This transcript is computer generated and may contain errors and not be an exact representation of the audio
Hi this is Welcome to Self® and I’m your host, Dr Hayley D Quinn, the anti-burnout business coach. I’m a speaker, author, former clinical psychologist and a late identified auDHDer.
Welcome to Self ® is a podcast for business owners like you who want success but not at the cost of your well-being. This is about transforming self and transforming business. I’ll be here to remind you that you’re human first and as well as being a business owner, you have different roles in your life that need your attention and to manage those well, you need to take care of yourself in the best way possible.
Here you’ll learn about practices that’ll help you navigate not just your business but your non-work life as well and you’ll realise that you’re not alone in the ways you struggle. You’ll have your curiosity piqued on various topics as I chat with wonderful guests and bring you solo bite-sized episodes.
I’m here for service-based business owners and entrepreneurs like you, to help you increase your self-care and compassion, change your relationship with yourself and your business, and elevate your business to a new level so you can live the full and meaningful life you desire.
This is a place of nourishment, growth and helpful information. A place where you can learn ways to assist you and your business to thrive.
We’ll talk all things mindset, strategy and well-being and I’m so excited you’re here. If you haven’t already, go and hit subscribe so you don’t miss an episode.
So, let’s get started
Hi, and welcome to another episode. It’s really lovely to be back.
I’ve been speaking a lot lately to clients and colleagues and friends and what I’m hearing is that people are just feeling busy and stressed and overwhelmed with everything that’s going on in their own lives, generally in the world. So I thought what I’d do for today’s episode is, I’m going to take you through a guided meditation.
Now, if you’re in the car driving, perhaps save this episode, for when you’re stopped and you can choose to do this, whether you’re sitting or laying down, you may want to have eyes open or eyes closed, and for some of you it might be more helpful to do this whilst you’re walking, or even listen to it whilst you’re doing something else.
I think we can get caught up in the meditation has to be done in a particular wayand I don’t think that’s true. I think we need to find a way that is helpful for us.
So I invite you to choose a position that works for you and as I guide you through this meditation, I might say certain things about doing things a particular way, but I want you to give yourself permission to adapt this to a way that suits you.
So I invite you to sit wherever you are in a comfortable position. Ideally, you want a nice open diaphragm, so you can get some good breaths.
and to do this, you might want to roll your shoulders back and have yourself in an upright position where you are relaxed, but not slouched. We don’t want the shoulders rolling forward. We don’t want you crouched in, because when we’re in this forward position, we’re giving the brain the message that we are actually under attack.
So we need to protect ourselves, and that can put us in our threat system. And that’s not what we want.
So a nice relaxed, open position. So when you’re breathing, your breath can flow freely through your body, you may wish to close your eyes or just gently rest your gaze in front of you.
and just take a moment to notice how it feels to be sitting where you are.
Notice the points of contact between where you’re sitting and what you’re sitting on.
Notice the temperature of the skin, the air. Sorry on your skin.
Gently bring your attention to the tip of your nose and notice the air as you inhale.
You may notice the temperature or the sound, or the sensation and then notice those things as you exhale
The temperature, sound the sensation as you breathe in, allow yourself to breathe deep into your belly.
Allowing your belly to expand on the in-breath.
and as you breathe out, emptying your lungs as best you can.
Breathing into the belly and emptying the lungs on the outbreath.
And as you do this.
You want your out breath to be equal to, or longer than your in breath.
Allowing you to activate the parasympathetic nervous system that will help you to feel calm and grounded.
And as you take these in breaths and out breaths.
Just notice how that feels.
Notice any thoughts or feelings or physical sensations that show up for you and know that this is, your experience doesn’t have to be a particular way.
Just allow your experience to be. Whatever your experience is.
Give yourself permission to just be here, slowing down right now. In this moment you don’t have to be anywhere else doing anything else.
No matter what your mind might tell you.
You may notice that your mind wants to wander off or remind you of all the things that you should be doing as best you can. Just notice this.
And remember you have a choice.
You can follow your mind where it wants to take you.
You can listen to what your mind is telling you.
Or you can gently bring your attention back to your breath, focusing on the in-breath and the outbreath.
You always have a choice.
Take this moment to remind yourself that you are a human being with a need for rest.
Rest is not a luxury, it is an essential part of your life.
Your moments of rest may be small moments through your day.
Where perhaps you close your eyes and do some breathing like this or they may be longer periods of time where you stop all that you’re doing, and take time out to nourish and nurture yourself.
You may be having a nap when you’re feeling particularly tired.
It may be saying no to some things, so that your diary isn’t too full.
It may be sitting with a cup of tea, listening to the birdsong and it may be different on different days and at different times during the day.
What’s important is you have moments of rest again. Just focusing on your breath.
If you need to slow it down, just slow it down.
You may like to schedule some rest times in your diary, as you practice taking time for yourself more.
You may like to follow a guided meditation or perhaps just take moments where you close your eyes and focus on your breath by yourself.
Knowing that your mind may wander, because that’s what minds do.
Your mind is made for thinking just like your nose is made for smelling. Your eyes are made for seeing.
Now as you’re breathing in. Just know that you’re breathing in.
and as you’re breathing out, just know that you’re breathing out and allow yourself to be with the soothing rhythm of your breath.
Spend a few more moments with your breath.
noticing how it feels as you allow yourself this quiet time, this slow time.
This time to just be with yourself.
Now I invite you to gently bring your attention back to the sensation of sitting where you are noticing how it feels to be you in this moment where you are.
Notice the temperature of the air on your skin.
Start to notice the sounds around you. Starts and bring some gentle movement into your fingers, your toes
Start to gently move your body and as you feel ready you can open your eyes and bring your attention back to where you are.
I hope you found that helpful.
You might want to do a little bit of journaling about how that was for you, and how you feel and note anything that particularly got in the way of you being able to feel more grounded, calmer.
and taking that time for yourself as you do this, and perhaps reflect afterwards. It can give you some really great information about what is getting in the way of you taking care of yourself in the way you might want to
Go well and go gently with yourselves and I hope you can gift yourself some more times to slow down. Take some breaks rest as you need to and I’ll see you again next week with another really great guest episode.
Go well and go gently bye.
Thanks for sharing this time with me today, I hope it’s been helpful and supportive.
If there’s been something in this episode that you have found helpful, I encourage you to share it with your business besties so they can benefit too. Shares, ratings and reviews really help to increase awareness and reach of the podcast, meaning more people can benefit from the information. I really appreciate you taking the time.
If you’d like to know about the ways we can work together, check out my website at drhayleydquinn.com, I’ll pop the link in the show notes, and you can also join my mailing list from there and be kept up to date with all that is happening.
I do need to say (because you know legal stuff), this podcast is solely for the purpose of education and entertainment. This podcast is not intended as a substitute for individual advice or advice of health professionals or other qualified professionals.
OK now we’ve got that formal stuff out of the way, I love hearing from listeners so don’t be shy, reach out and let me know your thoughts on the episode or what else you’d like to hear about. I wish you well in your relationship with yourself and your business and may you go well and go gently and remember if you thrive your business will too!
Links to Dr Hayley D Quinn Resources
Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners
Download here, completely FREE! https://drhayleydquinn.com/resources/
Link to podcast mailing list: https://drhayleydquinn.com/podcast/
Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist
Instagram: https://www.instagram.com/drhayleydquinn
LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533
Facebook: https://www.facebook.com/drhayleydquinn
