take a moment and just remember what it feels like to feel this. How does your mind feel? How does your body feel? How does your energy feel? As we think about experiences and moments that can make or shake our mental health and make us feel

misaligned, there are often these moments of darkness, of yuckiness, moments or experiences or emotions that arise that seem to just knock us off our stable platform of health. And it's okay. Sometimes these are surprising incidences that just come up and really shake us

Sometimes this feels like death by a thousand paper cuts, being under the same pressure or feeling the same weight day after day after day. Sometimes this feeling can be there for seemingly no reason at all. We can just wake up and feel like we have a little bit of a gray cloud over us. There's nothing wrong with you. You are whole and these moments are okay.

But today we're just going to recognize some of these moments, some of these experiences, some of these feelings, and see if we can see past them. See if we can remember that who we are is so much greater than any of these moments, any of these feelings. They do not define us. So take a deep breath,

and imagine yourself clearing anything out that feels heavy and then release it on your exhale. And I want you to imagine a particular moment of heaviness that you can remember from the recent past. Just remember how it is that you felt in your body and in your mind. What kind of thoughts were moving through you? Just observe this vision.

Observe this memory without any judgment, without any emotion, knowing that you are here separate from it. And now with every breath in, I want you to imagine wrapping your arms around this memory as if you're giving it a big, warm, loving hug, loving yourself in this moment and reminding yourself in this moment

that you are whole and you are perfect just the way you are. Imagine this scene slowly starting to dissolve in your embrace like little pieces of paper breaking apart and floating away into the wind until nothing is left between your arms. Supporting our mental health means loving who we are in those moments

with grace, with forgiveness, with unconditional love and remembering that we are separate from all of it. That our true souls shine as the storm clouds pass. So take a deep breath, hold it at the top for just a moment and then let it all go until the very last drop of air is released.

Slowly open your eyes and place your hand on your heart remembering that here is where you are and everything is okay. Thank you so much for joining me today. I continue to be excited to do these live meditations for you and I hope you join me during on the 15th for our celebration of World Meditation Day.

And remember, you can always let us know if there are specific meditations that you're looking for that you can't seem to find across our network. I love creating custom meditations and making sure you are getting exactly what you need to hear. All right. Namaste and have a great Monday.