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Taking Off the Shield

3 Min
Meditation
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Lauren Ziegler
IAYT Yoga Therapist & Mindfulness Coach
Imagine being in a place where you just let the stressful things kind of drip...off...you.  Imagine letting some of the rigidity lift up off you so your breathing flows in and out with no hindrance.  In this session we take off the shield and focus on ease of breathing. 
From the community
115 reflections
N
Noe
Duck Skin
just letting all of the negativity roll off. Peaceful. Emptying the negativity. Beautiful. ❤️
A
Anj
Shield release
Took a moment to de-stress while working at a youth camp. Perfect area. Lovely thoughts with the meditation.
H
Harvey
Sweet
Short , sweet, to the point , useful,relaxing,easy to listen to.
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Taylor
Just what I needed, allowed me to unwind and to allow the stress of life to fall away
3min is all you need to get true clarity! Highly recommended moment below.
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Daryl
Distance
When I get really bogged down in negative, stressful, anxious thoughts, I can feel it in my body - making me tense and causing pain. I try to imagine my head as a balloon filled with these negative thoughts and let it go to float away letting my body do what it needs to do. Then the calmness in my body can refill my mind with positive thoughts.
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Daniella
Great
I was having a sleepover and my friend and I agreed that it was very relaxing
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Riley
Anxiety
I learned that you can't just simply let whatever's stressing you out go but to power through it
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Gabby
Open to environment around me
I realized I am guarded from people and the city just through the rigidity and stress of daily life. Disarming, even for this small session, can relieve the tension of feeling a need to protect myself.
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Chris
Breathing
I learned just taking 3 minutes to mediate, can positively impact the other 23 hours and 57 minutes of my day
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Claire*
Meditating Again
It's been about 3-4 months since I last meditated (prior to this session) and I forgot how peaceful and calm I feel afterwards. I really enjoy the calm feeling and hope to try and make meditating part of my daily routine again.
N
Nathan
Easy breathing
I learned that easy breathing is very relaxing. And to take each breath, one by one, and just soothe myself and relax.
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Ekater
Breathing
I learned that breathing should be easy as if there is no border between outside and inside of your body.
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Steven
That plane flying overhead
Right as the words "...that plane flying overhead..." were said, there was literally a plane taking off right outside my window. It really freaked me out, because, for a moment, I thought the meditation was live. It made a powerful connection, as I realize there are constant noises going on around me that I pay no attention to - I can do the same with other stresses.
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Lyric
Much needed for today!
After been under massive stressed. I needed this session to relived any emotion I've succumbed over the week and be in state of mind of freeing the overstressed feeling. I appreciate this being my guide today.
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Chantiah
I can let my guard down with me
We tend to look for someone we can let our guard down with instead of realizing we should start with ourselves. I'm learning to let my own inner guard down and allow my myself to vulnerable and pick myself up. Depending on someone can be fickle but your inner strength can become stronger if you practice with you.
LL
Lovely Lori
Taking off
I like the word picture of allowing thoughts to fly overhead like a plane. And breathing as though there is no boundary inside/outside my body.
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Deniz
Taking off the Shield
Take a moment to remember that I have the choice and don't have to gear up for battle. Maybe I'm the one who's turning it into a battle in the first place.
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Heally
New outlook
Trying to make a shift in the way my mind operates. Seeking to change jobs in the next few months but not letting the stress affect me in the meantime.
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Sophie
Taking off the shield
I learned that it's okay to let your shield down and not think constantly.
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Magda
Taking off the shield
I want to be able to do everything this mediation says. I have been carrying the shield for years and it's hard to let go or finding balance between letting all go not caring and focusing on not stressing as much.
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Selby
Rain
Listening to the rain hit my car. Early morning dark. Just falling. Easy.
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Brooke
First
I learned that I need to slow my breathing. Seems very scattered and jittery.
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Karen
Taking off the Shield
This has been my favorite short meditation yet. Good start to the day 🙂
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Jack
Relax in complete quiet
I can do it. I was a little uncomfortable and was trying to anticipate what or when something would be said. I learned quickly and enjoyed the fact that I could find peace in the complete dead silence around me.
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Philip
Taking off the shield
The breathing exercise was relaxing, and just taking time out helps you to forget for three minutes
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Simona
Very helpful
Hadn't even noticed how tense I was and that I had the shield up, but once I was aware, it was easy to remove it
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Justin
Shield
This was a tough session. I think I went into this with a bit of stress and anxiety, so trying to calm the breathing was difficult. The breaths were not consistent. Hopefully next time around will be a better experience.
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Helena
Taking off the Shield
I learned that it is important to open yourself up to the world and have peace with your surroundings.
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Dominique
It’s ok
It’s ok to just breathe take three moments and focus on the fact that you’re are breathing!
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Rachel
I learned to just breathe a little easier. All the problems weighing me down and all that extra stress isn’t the end of the world. I feel a little calmer and definitely more relaxed. I feel slightly more positive than I felt before I started this first session.
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Makayla
Breathe
I learned to breathe, to allow a little bit of me go. To allow myself to just for a moment get lost in the sweet nothings.
B
Barbara
Presence of rigidity
I am now aware of the rigidity in my thoughts and body. I can now let it go and be with ease.
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Patti
Taking off the Shield
No barrier between inside my body and the amazing outside world with birds chirping, wow!
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Megan
In the middle of schoolwork
I shouldn't wrap myself in the stress I feel. I need to be present and breathe.
A
Aashi
Space
I learned to be spacious inside your body. Not just the outside surroundings.
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Anna
Mind noise
I realised just how noisy my mind is when I close my eyes and focus. There are constant thoughts swimming around my head, and they are mostly sound bites of self doubt or general unpleasant thoughts about myself. This is my main thing that I need to work on.
Y
Yaseen
my mind
I’ve realized that I never stop thinking of many things all at the same time, my mind is always noisy and the little voice inside me never stops talking to me
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Derek
Taking off the shield
Felt more like taking off the armor. It’s scary to take off your protection and make yourself vulnerable. But there is so much power in that freedom! It’s beautiful.
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Alyssa
Focus
I need to focus on the steady things and let go of stress just breathe
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Tammy
Stress dripping off
I was really distracted and caught myself thinking way to much. Did not sleep well last night and had so many crazy dreams I kept thinking about. Oh well.....
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Kellee
A New Day 10-29-17
I loved the way this meditation started and I found myself getting lost in our every day shield of protections of life. I totally enjoyed this meditation. Hopefully others will too. Happy Sunday Everyone!
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Elena
Shield🌟🌲Trust 🌟Faith🌟
Sometimes you have to drop the Shield you have built up because you have been hurt in the Past. Trust the Good person you are in the Present the pain will eventually become easier. Have Faith that the Future will come. Know will be stronger than you were in the Past. Happiness will find you. Then you will have learned the knowledge to clearly have open eyes to See why the Past is in the Past. You have to Live and Learn make Mistakes have happiness and sadness its Growing Challenges. All of that will make you aware of your Surroundings. You will be a wonderful better Person through your experiences.
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Sarah
Breathe
I just need to breathe deeper breaths more often. So that I can either focus or have my stress go away.
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Christa
Removing my armor...
I woke up feeling anxious about a particular situation that's been bothering all month. Wondering if I did enough...wondering if all this overthinking is anxiety or my intuition. Feeling off balance. Feeling in limbo. Wondering is this a lesson in trust & patience or a lesson in repeating the mistakes of my past. I must surrender control and surrender to the unknown. Must trust all is working out for my highest good. Can't keep carrying this stress.
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Lauren
Finding Comfort
Even when my body feels cruddy I can take a minute and bring it down even one notch, which is better than nothing.
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Gina
11/3/2017 stomach flu
This lady’s voice is really relaxing and that having someone to set that calmness helps me stay calm.
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Cyndee
Warm comfort
I woke up feeling good this morning, content, quiet and warm. This meditation session made this feeling even better, deeper with each breath. This feeling of peaceful comfort is hard to achieve in my life. Thanks for making my morning better than I thought it could be!🌻
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Robertas
It just a rain , I have shield or an umbrella ;)
This meditation helped me to see negative emotions of other people outside of me. I now can be aware of it. I always used to copy other people emotions , no matter they are good or bad . I learned that I always have an ability to not get negative to me. It can simply drip from me like a water droplets on a glass window. In this meditation I imagined myself protected with an umbrella. As the rain - it will drop from me not soaking into me.
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Suzanne
Heated seat
A heated car seat is a nice touch for quick meditation- warm and easy.
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Shannon
Mind
I really enjoyed his meditation! I was able to easily block out background noises and really focus on my breath.
M
Matthew
Breathing
This meditation helped me focus on my breathing when my mind started to wander I was able to bring myself back to concentrating on what she was saying.
M
Marco
Brace yourself
When life gets stressful we often brace ourselves for battle. Instead face life’s battles as an opportunity to learn and grow
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Lilianna
Didn’t feel much different then before
I was probably relaxed before meditating. Overall was still pretty good.
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Luis
You don’t have to be afraid
Things come and go. Things show up. Things happen. Often we shield our emotions thinking not adressing them is better. We really need to give space to things in our mind, to emotions, to thoughts.
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Janna
Taking off the shield
It was fitting for my stressful issues to imagine taking off the shield and relaxing. I wish this one was a bit longer.
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RRF
Mindfulness
This is hard to do, taking off the shield of protection around my mind and heart. Once done though, it is rather easy to see what is coming at me in my mind and attacking my heart. Interesting.
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Joy
Shield
I learned that everything is great and I am very happy. Everything is great for me!
T
Time
Protection
One's own protective instinct can prevent one's own steady breathe to be afloat
P
Paisley
Breath
Take a breath and it will help the shield to come down a little .
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Rowena
Taking off the shield
I learned that it is more difficult for me to take off my shield than it is to focus on breath or relaxing.
A
Alysson
Morning
This is a good way for me to start my AM. I don’t need to be fully awake to participate & it helps transition from sleep to awake.
D
Dela
Day 15
I learned that I’ve been lazy with meditating. I’ve skipped multiple days and I don’t want to do that anymore. I will do better.
K
Karen
Taking Off the Shield
For me means taking off the shield of fear, self doubt and anxiety and worry. For a few minutes the meditation allows me to be in a calm and relaxing state of mind which allows to let go of the stresses of life and to be in a peaceful state of mind.
D
Denise
3 Minute Break
Such a simple but helpful short meditation. Taking off the shield of stress for a few minutes is so beneficial to the mi d and body.
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Sonya
Being soft
I learned that I don’t have to be strong all the time. Sometimes I can be soft
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Lauren
Calm
That I need to relax and find my calm. To not focus on all the back round noise of life and in general. To focus on here and now.
K
Kristen
Exactly what I needed.
This was so peaceful and calming. Thank you for taking the time to make and share this with all of us.
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Meg
Softening the shield
You mustn’t let stress weigh you down, but allow the things stressing you out to remain in the back of your mind as background noise. Knowing it will get done, but not allowing for it to consume your life.
s
sophie
Anxiety
You have to focus on the present and stop worrying about the past and future
S
Sheikh
No boundaries between in and out
The most effective part of this meditation (to me) was imagining no boundary between breathing in and out...i felt like one with the world when doing this.
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Melissa
Let the shield drop away
It’s very easy to armor up and forget to take it down and relax and breathe freely. This was a good reminder.
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Jesse
Blah
Just been feeling blah. This is telling me my reflection is too short. Makes me feel more blah.
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Dina
Thoughts as airplanes
Flying high overhead. Hear them, but let them go on their way and notice the quiet when they leave.
K
Kevin
Let go
I can carry myself lightly rather than carrying myself into battle. It’s rarely that serious and even then...
D
DorDor
I really needed this help today, even though
it was a fairly good day. I wish there was some way of repeating this as I was sad when it was over. Also I skipped 2days and I felt the loss. I thought about the social worker who suggested this.
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Haley
Stress
When I’m stressed i can feel it throughout my whole body. Trying to relax was so hard, i got jitters throughout my body
M
Marisa
Day 41
I found her voice to be very calming and i really enjoyed her guided meditation
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Regina
Stress
I learned that the stress can be taken away and control if you breathe and get a time to relax and meditate.
K
Karen
Manifest
Stress will take the form of pain and discomfort if not controlled.
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Seth
Controlling My Breath
I learned that sometimes, we feel like we have this HUGE load that we must carry, and that it’s alright to let go of the load, or ask others for help.
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Raul
Thoughts
Loved the whole “ make your thoughts background noise” that is what I will start doing when meditating from now on. Makes it easier.
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valerie
taking off the shield
i realized that taking off the shield can help me realize my inner worth
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Ellie
Day 4
I learned that it’s important for me to remember that life happens and God puts things in place for a reason. It’s time for me to lessen the shield that I’ve built around my heart and remember that I deserve happiness and love around me. Rather than defending myself I should be filling my life with things that grow my heart bigger than could ever fit inside the wall I’ve built around myself.
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Evelina
Focus
Not having different thoughts occupying my conscious mind every second was absolutely amazing. Focusing on a dot I saw behind closed eyes made me feel so relaxed.
M
Megan
Being preent
I’m reminded to be present especially during my practice. The opportunity to remove the shield and focus on what’s in the moment is invaluable.
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Tammy
Taking off the shield
Taking time to let go and let stress just drip off of you. Sometimes we stress over things we have no control over. It is not worth the effort or stress it causes. Just let it go.
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Tres
Taking off the Shield
I need to focus on my breathing and less external noise and confusion around me.
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Laura
Shield
I learned that if I breathe and focus on the stress disappearing, I can remain calm
A
Antonio
Happiness
I block most people out to keep myself sane. Truly when I’m not in a good mood I fake care knowing I can but I don’t have the energy for people I don’t know especially who aren’t beneficial talking to
M
Mason
3.5.18
Found myself wondering my brain. Breathing was abnormal. Calm then rapid
M
Matthew
Removing my armor is a tough prospect!
I've been fighting so hard for so long! Every inch I gain in life is an uphill battle, and I don't really see an end in sight yet. Yes, things are getting a *little* bit better lately, but it's going to be tough to open myself up to new and better experiences! I'm damn ready though! Bring it on life! No where to go but up!🆙⬆️
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Keith
Protection in awareness
Removing the armor creates greater protection than the hard shield itself. We are fully protected when our awareness wraps us.
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Kierra
First day
I learned that meditation takes practice and focus. Also it helps laying down flat.
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Tyler
First meditation
I feel relaxed and I feel a little bit of weight and worry lifted off my shoulders
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Susan
The softness of breathing
As an asthmatic, focusing on my breath can feel physically challenging and stressful but this allowed me to truly relax and soften my breathing. Truly liberating.
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Rudy
Breathing
While doing the entire meditation I felt like the breathing helped with making me feel good throughout.
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Larry
Calmness
Vulnerability isn’t always bad. It allows us to unwind and relax.
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Sadia
In tune
I felt very connected to my body and the peace that comes with mindfulness.
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Angie
Peace within my body and soul like my negative energy has never existed. My body feels cleansed
Releasing the negative energy from my body will bring me happiness
M
Mary
Bounce off me stress!!
I love this meditation. It’s felt like my breath was really a barrier between me and stress. I favorited this one so I can do it again later.
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Courtney
Taking off the shield
I learnt that there is time for you to breath in a stressful situation, 3 minutes in fact, and you’re good as new.
JW
J.W.
armor
From the time my father was nine years old and he watched as his mother stood up in court at the divorce proceedings and said, “I want custody of Mona and Buck but I don’t care what happens to Morris. He came out mean and has just gotten more so.” he has worn armor. His demeanor while parenting me was modeled on the drill sergeants he encountered during basic training. I learned to fear him at a very early age. I spoke to my father yesterday. He is sneaking up on ninety and still sharp as a tack. He asked about his thirteen year old granddaughter, who is a model scholar/musician. At the end of the conversation he unexpectedly said, choking up a little, “Son, please don’t forget to tell her that you love her. Don’t be a fool like I was. Open up and let her in.”
JW
J.W.
Hello old friend
It had been almost two weeks. No sign of him. Spring had been quickly replaced. The days had all become exceedingly, oppressively hot. And humid. All the wild blackberries were gone. But still, no sign of him at all? Even in the early morning or late afternoon? I hadn’t realized just how much I looked forward to catching a glimpse of him every now and then. I was beginning to fear he had met up with another hawk and was not so lucky as last time. Or an alligator... And then yesterday morning as I sipped my coffee on our screened in porch watching an inky black night slowly transform into a deep purple dawn, he nonchalantly hopped up to the door and looked right at me with his black marble eyes, ears twitching, nose sniffing, as if to say, “Hello old friend, where you’ve been?”
M
Melissa
So calming.
I’m learning to just be. Be still. Be with myself. Be in the moment. Just be. It’s not an easy task for me. I’ve always had to be here and there for myself and other all at once! But these 3 minutes of calm are helping me. I am allowed to breathe and just... be. 💗
K
Katie
Stress carries in a physical sense, so why can’t we take it off? Physically?
I am more than stress. By taking off the shield i allow myself to be vulnerable.
WJ
Walter J
Hearing...
I had a hard time hearing Lauren over the background sounds?!? Maybe my armor helmet was still on? ❤️😕🍀
WJ
Walter J
Cooking...
I tried this one again with much better success than last time! No headphones, no volume adjustment, I just took the “shields” off my ears in time to hear Lauren say something about letting the stress start to ooze outta me... so I did... There I was, laid out & relaxed when I felt this whole body sensation come over me... I become aware of my body thickness starting to thin out as I was expanding outward on my flat surface into a big circle. Just like a scoop of over-beaten pancake mix that is poured onto a hot griddle. Thankfully I am not feeling the heat, but I am aware of all my rigidness, restrictions and right thinking being cooked out of me. I can feel all that is negative (“this is not me”) bubbling up & bursting as it is evaporating right out of me... I am bring purified😳😬😑 I am left with a softness (of heart), a sweetness (of disposition) and savory feelings (of needing some butter)! ❤️🥞🍀
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Misha
Taking Off the Shield
I learned that by letting myself become vulnerable and feeling the things that the music makes me feel particularly about Mike, I can work thru the sad feelings and end up with some really beautiful thoughts feelings and memories that I associate with our relationship.
ES
ERIN Sinclair
Feel really relax & less stress
I really love listening to water flowing & siting by the water
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Natalie
Taking off the Shield Meditation ☺️
This meditation was so soothing and calming. A wonderful reset. If you could please make a longer version of this - it would be fantastic!
J
Joyce
RainX
She had me at ‘Imagine a world...’ So much of what/how we absorb or repel what’s around us is how we perceive it. Namaste
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Adrea
Taking off the shield
This recording was useful to destress and focus on the breath. I found that it helped me just take a quick quiet break. Noticing thoughts and accepting being present in the moment.
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Chris
Reminder to soften the shield
This meditation helps me to let thoughts and conceptions fall off so that I can be in the right place mentally. This and the Worthiness meditation are two that touch me very deeply.
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Laura
Easy breathing
This meditation taught me to stop stressing and feeling fear. This meditation also taught me that I can defuse these feelings by focusing on my breathing and letting oh either aspects of life, Which could cause stress , Fade into the background. I appreciate the metaphor treating external stressors it’s background noise in favor of a focus on easy breathing, used in this meditation. I believe this metaphor really brings home how I can apply the idea easy breathing to minimize the effects of external stressors in My life.
J
Joyce
Rest our Burden
A great image, to imagine lifting all our burdens off our chest and enjoying the clam breath that follows. Namaste