💗 Meditation Monday 🧘‍♀️ - Processing World Events Guided 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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Hello and welcome. Thank you so much for taking some of your time to be here with me today. Thank you so much for giving yourself this gift of a few minutes to come into presence, come into the

intentional mindfulness. I'm really grateful that you're here. We're going to go ahead and get started with today's meditation Monday. And in order to set it up, I have a story to tell you, of course.

Yesterday was Sunday and I was up at 3:30 in the morning getting ready for my triathlon. I did a triathlon yesterday and it's been about 20 years since I've last done triathlons. I had a huge stint in my 20s where I did a lot of road races, a lot of triathlons, a lot of open water swims, all that sort of stuff and I loved it. I've always been an athlete so I've kind of gone in and out of just about every sport.

But it's been 20 years since I've officially done one. And I did it on a whim of my friends sort of asking me like, hey, would you let's do this together? I was like, sure, let's do it. So the last Wednesday was the first time I got on a bike in a long time. I haven't swam in about a year.

I haven't consistently ran in a couple months, really, but I've been working out, you know, so I'm like, I got this. Anyway, I show up to do the triathlon. It's great. I have a great time. It was really beautiful. There's so many things that I can talk about at another time about why that's so beautiful. And I love these events. But

What I want to the point I want to make to you is I come home sort of in this exhausted high of sort of feeling really aligned, like, wow, I really like put into life something that started here. Right. Felt really good. And I walked into we have friends staying with us right now. I walked into them letting me know about what happened with Iran yesterday.

And there was this immediate like cloud that came into my space and came into my energy. And it was just, I went outside immediately and just sort of like sat and meditated with it all. And, and it was just so interesting to me how, how,

because the news of that was just sort of like this doorway for like all of this other pain in the world and all of these other really dark things happening, you know, all around us. And I just thankfully just kind of observed all of these emotions and feelings and thoughts I was having. And they were sort of mixing and dancing with all of these emotions and thoughts that I was bringing in from the triathlon, right?

So I wanted to come today with a really meaningful meditation because one of the things I walked away with was if we wait for the world to be perfect, if we wait for things in our personal world to be perfect in order to feel peace, in order to feel grounded, that ain't ever going to happen because things are constantly moving in our world. Things are constantly happening. There are

seemingly always really dark things happening around us, within us. And so our job is to see if we can acknowledge all of these things, come at them with love and compassion for the outside world, for ourselves,

and really allow that to make some space for connection with peace. So that is the meditation I want to do today. You perhaps might have some of these world events sort of sitting heavy on your heart, no matter what your opinion is of all of them, right? Or other world situations that are happening and also in the news. Anyway, I'm very mindful of my news because man, that stuff hits and hurts and like sits on me so heavily.

So today's meditation, I really wanted to give you a tool that you could use anytime you feel things outwardly from the outside world or in our inside world, sitting heavy on your heart as a process to honor all of it, meet it with love and compassion, move through it and connect with your true self, connect with the peace that's always available to you so you can show up mindfully in the next moment after. Okay. All right. So

If you're at a place where you can, go ahead and close your eyes with me and just take a moment to sort of like shake. When I do meditations with kids, I call this the wiggles, like get the wiggles out. Get the wiggles out. Okay, move your shoulders a little bit. Shake your legs if you need to. And then when you're done with that, take a big deep breath in, raising up your shoulders and tightening everything up. And on your exhale, let everything go.

Take a big deep breath in again, keeping everything relaxed, filling yourself up and let another exhaling wave release from you, softening you, releasing from you. Take one last big deep breath in, imagining your air gathering up all of the things inside and then release on your exhale. Now allow yourself to

Just find an easy, gentle rhythm of breathing. It feels natural and easy. And it's as thoughts arise, which they will, it's okay. Just imagine your exhale blowing them away as you watch them dissolve into the air. There's nothing else you should be doing right now. No one else you should be. Be here, present, now.

simply connected to the rhythm of your breath. Now, I want you to imagine a visual, a landscape in front of you that represents all of the happenings of the world. Perhaps over to your right, you see visions and representations of war, famine, pain, tears, all across the horizon of your landscape, the pain of the world,

materializes in your vision. Feel it tug at your heart. Feel the connection you have to the people and the land in those scenes. And now come into your cell, into the landscape of you and see across your horizon, the pains, the details, the good, all of the little pieces of your life, the things that have been hard, the things that have

caused you pain and been challenging for you. The things that have been exciting, the things that have been hopeful for you, the ways in which you have felt aligned and joyful, let it all live there in the garden, the landscape in front of you, of your inner world. See the sunshine, the dark clouds and the rain, the tornadoes,

And the songs of the beautiful birds all coexist in this beautiful landscape of you. Now take a deep breath in. And then on your exhale, I want you to imagine a giant wave of love emanating out from your center, out, out, out, making it all okay, making all the juxtapositions okay.

Feel that wave of mist fill you with compassion and love for yourself, for all the dark and light within you, for everything, for all of you. And feel your entire body soften to it. And now imagine this new wave of mist expands well beyond you into the landscape.

across the horizon of the world, spreading compassion, peace, and love across all of these scenes of pain, all of these instances of darkness. Watch as that beautiful blue mist softens and calms the whole horizon. And see if you can feel your feet

rooted into the ground, deeply connected to the roots of those on the other side of the world, in our neighborhood. Let this mist of calm and love and compassion spread out through our roots, through our vision of this horizon. And let it be okay that these contradictions exist right now, that there is pain as well as beauty.

that there is love and that there is darkness, that there is life and that there is death. Feel the softness on your heart as you surrender to the okayness of it all in this moment. Now, feel this blue mist completely cover you from head to toe, wrapping you in a cocoon of love and compassion.

and sending waves of peace all through you. Take a deep breath in and exhale. Another deep breath in and exhale. And with each breath out, imagine that blue mist dissolving away as you are here right now, perfectly imperfect, just like the world around us and the world within us.

Go ahead and slowly open your eyes and take a deep breath to bring you right back here with me. How do you feel? What did that bring up for you? I would love to know. My hope is that you can move through the rest of your day being okay with all of the juxtapositions that we experience within and outside of us and just truly loving who you are and those around you.

I love you. Thank you so much for being here with me. I put in the description here a link to another meditation that I actually created quite some time ago called We Rise Together, a meditation of love for the world. If this is something that really resonated with you and you want more, please click on that link. And remember, we produce...

almost 200 meditations every single month. It's a lot, I know, but we do it because across our 20 podcasts, we want to give you exactly what you need at any given moment during your life's journey. And my hope is that you can go to any one of our podcasts on your podcast player, Apple, Spotify, wherever you listen,

and scroll through like a library and just find what you need and press play and let us guide you. And if you happen to be one of our listeners who, uh, we have quite a few of these who like have their favorites and they listen to those five meditations, like every, like those are their five meditations that they listen to. I would love to know that too. I would love to know your favorites.

I tend to be a person who meditates like that with guided meditations. Like that's the one I listen to, to go to sleep. And that's the one I listen to, to wake me up in the morning. So if that is you, let me know. I would love to know your favorites. Thank you so much for your time here. I will see you guys next Monday as well. Love you and namaste.