Calming Meditations For When You’re Stressed And Overwhelmed
Take a deep breath and relax on Sunday mornings with Elsie!
Elsie thank you so much for your kind, deep and gentle wisdom that you are sharing with us out here in the larger world. Your generosity is so appreciated, particularly these difficult days. I wish for you that the knowledge you are sharing goes out into the world in wider and wider circles. Please keep up your teachings!
Julie Ritter
Step into Stillness~
Weekend meditation with Elsie Kerns, your Overwhelm Warrior. Welcome.
Let us begin by stepping into this universal grid of grace, healing and wisdom, and the stillness of the universe behind me.
Just take a breath in. Notice the air coming in is cool. And the air leaving has been warmed by your body. Breathe in gently, easily, In and out, just slowing down, taking this 10-minutes for your personal self-care.
Breathing in gently letting go naturally coming down now to the heart and imagine that we’re stepping into the sacred chambers of the heart energy, the life force, electrical energy of the heart. With your imagination and intention, imagine that you just step through those chambers and there is a very comfortable chair waiting there for you to sit in, and just let go.
As you sit down and get comfortable, close your eyes and take another deep, deep breath just saying to yourself. I am safe, I am calm, I am relaxed. Let your shoulders drop and just become aware of the rhythmic breathing and sound of your heart. Allow that rhythmic breathing as the heart pumps in and out naturally to connect to the heartbeat of mother earth.
Speaking gently to the heart, acknowledge its physical ability to keep beating every moment of the day, aware of its emotional connection to all of those around you and to the great divine. Know that the heart has been called the second brain because it has a unique intelligence. When we’re trying to solve something and we’re stuck in our head, if we bring that energy down, the answer usually lies in our heart. Finally, acknowledge the spirit of the heart that connects us to the mysteries of the universe, and that guides us and provides intuitive information, knowing on every level physically, emotionally, intellectually, and spiritually. The heart serves us tirelessly.
Sitting in that comfortable chair within the heart chambers, acknowledge the magnetic force of your heart on all of these levels, and take a moment to fill your heart and all of your being with gratitude and love. Let that love expand around you and fill every single cell of your body and continue out and expand to create a circle of joy around you. Sit quietly in that joy, in that love for yourself and this special time for self-care.
Let’s combine the attributes of all of our energy. Bring in divine wisdom at the crown, divine clarity at that neocortex, divine speech, and at the throat divine communication. Divine love from the heart, divine power at the solar plexus, the power of love versus the love of power. Across the pelvis, we have the power of creativity and creating life, as well as birthing ourself in this reality, and at the root center, divine grounding to the earth for support.
Now, just relax as you sit back and enjoy this high vibration of all the energy you’ve created within your being and around your being, and now allowing yourself to connect to the community of all of those on our meditation, and aware of the community of earth.
With your eyes closed, just breathe in and out. Breathe in with the heartbeat, your heartbeat that connects to the heartbeat of mother earth. Feel that sense of calm, relaxation, and safety.
Again, I am safe, I am calm, I am relaxed, I am love, I am light, I am health, I am wealth, I am grateful, I am moving forward with ease, grace and gratitude. Stay with the stillness until you are ready to begin your day.
This is Elsie Kerns, your Overwhelm Warrior. Thank you for joining me. If there is any way I can help you with whatever issues you’re dealing with please feel free to reach out to me at Overwhelm Warrior.com. Enjoy your weekend and I’ll see you next week.
Meet the Infinity Sign ~
Magical Figure 8’s
Good morning. This is Elsie Kerns, your Overwhelm Warrior. Here is our weekend meditation. Let’s just take a deep breath. Fill your lungs all the way up and let go. Let your shoulders drop. And just set this 10-minutes aside for your own self-care.
We’re going to begin today with the figure 8, the Infinity Sign, and we’re going to work with improving our eyesight. Begin right here between the eyebrows and we’re going to draw around the eyes and create that figure 8. It’s very soothing and we’re just going back and forth easily and lovingly to support our eyes. We are a very visual culture. So, our eyes are extremely important
Next, we’re going to come to our throat area. This is our communication, and we’re going to just support the throat one hand over the other, and we’re going to be off the throat. We don’t want to be too close. We’re going to bring that blue sky right down over us and let it surround the throat for healing, for love, for speaking, with kindness presence, attention, and again, just breathing in gently and letting go.
We can also do figure 8’s here from ear to ear. Again, remember that Infinity Sign represents endless energy, so we’re just supporting the throat and our communication.
Next, we’re going to make a three-finger notch, middle finger, index finger and thumb and we’re going to come right above the heart here as this area works with our heart and soul longings. We’re going to upwell our heart and soul longings and our passion. What is our passion? Touch into it! What does our heart want to do more than anything else? Now, we’ll just place one hand over the other at this heart and soul longing area, this high heart area where we will upwell and support what it is we love to do most. Then just taking a nice deep breath and let go.
Now we’re going to bring the palms down right across the chest. We want to support the lungs. We want to literally love those lungs, just supporting them for the breath, for the ease of breathing. And we just want to step in to this area with all the love that we can give the lungs that are breathing in and out for us every second of the day. And if we are struggling with any congestion, we literally want to rake out, rake out the lungs just with our intention, our imagination. Raking them out. And again, coming back and gently loving them. Remember the lungs are a feminine organ, and they are working all the time for us. They don’t get a break, so supporting them and loving them, connecting with them and letting the body know how much we appreciate every organ is very healing. Again, taking a deep breath in and letting go.
Now bring your fingertips up right between the eyebrows. Again, this is the beginning of bladder Meridian and it also works with our nervous system. So, at this place I’m asking you to bring to mind and vision, visualize someone you love, or a great event that happened as a special memory. Bring that up, visualize that. Just close your eyes for a moment and visualize that person or event, whatever it is that brings you joy. And now I want you to tap in the joy that you are visualizing. We want to program the nervous system for more joy. We absolutely need joy in our life these days. Now, we’re just tapping in joy, the joy of the visualization that you have brought up. During the day If it’s sunny or something special happens, or you see someone or just attend a great event or have a great day, tap in the joy, reprogram your brain, and your nervous system for JOY.
And now come down one hand over the other, right over that heart center, that heart energy center, and just continue to breathe in. Send love to that visualization, whether it’s that person or event that you brought up, just let that sink in deeply to your heart.
As you hold your heart, close your eyes. Now just whisper to yourself, I am enough, I am enough. Now, just hold all of your being in love, honor, and reverence just as you are in this moment in time breathing in gently and letting go. Letting the shoulders drop again, letting the breath have an easy rhythm.
Finally sending that infinity sign, that figure 8’s out to the world and back to you for the very best that life can offer you at this moment, and every moment!
Take a body check. Notice how you feel. Take another few minutes to just be with yourself in quiet time of self-care.
Thanks for joining me. This is Elsie Kerns your Overwhelm Warrior and I invite you to join me for a Tele-Energy call and I’ll put that link below. Have a wonderful day, a great week ahead.
Step into the Universal Grid of Grace, Healing, and Wisdom
Good morning, this is Elsie Kerns, your Overwhelm Warrior welcoming you to our Sunday meditation. Today it’s going to be our divine grace meditation. So take a breath and just let go. Let go of anxiety, worry, fear, doubt. Whatever you’re struggling with now. Take a deep breath in and just let go. Let your shoulders drop. Just relax for this brief 10 minutes as I invite you to step with me into the Universal Grid of grace, healing, and wisdom.
DIVINE WISDOM
Let’s begin by bringing our palms together in front of the heart. We’re going to bring our palms up on top of the crown and we’re bringing in divine wisdom, filling our being with wisdom and support. Hi, Elaine. Glad you’re with me. So again, just at the crown, bringing in divine wisdom, we all can use some divine wisdom.
DIVINE CLARITY
Bringing the palms down to the forehead and here we’re bringing in divine clarity so can we think with clarity, and can we see what we need to do with clarity. As we age divine clarity becomes even more important to us.
DIVINE COMMUNICATION
Now, the throat area is our communication. Bring in divine communication, divine speech, and speaking from a place of kindness, divine kindness. So at that throat center, reminding ourselves, how important communication is to be spoken with love and respect for one another.
DIVINE LOVE
Coming down to the heart, divine love, remembering that the heart exudes the most electromagnetic energy of any organ in the body. Being aware of how powerful the electric heart is and inviting and experiencing the power of love within each of us.
DIVINE POWER
Bringing our palms down to the solar plexus area and bringing in divine power. The right use of power, power versus force. So when we bring in divine power, we’re coming from a place of great respect. We get to see the bigger picture with compassion for all.
DIVINE CREATIVITY
Down over the pelvis, divine creativity from this center, we not only birth life, but our creativity has the opportunity to be birthed through us here on the earth. And, in order to do that, We need divine grounding at the root center so that we can connect to the earth and feel supported and safe in our everyday life.
DIVINE GROUNDING
Send love and light, grounding, as we let our palms beam energy down to our feet, grounding us, rooting us in the earth, in the safety and support of Mother Earth.
So once again, we’re going to acknowledge all of these divine blessings starting with divine wisdom at the crown, connecting that to divine clarity, divine clarity connected to divine communication. Speaking from a place of kindness, respect. Divine communication connected to divine love at the heart and the power of the electrical heart. Divine love at the heart connected to divine power at the solar plexus, the right use of power. And as we enter this Age from Aquarius, and the divine feminine, we look to lead with the right use of power, love, support, compassion, divine power, connected to divine creativity of the pelvis, where we can not only birth life but birth our ideas, our creativity here on the earth, divine creativity connected to the root center for divine grounding so that we are totally supported by the earth and mother earth supporting her as well and letting the palms just beam energy down to the feet, rooting us in the support of Mother Earth.
Come back to the power of the heart, breathing in the power of love, breathing in that Universal Grid of grace healing, and wisdom into our entire being. Take a moment to close your eyes and just breathe in that universal grid of grace, healing, wisdom, to raise the vibration of up every aspect of your body, mind, heart, and soul. Again, breathing in the power of love, breathing out anxiety, fear, doubt, worry, tension, dropping the shoulders. And, finally, just holding all of your being in love honor, and reverence just as you are at this moment in time.
Thank you for joining me. This is Elsie Kerns. You’re Overwhelm Warrior. Have a wonderful Sunday and week ahead. And if there’s any way that I can help you reach out to me at overwhelmwarrior.com. Thanks, Anne. I love those hearts you posted. Have a great day everyone. https://overwhelmwarrior.com
Mindful Kindness
Weekend meditation with Elsie, your Overwhelm Warrior. Let’s take time this weekend meditation for mindful kindness. Begin one hand over the heart area and whisper your name. Say to yourself, “you’re okay. You’re safe. I’ve got you. Okay. I’m holding you. I’m supporting you. You can just relax and let go.”
Now, breathing in, notice that as you breathe in through the nostrils, the air is cool. On your exhale, the air is warm. Breathe in just paying attention to the air coming in and the air exhaling. Again, breathing in noticing the breathe in and breathing out, going back and just saying, “I am love. I am light. I am health. I am abundance. I am kind. I am present.” Breathing in noticing and just being present with where you are and how you are in this moment.
Mindfully holding your being with loving kindness, with your intention again for loving kindness. Letting go of the past, not focused on the future, just being in this present moment. Whispering your name that holds your energetic signature and holds all parts of you at all ages. And again, just saying, “you’re okay, you’re safe, I am holding you and supporting you. There’s nothing you need to do in this moment,but just breathe in and out and relax.”
So again, a deep breath in dropping the shoulders, allowing yourself to be connected to your heart, to the loving kindness of your heart. And as you are connected, deeper and deeper to the loving kindness of your heart, you can then extend loving kindness, compassion, and support to those around you.
Breathing in, just letting go, letting go of thoughts, worries, doubts, letting go of fear, anxiety, distrust. Instead holding resilience, strength, fortitude, courage, kindness, love and transformation.
The entire world is going through a transformation and we are all part of it. So, let’s just relax. Let’s ride the waves of this transformation. And especially the ways of your own transformation as it happens organically, and naturally. Let’s surrender to this transformation and to a transformation of the world. Holding yourself and the world with mindful kindness, mindful kindness that expands the energy of your heart, deepens your relationship with your inner being, and then it shows in your outer being.
Close your eyes for a moment. And again, just whisper your name and let yourself know. You are safe, you are held and supported that you’re holding all of your being in love honor and reverence just as you are in this moment in time. With mindful kindness and awareness, allow this mindful kindness to enter your heart and then to radiate out from your heart to the world around you. Again, a deep breath in and just letting go, just coming in to a state of quiet, relaxation and drinking in mindful kindness for yourself and for all those around you. Take time every day to practice mindful kindness.
Thank you for joining me today. This is Elsie Kerns, your Overwhelm Warrior. If there is any way that I can help you, reach out to overwhelm warrior.com.
Have a great week ahead and keep filling every day with mindful kindness.
Meet the Magical Healing Spoon!
Welcome. This is Elsie Kerns, your Overwhelm Warrior, with our weekend meditation. I want to start by sharing with you this magical spoon that is part of my energy medicine toolkit. Let me tell you why I consider it a magical spoon. We all have polarity at our head North and South, and also at our feet, North and South.
So my palm is South. The back of my hand is north. And when we work with people energetically, we use muscle testing in order to determine if their polarity needs any correction. So if I go up to my head and put my palm over my head, my head is north, my palm is south and most people are fine. If I turn my palm over, the back of my hand on the top of my head, that makes it north to north and people usually get a bounce.
That’s not going to work. Same as if you tried to put two north to north side magnets together, they wouldn’t stick. But there’s something different that happens when we come down to the feet. Again, we’re using a little kinesiology, a little muscle testing, and we just tap the bottom of the feet and see if that polarity north to south is holding and very often it’s not. And part of the reason for that is because we’re really living in the unknown. All of the structure that we’ve known has been just falling apart right before our eyes. So it’s been very hard to stay grounded, to feel safe, to feel centered. But there’s a very easy trick that we can use here. We simply spoon the bottom of the feet. I actually do that figure eight on the bottom of my feet and my clients for just a minute or so on each foot. And almost always when I retest and I put north to south, it holds and corrects the polarity of the feet very quickly, very easily. It’s a good thing to do every day. It’s just a stainless steel spoon and that stainless steel sort of drags the energy down to the feet to ground you.
You know airline stewardess, pilots, people that are flying a great deal can often struggle with some osteoporosis because they keep getting disconnected from the electromagnetics of the earth. That is another reason why after we fly, we can tend to have jet lag. So a very easy thing to do when you get where you’re going after flying, just spoon your feet to help you get grounded again, relax, and connect to the earth.
On our weekend meditation let’s just focus and allow ourselves to relax, to feel supported, to feel grounded and connected to the earth because that also helps our root center and our root center lights up the rest of our energy centers. If that root center is out of polarity or out of balance, that does create a problem for us because it doesn’t let that energy flow as easily as it could be flowing for us. Use that magical spoon, just stainless steel spoon, spooning the bottom of your feet using that figure eight, the infinity sign adds another plus.
Now sitting comfortably, or if you’re lying down or if you’re walking, just listen to my voice. Close your eyes. If you can, wherever you are and take a deep breath in and breathe out as though you’re blowing through a straw. Again, breathing in deeply filling the lungs, releasing. Breathing in deeply letting the shoulders relax, letting them just roll back, feeling comfortable. Now just for a moment. Remember that we can only be in the present moment. If we are thinking of the past, it’s gone. If we’re trying to figure out what we’re going to do tomorrow or later today, or the future, it’s not here yet. So set intention to bring yourself into the present moment with yourself.
As you breathe in, be aware of your lungs, holding the breath of life. We are in lung season and lungs hold our anxiety and our grief. As we enter Fall, we see the weather changing. We feel the air is cooler. We see the leaves drying out, falling to the ground. And we know we’re going to be saying goodbye to summer.
So again, just breathing in, letting in the life force of the present moment. There’s nothing you need to do, but just be with yourself. At this time, taking time for self-care, for letting life slow down, letting the body externally and internally. Relax. Inviting the nervous system to calm, to relax, to let go. Breathing in deeply. Just letting go. Again, breathing in deeply and just letting go, letting the cool breeze of September, fill your lungs. Exhaling. exhaling, your worries, your doubts, your fears, just letting them go. As you let go of those fears and doubts worries. You make room. To bring in light love, grounding, and safety. As you breathe in and breathe out, feel your feet, feel your feet connected to the floor. Imagine your feet sinking into the earth. You can imagine yourself standing in the ocean and as the waves roll in and out, your feet sink gently, deeper and deeper into the sand. Imagine just sitting in your beach chair and again, feeling your feet sinking into the earth as you watch the waves roll in toward you and back out, set intention using your imagination to allow yourself to simply be connected and grounded and supported by the earth. Mother earth is struggling. She needs our support and we need her support.
Placing one hand over the other, right at the heart center, allow yourself to fill your heart center with the power of love, gratitude, and resilience. Now you can extend your love out to the world. You can expand your love, your gratitude, your strength, and your resilience to others as you build these qualities inside your own being. So again, breathing into the heart center, filling the heart with the power of love and gratitude with light, resilience, care, and support. And as we are here at the heart, let us take time to express gratitude for this miracle body that we’re walking in every day and just let go and trust in the innate healing wisdom of your body, mind, and spirit.
Thank you for joining me for our weekend. Meditation. Stay connected to this or a few more moments and keep feeling that grounded support. To help you walk through today and the rest of the week till we meet again next Sunday.
This is Elsie Kerns, your Overwhelm Warrior. And if there’s any way that I can assist you, please reach out to me. And don’t forget to spoon your feet every day. Let me know how it works for you. Have a great day and week ahead.
Transcript
Loving those Lungs!
Here we are at labor day weekend, the end of summer and getting ready to go back to school and how that looks for everyone across the country – very different. This Sunday, this weekend, let’s just take these few moments to come into a place of calm and quiet.
So I want you to place one hand just across your lungs. We’re in the Fall season, and that works with our lungs. They’re working for us all the time. They hold our anxiety, our grief. And, of course, we see the leaves falling. We see the fact that we’re at the end of summer officially, and that we’re going to have to say goodbye to summer and move into cooler weather and eventually winter. one hand across the lines, just holding this area, aware of the anxiety and grief that we’re holding across the world as a result of all that has happened during the last nine months. Let’s take our other hand and just place it gently over the naval area because just above the navel works with an adrenal energy point. We want to calm that fight or flight. And just below the navel, it works with a cortisol energy point. And we want to keep that cortisol down, calm and quiet. That’s the bad boy hormone that can really create disruption in our life. So as you hold these two areas, just close your eyes. Take a breath in and just let go, take another breath in and this time as you blow out, imagine you’re blowing through a straw. Again, a deep breath in blowing out through the straw, letting the shoulders drop, being aware of any part of the body that’s holding tension and just send your awareness to that part of the body and bringing in compassion and love for that area. Now, just holding the lungs with one hand and with the other hand, hold over the navel area. Eyes closed, say…
I am calm. I am safe. I am love. I am light. I am compassionate. I am gratitude. I am limitless. I am power. I am enough.
Take a deep breath and, and again, just exhale gently in the midst of these difficult times. Okay. Whisper quietly to yourself again.
I am calm. I am safe. I am resilient. I am amazing. I am magical. I am here. I am divine. I am a caretaker of the earth. I am honoring mother nature in all of her forms and expressions. I am present. I am in the present moment. I let go of the past and remain in the present. I am grounded.
I am heart-centered. I am kind. I am understanding. I am strong. I am also vulnerable. I am human and yes, I am all these things at the same time. There is nothing I need to do at this moment. But be in the present moment.
I am alive. I am vibrant. I am healthy. I am abundant. I am part of this world and blessed with the incredible life around me. I’m an integral part of the universe, the entire quantum energy field.
I am calm. I am relaxed. I am connected to the divine and I am grounded in the belly of the earth.
I am holding all of my being in love honor and reverence just as I am at this moment in time!
I embrace this long holiday weekend honoring the end of summer and awakening to the Fall season and new beginning for the days ahead.
Deep breath in and just let go, just rest and relax with this long holiday weekend. Okay. Revitalize your being for the week ahead and the season ahead.
Thank you for joining me. This is Elsie Kerns. You’re Overwhelm Warrior. And if there’s any way that I can assist you. Please feel free to reach out to me@overwhelmwarrior.com.
Have a fabulous weekend. And thank you for joining me.
Transcript
This morning, let us do the blessing of the energy centers created by Dr. Joe Dispenza. What we’re really doing is connecting the endocrine system, balancing the hormonal system, pineal pituitary, thyroid thymus, pancreas reproductive system, and the root center.
Bless Your Endocrine Centers
Let us go right up those endocrine centers, those energy centers and bless each one. When we started, the root center, this connects us into the earth. It supports us to feel safe on mother earth and she is holding us.
The color is red or maroon, and this roots center enables us to manifest our creativity in all of our every day work here in three dimensional reality. It gives us a sense of security and safety and helps us present ourselves here on the earth.
When we come up to the reproductive center at the pelvis, we have that bright orange color. And here, this area is literally the creative area from where we can birth and create life. But also from this area, you have enormous amount of creativity through that whole pelvic area, not only our reproductive system, but again, connecting with the root and allowing us to birth ourselves here on the earth. So let us take a moment to just bless that root safety center, that pelvis creative center, and just take a breath and let go.
Let’s move up to the solar plexus and beautiful yellows and golds. And this center holds all of our major organs, liver, gallbladder, pancreas, spleen, kidney and adrenals in the back. It can be a difficult center for us. It works with our emotions and how we see ourselves in the world, how others see us, it’s part of our ego center. So we just want to come in here and tame that ego a little bit and realize that “we are enough” loving the body and supporting all of these organs that are so vital to our being. And again, taking in a breath, letting go, blessing the center.
So now we’ve blessed these lower centers at the root, pelvis, and the solar plexus.
Now we come up to the heart, which is the rainbow bridge between our lower centers and our higher centers at the throat, forehead and crown. When we come to the heart, this center exudes the most electrical vibration of any center. On our body. It supports us to live physically. It provides enormous emotional experiences and it also connects us to the divine, to that spirit part of us so that we are not just Homo Sapiens, but Homo Spiritus. At the heart, one hand over the other, just recognizing how valuable this precious organ is to our existence, acknowledging its great power and holding the center in love. This center is often pictured in Emerald greens and beautiful pinks roses. And some say it’s gold. We use that expression, the person has a heart of gold. Take a breath here and breathe in, breathe in the power of love.
Then one more time and just relax. Let the shoulders drop and smile.
Now we come up to the throat for speaking our truth, speaking our needs and wants. And the color here is sky blue. So we bring down that blue sky that’s out there today. Magnificent blue sky, right over this area. Let’s draw a couple of figure 8’s to support it. Okay and realize how from this area it can be difficult sometimes to express our needs and wants. So we bless the center and hold it in compassion and care.
As we move up to the forehead, we see that beautiful lavender. And from here, we have that neocortex, that powerful brain power that allows us to be human. That allows us to think and create and perceive on the spiritual level. It also helps us connect deeper to the divine. Through meditation, quiet time reflection slowing down. So this morning, let us just slow down. Let us just drink in the sunshine that’s out there today and slow down.
At the crown, we have that opening to that quantum energy field, endless energy of the universe, the magic of all that is, and from this connection to the divine and to that quantum energy field we’ll use visualization and vision to see our future, to move into our future, to create receive inspiration through this center and we ask for peace and calm.
As we reach these higher centers at the forehead and the crown, we take time now, just close your eyes and let go. And again, with our intention, with our awareness, blessing the crown center, connecting us to the divine, at the forehead, allowing us to take that divine inspiration and create new ideas, new events, new experiences.
Blessing the crown, the forehead, and gently moving down to the throat thyroid area blessing this center, and place of expression. Blessing the heart. She is beating for us every second of the day, she has our lifeline to life. Blessing the heart, that rainbow bridge between our higher centers and our lower centers coming down, holding that solar plexus and all of the organs, the liver, gallbladder, pancrease, spleen, in a place of honor for all their work that they’re doing just for us. Blessing the solar plexus center and moving to the pelvic area, this reproductive creative center, holding us, allowing us to birth ourself through that root center and our ideas here in the world. Allowing that root to safely connect us to mother earth.
Closing the eyes, letting the shoulders simply relax, letting the thoughts quiet. Letting everything, just be still for these few moments of self care, self love, self honor. Take another deep breath, breathe in the power of love. gratitude, compassion, and resilience. See your day going beautifully.
And your week ahead, with this full moon on Tuesday, amplifying all of your gifts and your life.
This is Elsie Kerns. Thank you for joining me today. I hope you have a wonderful week ahead and if there’s any way that I can help you in your journey, reach out to me. Elsie Kerns overwhelmwarrior.com.
Take care.
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