💗 Meditation Monday 🧘‍♀️ -When Something Is Weighing On Your Heart
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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 to our Meditation Monday. I'm really excited that you're here with me right now. Every Monday, I go live both in our Facebook page, Women's Meditation Network, and on our Instagram page so that you can meditate with me and make it a practice every single Monday. I would love to see you there. The link is in the show notes. We go live at 1130 a.m. Eastern.

Also, I wanted to let you know that I would love for you to join me for a seven-day live meditation series that is coming up. It starts this Thursday, May 15th. It is totally free to join and the link for that is also in the show notes. I will be meditating with you live every morning at 10.30 a.m. Eastern all the way leading up to May 21st because that is World Meditation Day.

So it's a really great way to kickstart your meditation practice or just enhance it with some fun life meditations and celebrate with me on the 21st that you are using the beautiful tool of meditation in your life. Okay, here we go with today's Meditation Monday.

Today we have a really special meditation, one that has some beautiful emotion and stories and realness behind it. I've had a couple listeners reach out recently and they

And there's been a common thread in their emails and in their messages that they're sending me. And the common thread comes down to whatever it is they're dealing with in life. Some things are heavy, some things are exciting. This phrase keeps on coming up that there's something weighing on my heart. There's something weighing on my heart. And I've had quite a few listeners say that term or something near that term. And so I really wanted to create this meditation

to address that. And so if you find yourself in a moment right now, or perhaps you've been here recently where there has been something heavy on your heart, there is something weighing on your heart. This is exactly where you're supposed to be right now. Sometimes the things that are weighing on our hearts are uncomfortable. Sometimes they're dark. Sometimes they're scary.

sometimes they're really big and in the bigness and the excitement of that bigness, it can be a little overwhelming. So there's so much emotion. Something weighing on your heart doesn't necessarily mean like, oh, it's negative and it's the stress and it's the fear. It can be those things, but it can also be a little bit of everything, just like life being heavy on your heart right now. So whatever...

it is that's going on in your life that might be making you feel that. I want you to bring it all here. And today's practice is going to help you not get an answer to it because that's not really the intention of our meditation today. Although if you happen to have some clarity during our meditation about what answers might be in order to absolve that heaviness, awesome. But really our goal is to be here with it.

to acknowledge it, to sit with it, to let it sit with us. And in that, to actually befriend it and be okay with something weighing heavy on our hearts. We kind of live in a society where when things are uncomfortable or

different, we want to get rid of it. We want to immediately know the answer. We want to know the solution. We want to follow the 12-step guide to do A, B, and C. We want to numb it out. We want to do anything and everything to get rid of it and let everything be light and sunshine and rainbows again. And I don't believe that that's life. I think that there's so much beauty and depth and goodness in allowing things just to be. So that's what we're going to practice today. Okay?

So if you're at a place where you can, go ahead and close your eyes. And as you take your first deep breath in, bring your shoulders up to kind of scrunch them and squeeze them close to your neck. And then as you exhale, release them down. Then on your next big deep breath, I want you to take your hands and squeeze them into fists, making all of your muscles in your arms really tight.

And then on your exhale, let it all go and allow your arms to relax. And on this next deep breath, I want you to squeeze the muscles in your legs if you can, letting them be tight and hard. And then on your exhale, release the squeeze and sink into relaxation.

And on this last deep breath, I want you to squeeze together all the muscles in your face. Squeeze your eyes shut. Make your cheeks hard. And then exhale and release. Feeling all those muscles relax. And continue to stay here in the rhythm of your breath. Feeling it slow down with every cycle. Bring yourself here. Whatever thoughts might be lingering around in your head.

Just allow them to be as you come back to your breath. Now see if you can imagine the embodiment of this weighing on your heart. What shape does it take for you? Is it a big rock, boulder, or the shape of a statue of something or someone? Or maybe a hot ball of fire?

Whatever that embodiment of this heaviness weighing on your heart looks like, imagine yourself taking it out from within you and placing it to the right of you, letting it just sit here with you. Notice how you immediately feel a little cooler, a little lighter as this object just sits right next to you.

and see if you can take a moment just to look at it, observing it without any expectation, without any judgment, without any fear. Just look to see what's there sitting next to you. Perhaps this moment to reflect gives you a little bit more insight to what this is and why it's here. And if any emotion comes up, any fear, any sadness,

any stress, any excitement. Feel yourself breathing it all out with your exhale and coming right back here to you, right next to this object. Be here for a moment. There's no need to know exactly what's here. There's no need for a solution right now. There's no need for all the answers to come

It's just you being present to this feeling, willing to sit in it, to be with it, surrendering to the trust that all the answers will come, all the clarity you need will reveal itself at the exact right time. Stay here for just a little longer, letting it be okay that it's just you here and present with this heaviness now.

Imagine yourself placing your hand down in between you and this object and lightly touching it. You feel just a soft warmness and a knowing that it's here and yet a relief that is not sitting on your heart anymore. As you take your last few breaths, imagine yourself breathing out and letting go of any of the stress

or tension that has been built up here as you've held this. And then come back into you knowing you are whole and you can trust yourself. Let's take one last deep breath in as you breathe in coolness and light into every part of you. And then slowly open your eyes and come back here with me. My hope is that you leave this meditation

Feeling lighter and also embracing that things are sometimes messy and we don't always have the perfect answers right away. But trusting ourselves that our intuition knows how to lead us through. We know how to come back into alignment. Thank you so much for being here with me today. I'm so grateful that you show up here with me live every Monday.

And I also want to make sure that you know about a live seven day series that we are doing starting this Thursday.

So World Meditation Day is on May 21st and starting on May 15th, I am doing a live meditation every single day. It'll help you flex that muscle of daily meditation. So come here with me. Let me do the heavy lifting and guide you through a really calming and peaceful experience that'll help you come to presence throughout your days.

All right. The link is in the comments so you can go register for the event. It's completely free. All you got to do is show up. All right. I love you and namaste.