1 00:00:05,160 --> 00:00:07,400 Speaker 1: Hey, this is Annie and I'm not kind of stuff. 2 00:00:07,400 --> 00:00:19,680 Speaker 1: I never told you a production of iHeartRadio, and as 3 00:00:19,720 --> 00:00:24,040 Speaker 1: we are into the year New Year times, there's a 4 00:00:24,079 --> 00:00:27,920 Speaker 1: lot of stress. We've been talking about it and we've 5 00:00:27,960 --> 00:00:32,080 Speaker 1: been bringing back some of our favorite episodes. One of 6 00:00:32,120 --> 00:00:35,640 Speaker 1: the things that we've both been discussing is how desperately 7 00:00:35,680 --> 00:00:37,720 Speaker 1: we would love to have Eves back on to do 8 00:00:37,800 --> 00:00:43,000 Speaker 1: a meditation session. And the meditation session she did with 9 00:00:43,080 --> 00:00:49,959 Speaker 1: us this year was wonderful. All of us, almost Minty team, 10 00:00:50,040 --> 00:00:55,640 Speaker 1: were like, we all needed this, Thank you so much. Yes, 11 00:00:56,480 --> 00:00:58,279 Speaker 1: so we thought we would bring that one back. If 12 00:00:58,320 --> 00:01:02,800 Speaker 1: you have any stress that you're working through to help 13 00:01:02,920 --> 00:01:11,319 Speaker 1: to help relax, so please enjoy. Hey, this is Annie 14 00:01:11,360 --> 00:01:13,120 Speaker 1: and Samantha and welcome to stuff I've never told you 15 00:01:13,120 --> 00:01:25,200 Speaker 1: a production of iHeartRadio. And today we have something very 16 00:01:25,240 --> 00:01:28,280 Speaker 1: special for you. We reached out to a good friend 17 00:01:28,280 --> 00:01:31,000 Speaker 1: of the show, Eve's, who you've heard from before, to 18 00:01:31,000 --> 00:01:34,000 Speaker 1: see if she'd put together a calming meditation for all 19 00:01:34,040 --> 00:01:37,920 Speaker 1: of us, and she delivered with a ten minute meditation 20 00:01:38,080 --> 00:01:41,520 Speaker 1: all about love and compassion. She'll guide you through it. 21 00:01:41,560 --> 00:01:44,840 Speaker 1: She's a great guide. It's really simple but really powerful. 22 00:01:45,360 --> 00:01:47,160 Speaker 1: So we'll let eves take it away. 23 00:01:54,680 --> 00:01:59,600 Speaker 2: Get comfortable exactly where you are. It's okay if you're 24 00:01:59,640 --> 00:02:04,200 Speaker 2: an am that's unfamiliar, if where you are isn't perfectly quiet, 25 00:02:04,840 --> 00:02:08,840 Speaker 2: or if there are people around you. The important part 26 00:02:08,960 --> 00:02:11,919 Speaker 2: is that you have the next ten minutes to yourself, 27 00:02:12,720 --> 00:02:15,840 Speaker 2: and that you begin this meditation with a kind and 28 00:02:16,000 --> 00:02:24,080 Speaker 2: open heart. If you haven't already close your eyes, bring 29 00:02:24,120 --> 00:02:29,560 Speaker 2: your attention to your breath. Notice the tension that you're 30 00:02:29,600 --> 00:02:37,000 Speaker 2: already holding in your body. Where is it? How does 31 00:02:37,040 --> 00:02:50,240 Speaker 2: it feel? Meet those feelings with gentle curiosity, and keep breathing. Inhale, exhale, 32 00:02:52,480 --> 00:03:01,520 Speaker 2: inhale and exhale. Imagine your heart's soft with each breath. 33 00:03:03,880 --> 00:03:08,160 Speaker 2: You have the capacity to practice compassion toward yourself and 34 00:03:08,560 --> 00:03:18,359 Speaker 2: toward others. First, recognize the fact that life is hard. 35 00:03:19,800 --> 00:03:22,880 Speaker 2: The reason we have to practice self compassion at all 36 00:03:23,040 --> 00:03:28,200 Speaker 2: is because there is suffering. There is no need to 37 00:03:28,280 --> 00:03:33,280 Speaker 2: sugarcoat it. In this moment. Whatever you're struggling with right now, 38 00:03:34,520 --> 00:03:39,320 Speaker 2: acknowledge that it is difficult and that managing your thoughts, 39 00:03:39,920 --> 00:03:48,880 Speaker 2: emotions and actions is challenging. Breathe in and breathe out, 40 00:03:50,000 --> 00:03:54,520 Speaker 2: and say to yourself, I'm having a hard time. Right now, 41 00:03:55,840 --> 00:03:59,440 Speaker 2: I'm in pain and it's difficult for me to deal with. 42 00:04:01,600 --> 00:04:03,640 Speaker 2: If there is another way you'd like to say this 43 00:04:03,800 --> 00:04:09,520 Speaker 2: that feels more honest to you, say that instead, take 44 00:04:09,560 --> 00:04:12,720 Speaker 2: a moment to notice how it feels to sit with 45 00:04:12,760 --> 00:04:22,400 Speaker 2: that recognition rather than bypass it. Where does it show 46 00:04:22,480 --> 00:04:26,720 Speaker 2: up in your body? Maybe you place a hand on 47 00:04:26,760 --> 00:04:30,120 Speaker 2: that spot, sending care and warmth to the area that 48 00:04:30,200 --> 00:04:38,680 Speaker 2: needs it most right now now, offer yourself gratitude for 49 00:04:38,800 --> 00:04:43,279 Speaker 2: having the strength to admit that. Find comfort in the 50 00:04:43,320 --> 00:04:48,400 Speaker 2: fact that you are not alone. Many people have and 51 00:04:48,720 --> 00:04:54,080 Speaker 2: will feel stress and sorrow when trying to reckon with life. 52 00:04:55,160 --> 00:05:00,200 Speaker 2: Remind yourself that you are not weak for suffering and 53 00:05:00,279 --> 00:05:05,800 Speaker 2: say to yourself, I am simply experiencing life as it unfolds. 54 00:05:08,279 --> 00:05:15,039 Speaker 2: Offer gratitude for the present moment, for your breath, for 55 00:05:15,120 --> 00:05:18,359 Speaker 2: being able to set aside this time for your well being. 56 00:05:24,480 --> 00:05:28,000 Speaker 2: Now that you've acknowledged your pain, you can meet it 57 00:05:28,040 --> 00:05:33,280 Speaker 2: with kindness. Life may be hard, but you don't have 58 00:05:33,360 --> 00:05:38,160 Speaker 2: to be hard on yourself. Come back to your breath. 59 00:05:39,960 --> 00:05:47,440 Speaker 2: Bring loving awareness to your inhales and exhales as you 60 00:05:47,480 --> 00:05:54,640 Speaker 2: breathe in, send infinite compassion through your body as you 61 00:05:54,680 --> 00:05:58,359 Speaker 2: breathe out let that feeling settle into every part of 62 00:05:58,400 --> 00:06:03,880 Speaker 2: your body, physical and subtle, from the surface of your 63 00:06:03,880 --> 00:06:08,480 Speaker 2: skin all the way to the center of your heart. 64 00:06:09,800 --> 00:06:14,040 Speaker 2: Treat yourself like you would anyone or anything else precious 65 00:06:14,080 --> 00:06:21,400 Speaker 2: to you. Speak to yourself with tenderness. Imagine wrapping yourself 66 00:06:21,400 --> 00:06:29,800 Speaker 2: in the warmth of a soft, cozy blanket. If it 67 00:06:29,839 --> 00:06:34,080 Speaker 2: feels right, place a hand over your heart, and begin 68 00:06:34,200 --> 00:06:40,760 Speaker 2: to repeat the following. I embrace myself with love and understanding. 69 00:06:42,640 --> 00:06:46,040 Speaker 2: I meet all of my emotions, big and small, with grace. 70 00:06:48,560 --> 00:06:53,480 Speaker 2: I do not judge myself harshly. I show myself empathy. 71 00:06:54,320 --> 00:06:59,359 Speaker 2: I am worthy of love and support exactly as I am. 72 00:06:59,480 --> 00:07:03,920 Speaker 2: I am kind to myself in the face of adversity. 73 00:07:05,720 --> 00:07:12,160 Speaker 2: And again, I embrace myself with love and understanding. I 74 00:07:12,240 --> 00:07:15,120 Speaker 2: meet all of my emotions, big and small, with grace. 75 00:07:17,360 --> 00:07:20,760 Speaker 2: I do not judge myself harshly. I show myself empathy. 76 00:07:22,800 --> 00:07:28,520 Speaker 2: I am worthy of love and support exactly as I am. 77 00:07:28,840 --> 00:07:33,120 Speaker 2: I am kind to myself in the face of adversity. 78 00:07:35,360 --> 00:07:40,000 Speaker 2: In another time, I embrace myself with love and understanding. 79 00:07:41,840 --> 00:07:45,080 Speaker 2: I meet all of my emotions, big and small, with grace. 80 00:07:46,760 --> 00:07:50,640 Speaker 2: I do not judge myself harshly, I show myself empathy. 81 00:07:53,120 --> 00:07:58,520 Speaker 2: I am worthy of love and support exactly as I am. 82 00:07:58,720 --> 00:08:05,240 Speaker 2: I am kind to myself in the face of adversity. 83 00:08:05,240 --> 00:08:08,360 Speaker 2: Repeat any of these sayings to yourself for the next 84 00:08:08,440 --> 00:08:13,400 Speaker 2: few moments. You can also remain silent and aware of 85 00:08:13,440 --> 00:08:47,000 Speaker 2: your feelings. Take a moment to expand those feelings of 86 00:08:47,040 --> 00:08:52,520 Speaker 2: compassion that you've cultivated to others. Send peace to your 87 00:08:52,559 --> 00:08:59,439 Speaker 2: loved ones, happiness to strangers, joy to people you might 88 00:08:59,520 --> 00:09:06,920 Speaker 2: otherwise consider unworthy of it. Let your compassion be boundless. 89 00:10:07,679 --> 00:10:13,680 Speaker 2: Now come back to your breath, feel it deepen. Pause 90 00:10:13,720 --> 00:10:19,000 Speaker 2: here to honor the transition out of this meditation. Take 91 00:10:19,000 --> 00:10:21,600 Speaker 2: a moment to notice your thoughts and feelings before you 92 00:10:21,640 --> 00:10:26,079 Speaker 2: move on. Remember that you can use the insights you 93 00:10:26,200 --> 00:10:29,760 Speaker 2: gained in this meditation at any time you need in 94 00:10:29,800 --> 00:10:35,640 Speaker 2: your daily life. You can even practice this meditation and 95 00:10:35,720 --> 00:10:47,760 Speaker 2: community with others. Gently bring awareness to your senses. Notice 96 00:10:47,800 --> 00:10:52,720 Speaker 2: the sounds around you. Start to feel your body in space. 97 00:10:54,679 --> 00:11:02,800 Speaker 2: Take the tiniest movements, and when you're ready, slowly open 98 00:11:02,880 --> 00:11:03,760 Speaker 2: your eyes. 99 00:11:28,600 --> 00:11:31,959 Speaker 1: And welcome back. Thanks so much to Eves for putting 100 00:11:31,960 --> 00:11:36,360 Speaker 1: this together and to Christina for soundscaping. You can find 101 00:11:36,480 --> 00:11:40,120 Speaker 1: Eve's at Evesjeffcoat dot com and you can find us 102 00:11:40,120 --> 00:11:42,720 Speaker 1: in a variety of places. But in the meantime, thank 103 00:11:42,760 --> 00:11:46,240 Speaker 1: you so much to Christina, our executive producer Maya, and 104 00:11:46,280 --> 00:11:48,959 Speaker 1: your contruber Joey. Thank you and thanks to you for listening. 105 00:11:49,240 --> 00:11:51,080 Speaker 1: Stefan Never Told You is protection by Heart Radio. For 106 00:11:51,120 --> 00:11:52,800 Speaker 1: more podcasts or my heart Radio, you can check out 107 00:11:52,800 --> 00:11:54,720 Speaker 1: the heart Radio app, Apple podcast or where you listen 108 00:11:54,720 --> 00:11:55,840 Speaker 1: to your favorite shows.