Instantly Feel at Ease Amidst High Stress — Guided Meditation with Zen Master Henry Shukman

welcome back to meditation Monday with me Henry shookman thank you for joining so I've already said that meditation can be an extraordinary journey of Discovery I believe that its deepest purpose is to reveal aspects of who we are and what our true relationship to the world really is which can kind of blow our minds when we when we when we taste them and of course meditation is not the only way of finding out that kind of stuff but it's an incred inredible way of grounding it into our lives and integrating it into the way we

actually live however the vast majority of us myself included come to meditation not for those reasons but to handle stress we may not even realize we've got stress we're just kind of miserable I was in that category in my early to mid 20s when I started meditating I was just really unhappy and had a good friend who meditated who was much less unhappy than I was and I decided to try out uh what he was doing and it changed my life here's what we're going to do today the tool we're going to be picking up

is around how to handle stress how to recognize stress and what to do about it through meditation and essentially the the main thing we're going to be working on is recognizing the signatures of stress in our bodies coming into the body Getting to Know It in the body and just that recognition starts to dial it right down so let's come into our comfortable seated position you can close your eyes or you can lower your gaze and as always we're going to start by really arriving so kind of catching up with ourselves you know here we

are with this little space this little Gap in our day when we get to be still and quiet and really it it can be a kind of Refuge so just take stock you know how are you doing right now that we've all just jumped in from our busy lives outside this space what are we carrying what's in our bodies right now what kind of momentum from the day we're not seeking to get rid of anything or change anything we're just starting to recognize what's going on for us catching up with ourselves now let's give the

body a chance to to relax to come into some kind of rest so letting your shoulders settle letting the seat receive the weight of your body letting the floor beneath you receive the weight of your legs and letting your whole upper body be at rest so either balanced or really giving giving the weight of your upper body to whatever support it has you get to unwind right now you get to sort of unbind yourself from the thread of your your days your busy days so now we may not particularly want to think about stress right

now but it's really helpful to in this space this kind of shelter almost of meditation we can get to know what happens in our bodies when we feel anxious or stressed you might just think about some minor stress or like there's a an email you haven't answered yet or a phone call or maybe the tire pressure on your car needs to be checked just some minor thing and just feel what happens in your chest or your diaphragm just below the the chest or perhaps in your throat is there some Sensation that you can notice in

your torso that seems to associate correlate with stress just do a kind of gentle scan of your torso is there some kind of energy some kind of sensation could be a [Music] tension tightness might be a a sense of heat or some kind of agitation sometimes there's a certain density or it might might be more like weather there's a a little high pressure system in the Torso whatever you're finding or even if you're not finding much of anything let it be the way it is while keeping one part of your attention open to whatever's going

on in your torso at the same time let let your shoulders be soft let the flanks of your body be soft let it almost be like the the whole of your torso is made of warm wax there's a warmth surrounding your chest area your diaphragm area feel that warmth like warm wax and feel how it can hold any uncomfortable feeling within if there is a tightness or a heat or a density any kind of unease notice that there's a softness of warmth in your body as well that can welcome and hold any discomfort we're learning

to let things be not to get rid of them to let things be to be with [Music] our sometimes anxious troubled hearts we don't need to banish them or suppress them or change them we ourselves and learn to allow them to bring a kindness towards our discomforts so just resting a moment with a soft body and a sense of allowing of kindness and patience toward any stress we might be feeling that we really can kindly welcome it and sort of tend it as if we might almost be rediscovering a kind of kind attentiveness that we've

always had and can turn it toward ourselves our own experience okay so let's you know in your own time come out of the meditation come back to space you're [Music] in sometimes people like to stretch a little bit after coming out of a SE whatever feels good for you so another tool as we're proceeding with these sessions this time probably or maybe a counterintuitive one when we're feeling stress we don't try to get rid of it instead we try to recognize it as sensation in the body and do maybe the last thing we want to

do which is welcome it allow it let it be part of what our experience currently actually is and in doing that we discover that we ourselves have a have a greater capacity than we might have remembered to give ourselves loving kind awareness thanks so much for joining me see you on the next meditation Monday