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Building Resilience

3 Min
Meditation
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Lauren Ziegler
IAYT Yoga Therapist & Mindfulness Coach
Sometimes it can feel like we're going through life pushing a boulder uphill that's three times the size of us! There are so many things all at once and we're so overwhelmed. This session isn't about fixing it all, because we'll never really stop pushing the boulder. But it will teach you how to become so much more resilient and stronger, so that the uphill game of life is less burdensome. We use a breathing technique to create stamina and calm strength.
From the community
149 reflections
H
Hadley
Mindfulness
I learned that breathing this way helps me to be more mindful and less stressed out.
K
Katie
Resiliency
Resiliency is gained through experience. My toughest times have allowed me to foster my resiliency. Learn to enjoy the breaks and be prepared for the next uphill climb.
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John
The place of in betweens...
Remember the simple things that occur in nature. That are natural: Breathe, darkness, silence, and the love of others.
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Elisabeth
Resilience
I enjoyed this breathing exercise and the visual she created for me. It always helps to know I'm not alone in my uphill climb. Sometimes I need to be reminded that there are brief breaks that help me get through.
D
Donald
Journey starts with the first step
Breathing is a gateway. Seems silly and with my emphysema, is difficult to do.
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Nicole
New beginnings
It’s okay to not feel okay all the time. Feelings are a part of life.
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Justin
Resilience
It’s amazing how focusing on breathing can reduce stress, but equally amazing how breathing “correctly” can be a challenge in itself.
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Sindie
Needed this
Just needed a moment to close my eyes and focus on my breathing. It calms my hectic mind.
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Jess
Breathing
I learned that I can control my breathing. When I started it was difficult for me to follow the voice telling me when to breathe in and breathe out if out rigid and forced however by the time the session ended I was able to control and breathe on cue
W
Wasay
Breath
So relaxing when you do the session when you breathe in and out with your paws
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Emily
Building Resilience
I learned that breathing slowly in and out is very helpful. Concentrating on your breathing and nothing else is most effective
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William
Breathing
Listening to my breathing was interesting. I can feel myself forcing the breathing and struggling, instead of calmly letting the breathes enter and leave my body. This improved towards the end, and there is a lot of room for improvement.
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Lacey
Fixing stress
As much as I want a solution to stress in life, this was good to hear. Better to think of it as getting better at dealing with it than just trying to make it go away
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Susie
Building Resilience
Wow...this was tough! I’m not sure how this breathing technique is to help build resilience...maybe it builds endurance. The suggestion that life can be like pushing a bolder up hill is spot on and endurance is necessary.
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Sam
Catching a Breath
Pushing that boulder can become very trying and difficult. This is such a superb exercise for taking a moment to catch a breath. Maybe now strength to break that boulder into pebbles.
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Kelly
Breathe
Just breathe.... Perfect reminder when life gets to be "too much".
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Julissa
Building Resilience
I’ve always had this dire need to finish everything as soon as possible, in hopes that I’d maybe get to relax once it was done. But the thing is, I was only putting this great amount of pressure on myself and little by little, my health was deteriorating. So, along with building resilience, I would like to say to things slow. And always, ALWAYS, remember to listen to your body. 💕
V
Valeria
Floating
Breathe and pause. Breathe and float. Stop pushing and just start floating.
S
Shaleen
Day one
Taking time to recognizing to control breathing and pausing is important
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Emily
Brwathing
It’s funny how we forget that a deep mindful breath can clarify our minds and give us the motivation to move forward
L
Lexi
Anxiety
I was struggling to focus on something extremely important and this helped me to re-center. Thank goodness for this app
E
Everett
Drip
All this ice all these beautiful bodies all just make a single fact untrue but this fact, one contains all truth and lies in the past
E
Erna
Breathing
I learned that Breathing is so much more than only to give your body oxygen
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Lex
Pause
I found peace in the pause. Focusing on the space in the transition was peaceful.
D
Diane
Resilience
Taking a moment to breath through the hard times gives us a moment to push through it and become more resilient
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Pauline
Floating pause
To kick a little over the spontaneous floating space is both relaxing and energizing.
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Naomi
Exertion & Relaxation
The breath is a wonderful reminder of the yin and yang of life; the times we need to exert effort and the times we can just enjoy the moment. The taking in, the letting out, and the “Being-ness” in between.
K
Kristina
Breathe
Sometimes it is necessary to focus only on my breath. It reminds me that I am human. I need that reminder that I am one single human. I need to take care of my mind, body, and soul so that I can be resilient through life, and because this is the only body, mind, and soul that I have.
H
Hanna
Pause
The pause allowed me to feel like I was floating in space and away from everything
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Leigh
Resiliency
Mothers are resilient and strong. Parenthood is a lesson in resiliency.
G
Gem
Worth a try
I’m hoping to try this technique in busy days to still my mind and build strength... it felt very positive and affirming
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Melissa
Breathe
Taking a moment to stop and reflect/ clear/ and be at peace is amazing
T
Tara
Fortitude and resilience
controlled breathing builds strength, resilience and fortitude in the uphill battle that is often life
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Carly
Resilience
Being able to just take a moment and breathe through life’s tough moments really helps move the boulder along and help shift the way I’m pushing it
D
DearlyLoved
Pausing and then Opening my heart
It can be good to stop breathe differently from time to time. I found a new mindfulness in this exercise. Thank you.
C
Christina
Pause and Strengthen
I Love this one. Review at work today. The pause is something I have trouble with. Especially when pressed by my husband to “talk about it”. Deep breathing seems to always help.
D
Dirk
Swinging
The pause on each side of the breath reminded me of being on a swing, those moments at each peak forward and back before reversing direction, when you feel weightless and as if time has stopped for a moment.
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Sara
Love this app!!
I learned that taking a break to listen to a little positive mindfulness was a nice new helpful addition to my evening routine. I listen to it now every night and I swear this is the reason why I wake up every day smiling and feeling great! I definitely recommend this app!!
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Ben
Teamwork
It's easier and less stressful to work as a team and ask for help from teammates.
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edira
stop focusing on the boulder
the purpose was never to get the boulder up the hill but rather to build our strength to endure
J
J
There is No End, Only Strength
I will never stop pushing this boulder. But I will continue to build stamina until it is easy. Well, easier.
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Lori
Building resilience
I learned as life can be sometimes an uphill battle. But can turn the corner just breath and pause then continue on your daily life.
K
Kathleen
Building resilience
I learned that breathing in four steps can teach you how to accept the challenges around you.
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Whitney
Resilience
As I woke up this morning I was tired not just mentally but physically. After completing my day 2 aura is made me feel good really good it understood that I do too much sometimes and when I take on the job and role of trying to fix everything I get hurt. What I need to remember is breathe and take only what I can handle during those times it will not fix everything but it will fix the most important thing which is me.
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Carly
resilience
I need to let go of things that don't matter and shouldn't matter in order to feel less anxious and peaceful.
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Cari
Resilience
I learned that my difficulties won’t change but I can handled it with focus and resilience .
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Nancy
Resilience
I’m very tolerant of things that shouldn’t be tolerated. I won’t go into detail, but this breathing mechanism just helped me figure out how I’m going to channel all this stress and anxiety that I unfortunately bring to myself. All because I refuse to let go of someone who is hurting me emotionally and clearly doesn’t seem to care.
D
Dumpling
Building Resilience
I am able to make a change in my self, but the only way I can do that is stick with it and let no negative energy get to me.
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Scott
Much needed today
With the beginning of the new year starting, I really needed this pause in my day to help center myself and calm down. I’m already stressed about work and all I have to accomplish but then realized that I had meditated. This was very timely for me and helped calm me for the most part. My mind is no longer jumping from one thought to the next.
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Nicholas
Strength can be mustered in all circumstances
All that is needed to gain confidence against great difficulty is a focus on the breath. “To the mind that is still, the whole universe surrenders.” - Lao Tzu
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Áine
Breath is key for me
Deep breathing is so relaxing and helps if I catch stress building early on.
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Rachael
Building resilience
Taking the time to relax by taking steady breathes, inhaling and exhaling can help you feel more secure and gives you the moment to tell yourself that everything is going to be okay:)
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Craig
Resilience
Resilience is something I always thought I had until I changed job. Now I struggle to bat away all the negativity. I am going to keep breathing with a pause in every moment of stress and let it wash over me
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Jim
Floating
The floating image was great. The pause in breathing wasn’t smooth every time for me, but a few times it was, and I did get the sensation of floating in my chair. Very calming.
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Pepe
Breathing
I learned to breathe in 4 parts, not just in 2, which has allowed me to be more concious in my meditation technique
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Rebecca
Peace in the Pause
I found the pause to be pleasant. It left room for so much opportunity. I felt light even with this boulder I carry.
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Trix
Building resiliance
I learned that sometimes it is in the pause that we feel everything and sink fully into ourselves.
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Lydia
Boulder
I realized that everyone is pushing a boulder and you can't get rid of that boulder, but you can get stronger and learn how to hold and push the boulder.
D
Danielle
Being able breath calmer
Calmer, little more focused. Almost relaxed. Thank you. Taking the time to be in the moment rather than rushing, making excuses that there is no time to take a time out. Concentration on mind and body.
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Vanessa
Boulder
We will always be pulling a boulder of struggles through life but we will get stronger and we will find it easier to pull.
Ns
Nicolás
First step
I learned that, as silly as it may seem, we take breathing for granted sometimes. Such a simple thing can make a difference in a few seconds.
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Jess
Building resilience on challenges.
Building resilience, although I'm not a professional, is something I've had to become friends with. I had to face some health issues that have postponed my 'normal life' and not that I'm asking for sympathy, but to point out that the greatest resilience, the greatest lessons, patience and acceptance, comes from the greatest of challenges. All you have to do is to be open to all challenges and experiences. Have a lovely day everyone. :)
J
Joe
Anytime
It needn’t be a morning ritual. The day won’t “get away from me.” I can find this peace when I need it.
C
Carrie
Stressed
I learned that stopping to breathe and being still helps my stress levels.
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Elyse
Breathe
Even in my most stressful moments, I need to slow down and listen to my breathing and relax.
K
Kellee
Happy Monday 2-5-18
The breathing technique in this meditation reminded me when I was on the CA AIDS Ride and the we would take the hills and get tailwinds. I just let my mind wonder and stay at ease. What a great meditation for the day. Thank you, Aura! Have a nice day, Everyone!😀
L
Lori
Breathe
When you get tired of the pushing uphill remember to Inhale. Pause. Exhale. Pause.
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Grace
2/7
I learned how to steady my breathing and really get into a smooth pattern
A
Amy
Breath
I can't fix the pushing of the boulder but I can breath to gain strength.
K
Ky
Moment in time
Even for a little amount of time I lost my worries and emotions and was just in a moment in time
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Paige
Monday 2/12/18
Breathing in and out is harder than it sounds. My body is stiff but I feel less anxious now. Need to continue this.
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Sandra
breath
sometimes just a breath is very important thing and i want to do it daily
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Kassie
Stress
When I keep pushing the boulder I get stronger. I can now easily push it uphill.
C
Claire
Life
I learned that when you are going through a rough patch in life, you will get through it. When you are out of whatever was hard, you will be stronger. There is light at the end of the tunnel.
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Liz
Boulder
Everybody has their own Boulder, and sometimes we need a way to deal with it. Take a minute, and breathe when the boulder gets to strong.
C
Charlee
Boulder
I have two big boulders in life right now. This put things in prospective for me.
H
Heather
The bolder of life
I can relax anywhere, and that life will always be difficult but also beautiful. Fighting that bolder will never go away, but we can be stronger doing it.
L
Lina
Pause
Inhale, pause, exhale, pause. It felt good to take that pause...
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Nancy
Fuel of breath
I learned that, by a specific way of breathing, breath turns into fuel for body and soul. I’ll use this manner to push myself when I’m at the point of giving up. By breathing with pauses I can manage to go a little further than I thought I was capable of. Truely a mindful moment.
C
Cassie
Breathing slowly
Breathing with pauses really helps me to relax from ”pushing up the boulder”.
Al
A’lexus
First try
I learned that no matter where you are in life something will always appear and it may be a boulder that you have to push everyday for a while.
D
Debbie
First day
Breathing helps to relax me. Focusing on the voice helps me to forget for a moment the craziness that’s going on in my life.
M
Maria
Resilience
I was reminded that mindfulness may not fix our problems or challenges but it helps build the fortitude & inner strength for the future. 🙂
K
Kitkat
A choice
This session helped me see the choice that we always have each day, if we want to keep on "pushing the boulder" or to pause to gain "fortitude". No matter what we do, life goes on and so do problems, but if we choose to give time for ourselves, we might even push the boulder more than before when we get back at life.
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Kim
This was my first attempt at meditation so when I came out feeling refreshed I was definitely happy!
I learned that even someone as anxious and absent minded as me can meditate! I wasn’t sure I could do it, could clear my mind and relax, but I did!!
C
Celeste
Building Resilience
This is a tough one it’s going to take me to really dig in and push forward, focusing on breathing and pacing myself. I can do this. Being Mindful
D
Daisy
Perfect
This helped me a lot. It was the right speed, allowing me to take a few moments to take the right breaths, and not rush. It really helped me think of all the stress as a simple problem, that everyone has to cope with. Saying that it is like a boulder and you push it, it really helped me look at it in a different way. So I recommend this to anyone who is feeling a lot of stress right now and is under pressure.
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Litzy
Building
I learned just with breathing in and out you can feel sooo much better
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sabrina
It’s okay
it’s okay to be stressed because no matter how old you get. there is always going to be stress. There are just different ways you can handle it
A
Amanda
Building resilience
I don’t have to figure it all out at once... Stop take a moment, and build.
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Rebecca
Understanding
I felt that it gave me reason and understanding that you can never fix something but you can learn to live with it and keep striving, hopefully when I’m in times of giving up, thinking of this can give me the determination to keep pushing
M
Mariana
Take a moment
Take a moment and breath . Life is good even when it’s tough
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Tammy
Build resilience
We all have times where we have to muscle through a hard patch of life. By being mindful to this we can use our breath to calm and steady us through these difficult moments in life.
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Patty
What boulders?
Mine, of course! I don’t have too many, but one or two is plenty. Sometimes when I try to push, I think “what a waste of time”. But then, I walk around that boulder and rest on the other side of it. I relax my shoulders, take some deep cleansing breaths and then walk back and start to push again. That gives me the strength to continue. As long as it doesn’t start to roll backwards, I figure I’m doing OK. 🙏💙
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Brennen
4-2
I very much appreciated this meditation on resilience. When life makes you feel like you are pushing a boulder up a hill, it’s in those times that building resilience is most important.
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Maria
Resilience
This morning, I am letting go of things I do not wish to carry: self-doubt, negative self-talk, and everything else that does not nourish me. I promise to pause multiple times today, to deepen my breath and remind myself that I am capable of reducing my burden and making it up the hill. Even when my feelings become overwhelming, I know I am capable of coping and that this too shall pass.
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Christine
Building Resilience
I freaking loved this! With all the drama of being a social worker, and social life...damn man! I loved this! “The boulders don’t go a way...” this one is amazing!
A
Amy
Very tired and felt u ate too much again today
Ate pretty healthy why am I so tired this week? Continue to journal and log progress.
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Tana
Wednesday
I learned that I was getting more anxious sitting at my desk trying to do the breathing technique.
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Keven
I felt more relaxed
This was very insightful Super helpful, made my day so much better
A
Athena
Unwind Your Brain
When I listen to these kinds of things, I can literally feel my brain opening and untangeling. There is no better feeling ❤️❤️❤️Have a beauuuuuuutiful day!
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Cyndee
Feeling rejuvenated
Just taking a few minutes to focus on breathing and relaxing makes me feel rejuvenated. Thanks 🙏 Aura
WJ
Walter J
Pausing...
Lauren had me nailed for pushing that proverbial boułder uphill ał the time!! Then she tricked me by not helping me releasing other it. But I still love her anyway!! Really liked her pauses at the top & bottom of the breathe. That extra moment was a lifetime ago into the future, if ya know what I mean. If not, then you should listen to this tract! Thanks Lauren & Aura!! ❤️☮️🍀
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Alexa
Distractions
My mind frequently wandered off and it was hard to retain pure focus on the meditation.
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Denise
Nice Calming Tool
Just taking 3 minutes to stop and breathe lightened the heaviness I was feeling. Lauren’s voice is lovely and gentle.
M
Mia
Anxiety Attack Begone!
Was having a mid work anxiety attack and this helped me get out of it and steady my breathing.
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Sharmain
Burdens
I learned that there is really no way to lighten up each of our “boulders” or to level the uphill we are all climbing. The only thing to do is to be stronger each day and be better persons no matter how heavy our boulders are. This way, we can also learn how to emphatize that each of us carry our own boulders and that no amount of burden is much heavier than the other.
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Matthew
Call me Sisyphus!
This burden has been my life since my massive stroke... I'm done! I'm over it! I'm SO TIRED! Ready now for the downhill slope to begin!
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Hannah
Resilience meditation
Breathing in 4 parts. It does not get things done, but it builds you up to bring resilience to you mind.
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Brittani
Loved the breathing exercises on this one. Breathing in four parts to me seemed like infinity signs.
Breathing this way in a figure eight motion made me much calmer and ready to tackle my day!
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Keiko
My Favorite Meditation!
This is one of my favorite meditations! I listen to this one especially during the afternoons at work when I feel overwhelmed, but need to keep pushing through. I appreciate the metaphor of the boulder, and acknowledging that this little break will not solve anything, but stopping to breathe will help to get me grounded, so that I can then continue again and push the “boulder” forward. Thank you
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Avery
10/7
Even though I was in a room with lots going on around me, this was a perfect way to really get some time for myself and just shut out from the world for a second. And the metaphor about the boulder was great.
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Harper
Faith
I learned I have to have faith in not only myself, but in others too! not just to have a happy, healthy, relationship/life, but to also be successful!❤️
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Misha
Simple
Simple breathing can help in the smallest of situations. Or in the biggest. I really love this type of breathing as it calms me down & allows me to reflect on my stressors & notice that it’s not going to last forever.
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Kim
Resilience
I felt some resilience breathing in and out taking nice slow deep breaths and letting go does make me feel a little better.
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Asta
Meh
I don’t really know what to say about the exercise because I found myself tuning the majority of it out. She has a nice voice to listen to but it wasn’t engaging. Otherwise nice.
M
Michelle
breathing
So not sure if his gave me the resilience I need but at least it called me down. It does help I am Taking a bubble bath at the same moment.
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Susan
Building Resilience
Make your mind stronger by concentrating on the breath. When you are with the breath, you are present. No time to focus on thr past or the future but just being. Just doing. Just doing your task without thought or worry.
C
Candy
The best one
Resilience is the tool to pack 1st in the tool bag of grief. No matter what one is grieving from, it is resilience that one leans into most throughout the life of grieving. One grieves loss of ability to work, a pet, friendship, family members, an acquaintance, a job, good looks, the color of our hair or having hair.... it is each of these that we grieve individually strongly like a fresh cut in the beginning and then more tenderly- like a bruise, later in life. But we must grieve them all or they remain like fresh wounds each time someone or something reminds us of them...
M
Michelle
breathing and pausing
This was a good exercise for me. I needed to take a moment to breathe despite all that is going on. I do like that this equips through getting through the most difficult part of the day.
J
Jim
LZ
I learned that meditations from Lauren make me feel better than from just about any other source, but I continually struggle to feel good.
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Poppy
We REALLY are
lacking in the breath department. Learning how to breathe properly is seamingly so difficult. It sometimes feels like I cant really concentrate on anything else when trying proper breathing techniques. How does one just naturaly integrate these into their everyday life Ill never know...
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Bailey
Breathing
I learned how to better control my breathing and visualize clearly when under anxiety/stress/panic. I was able to clearly visualize my breath, and for this exercise I imagined a train. The rod attached to the wheel was my breath. The rod pushes the wheel forward, and keeps the train in motion at the same speed. Not shaky and not stopping for anyone. Constant. Resilient.
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Hailey
Breathing
I learned that pain isn’t permanent and there is always a way to get back up again through calming breaths and re grouping
S
Samantha
I feel relaxed and ready to start my day.
I learned that sometimes taking a deep breath is the only things you need to reset and push through.
N
Nathaniel
😊
I liked the visualization and reference to specific body parts but spending so much time painting the boulder as inevitable, continually uphill actually made things *worse*. And I don’t feel more resilient. Gonna do a quick self-session to countermand this one. Overall, solidly well read therapist. I learned some new tricks.
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Sarah
I learned that I’m not all alone in this.
I liked the breathing exercises a lot. I got a little confused, but got the hang of it.
R
Ruby
Life is going to happen but it’s up to me how I react to it.
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Emelie
I'm capable to control my body and mind
I'm strong and capable Kom ihåg att andas och att befinna dig i nuet.
D
Danielle
I felt better and more relieved after this breathing session.
I learned that it is normal to run into struggle. Breathing through it will help me build the strength I need to keep pushing
A
Anna
Just life as it is sometimes
I liked the metaphor of having to push a boulder up a hill. And that sometimes it’s so difficult and sometimes it becomes easier again. So true!
WJ
Walter J
Overcoming...
One thing I have learned thru Life is that hard work pays off in the end. Like pushing that boulder uphill, you cannot afford to quit, lest it rolls back down & you must start all over again. It is ok to stop if you must and take a rest, but never give up & quit. Besides it might just roll overtop you on it’s way down! We cannot get stronger without working out, we cannot overcome without an obstacle, so no use in complaining when life gets hard. Working from an Attitude of Gratitude, be thankful for the opportunity, dug in, get started & never quit. In the end, when you are on top of that hill, enjoying the magnificent view, smelling the sweetness of the air & feeling the thrill of accomplishment, you will know it was worth it!! ❤️⛰🍀
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Rich
Keep Going...
This was a helpful session, although I feel like I am just mechanically going through the motions. I do not understand the bigger purpose of this and I am not sure that I am progressing. I will keep going.
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Simon
Resilience
Even by considering myself more resilient, I will become more resilient
S
Saryn
WIP
In time I believe this will help me get through the trials of life.
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Brittany
Breathing
Who knew tones and breathing techniques could help as good as it does.
M
Marissa
Noticing Resiliance
I would like to increase my positive awareness of resilience and fortitude in my life, rather than focusing on the lack and demotivation I may feel drawn to observe. 🧿💙
M
Mel
Breath
T hat breath can help re direct energy, so I can continue my day with a more grounded experience , Thank you
W
William
Build
Lauren, yes! Fortitude! Four part breath with pauses! Pause to fly! Thanks.
H
Hannah
Pause
I learned that letting our breath flow with slight pause is like life; when we do something, we should always take a moment to be present in the moment, and when we are finished, we should take a chance to reflect on how we feel. This breathing helped still my thoughts and feel calm before plunging into the day, and throughout the day I will breath and see how I flow.
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Misha
I feel stabalized refreshed and unbothered
Breathe exhale inhale exhale this has changed my whole way of thinking you have to cure the mind and body first
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Shonia
Building Resilience
That the inhaling and exhaling took some of my every morning mind set away. But it will take time.
M
Melissa
Resilience
I learned a helpful breathing technique for overwhelm I’ll try it.
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Tasha
Comfort
The now is something I will focus on. No need to keep worrying about things I can't change. Learn to forgive myself for mistakes I've made. I'm not perfect. I am strong and can do anything.
C
Ceb
I noticed a sense of calmness after this exercise
I learned that breathing and raking a few moments to relax helps stress
R
Richard
Sheffied
Reminded of the wonderful view overlooking Sheffield at the top of the porter Brooke Valley as you get to the top and it all seems good
R
Renee
Relaxed
I was actually able to get into the mediation and relax. A great start to a great day after an anxious moment of waking.
A
Amy
Become stronger
We can never really get rid of the Boulder, we just get stronger and more resilient in pushing the Boulder.
C
Chris
Love the breathing technique
The breath in - pause - breath out - pause give you a feeling of building the resilience to keep on with the day. I plan to use this technique throughout my day with other mindfulness practices.