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When the World gets Overwhelming {meditation}

Posted by Melon Lime on

Wherever you are, find a comfortable seated position.

Feel your sits bones connected to the earth below you, to the Mother Earth holding you in her embrace of support.

Feel the crown of your head gently rising up towards the sky.

Let your spine be the connection between the Earth below and the Sky above.

Now take a slightly deeper inhale in though your nose and exhale it out through the mouth.

Do this one more time but this time as you exhale, relax that space between the eyebrows, your jaw, you shoulders and your belly.

In through the nose and out through the mouth.

Let it go.


Now let your breath return to its natural rhythm and as you read through these lines, keep your gaze soft.

Let your awareness rest at the space of your feet for a moment.

See how your toes, your soles of the feet, your ankles feel. See if there’s any pain or discomfort that is arising in this part of your body.

Then invite your awareness to slowly move up the body and check in with different parts of your physical body.

How are they feeling?

Continue with this scan of the body, taking your time, until, eventually and in your own time you reach the crown of your head, your connection with the Sky.

Take your time. There’s no rush.

Once you have an idea of how you’re physically feeling today, let your awareness rest in the space of the heart.

What do you notice?

And whatever you’re noticing, know that it is valid, it is welcome and it is here for a reason.

Can you let that feeling exist without fighting it off if it’s something uncomfortable?

Then let you mind travel back down to the soles of your feet.

With your next inhale invite your breath, prana, energy rise up through the body, through your legs, your pelvis, your torso and arms, all the way to the crown of your head.

With your exhale, invite the prana down, down, down all the way down to your feet and out through the soles of your feet.

Every inhale invites the breath up towards the crown of the head and every exhale lets the breath travel all the way down and out.

Imagine these inhales and exhales like a little sweep of your pranic, energetic body.

Every exhale is like a sweep of whatever no longer serves us, whatever we’re ready to let go of, bringing it all the way down and out of our central channel.

And every inhale collects new prana and delivers it through the whole body, all the way up to the crown of your head.

Let every exhale take the tightness, the worry, the unnecessary and let them leave your body, and let every inhale bring new life force, a new start to the breath and body.

Exhaling, letting the Earth take the load, inhaling, taking the Mother Earth’s prana and soaking it up.

Know that whatever needs to be let go of, can be held by the Mother Earth.

Know that whatever you’re lacking, the Earth can provide.

Continue with a few more breaths like this, feeling lighter with every exhale and more present with every inhale.

You can continue with this way of breathing until a wave of relief and lightness washes you over.

To finish this practice, bring one hand to your heart and the other to your belly.

Notice the heartbeat and the breath—the two things that are always here to guided you and to come back to when the world seems like too much.

You’ve got this and you are supported.

Bring your hands to your heart, palms touching, and maybe give this practice and yourself a little bow.

As you navigate the world today, may you feel a little lighter.

With love, always,


Katarina Tavčar Možina

Katarina Tavcar Yoga teacher

Dreamer, creator, storyteller, yogini.

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