Drop your info below so I can show you how to start living a free spirit life in 4 easy steps!

MEDITATION

6 Tips to Help Ease Anxiety, Stress, and Fear.

Have you been feeling stressed, anxious, or worried lately because of all of the news around the Coronavirus? I have been and want to share what has helped me.

Earlier this week, I started on a downward spiral after reading about how we should stock up on life-saving medication like insulin for my 12-year-old son who has Type 1 Diabetes.

I was feeling overwhelmed and out of control. After reading tons of articles, I checked in and noticed that my heart was racing and I felt scared.

I know you might have had a similar experience.

I paused and reminded myself that while I might not have to tools to stop the spread of this virus, I do have the tools to help me cope with the anxiety I am experiencing because of it.

I want to share with you what has worked for me this week and encourage you to try at least one if not all of them!

Tips for Coping with Anxiety, Stress, and Fear:

  1. Essential Oils: Put a Put some drops of your favorite relaxing oil like lavender on a washcloth and then place that over your face and breathe deeply. Be careful that the oil doesn’t bother your eyes. You might like to add it to just the bottom of the cloth. I did this for the first time this week and can’t believe I haven’t done it sooner. It helped calm me so much!
  2. Breathing Exercises: You might like to do “Box Breath” with the cloth over your face. This is when you inhale for a count of 4, hold for a count of 4, exhale for a count of 4, and hold for a count of 4. You can imagine that each 4 count is the side of a box. Do 10 rounds or set a timer for 1 to 5 minutes. I have a bunch of breathing exercises on my blog and in my book that will help too.
  3. Guided Relaxation: This is a new video on my blog and I did this guided relaxation the other night when I was feeling particularly anxious and it shifted everything. I guide you through relaxing each part of your body. This has a profound effect on your body, mind, and nervous system. You might also like to have the essential oil washcloth over your face when doing this.
  4. Change your thoughts: The other night I realized that I was feeling scared and not prepared. After doing the guided relaxation, I shifted my thoughts and said, “I stay positive and draw in everything I need.” I even made it my phone screensaver. Feel free to use it or create your own! Just click on the image above to download.
  5. Declutter or Clean: When things are going on in the world that are out of your control, it can calm your anxieties to focus on something you can control like clutter or messes in your home. It is nice to create these moments of peace.
  6. Send love out into the world: This guided meditation is perfect for when you feel like the world needs a bit more love and you wish you could help more.

Here are a few more ideas from my blog:
A Chant for Global Well Being
– Super Simple Meditation
– Spiritual Tips for When a Family Member is in the Hospital
Practice some gentle yoga 
Boost your immune system with energizing yoga

Most of the lessons in my Free Spirit Guidebook can help with stress and anxiety too.

The important thing is to catch yourself, then take care of yourself and do both consistently.

Also, be mindful of how much news you are consuming. It is good to be informed but try to balance that with taking care of yourself.

I adore you and hope you find these tips helpful. XO!

Guided Relaxation Meditation for Stress Relief

This guided relaxation is perfect after a long day or whenever you are feeling stressed. I gently guide you to relax each part of your body. This has a profound calming effect on your body, mind, and nervous system.

I have been doing this type of relaxation for over 20 years and it works every time. I hope you enjoy it!

xo, Kerry

Super Simple Meditation

Today I am sharing a super simple meditation technique that I have a feeling you will use for years to come.

This is perfect if:

  • You hoping to meditate more.
  • You have a hard time getting started meditating.
  • You are tired and want a simple meditation.
  • You are a beginner.
  • You are trying to get back into meditating.
  • You want a simple technique to do regularly.

It begins by finding a comfortable place to sit. Be sure that you have set aside time and a quiet place.

Then you are going to sit tall and have your feet flat on the floor if you are on furniture or you can sit cross-legged on the floor.

You can place your palms up on your legs or face down. Whichever feels most comfortable.

Then you will take a cleansing breath: inhale deeply through your nose and exhale out of your mouth. Allow the exhale to relax you a bit and bring you into the present moment.

Then you will use your fingers to count the next 4 rounds of breath in and out of your nose:

  • Bring your index finger to touch your thumb as you inhale for a count of 4, hold your breath for a count of 4, and exhale for a count of 4.
  • Next, bring your middle finger to touch your thumb as you inhale for a count of 4, hold your breath for a count of 4, and exhale for a count of 4.
  • Next, bring your ring finger to touch your thumb as you inhale for a count of 4, hold your breath for a count of 4, and exhale for a count of 4.
  • Lastly, bring your pinky finger to touch your thumb as you inhale for a count of 4, hold your breath for a count of 4, and exhale for a count of 4.

Now, you can sit in silence.

Allow any thoughts to float across your mind like clouds in the sky. If you have a ton of thoughts you can imagine them going by like a train.

If you get stuck thinking about one, notice that and then let it go.

Somedays your meditation might be spent letting go of thoughts and others you might find that sweet spot between the thoughts.

Either way, take a moment and thank yourself when you are done for taking this time to yourself.

It is in these moments of trying to get quiet that you can receive messages from your intuition, your higher self, the universe, the divine.

Usually, the ones that you have been struggling to figure out in your daily life.

When you find yourself pushing to make things happen or you feel stuck, try this meditation,

This is also nice to do this in bed at the end of your day. Allowing your body and your mind to relax can bring miracles.

If you try this and enjoy it, please share your experiences in the comments, on social media or email me at hello@kerryburki.com.

Releasing the Past Guided Visualization

If you are ready to embark on a new chapter or are feeling held back by a person or a younger version of yourself (mistakes made or bad choices you associate with your younger self), then this guided meditation will help you release the past and one forward.

Before you start, think about the direction you want to move forward in or the new path you want to embark on. Then pause and think of stories from your life that you feel might be holding you back.

As the meditation begins, I guide you to choose a person or situation to release.

You will then be guided to forgive this person for not being the person you wanted them to be. Again, this might be a different person or a younger version of yourself.

This is a powerful thing to do. It can help with a particularly hard person or situation to forgive.

It helps you realize that we all have our own intentions and expectations at different times in our lives.

You will then be guided to release the situation connecting you to this person or your younger self.

This is incredibly healing.

After this, it might be nice to journal your feelings, or how you want to move forward now that you are free of this person or the past.

You also might like to stomp your feet to continue this sense of release.

Remember to do this, again and again, any time you need to forgive or move forward so you can become a better version of your self and create a life you love.

I originally did this in my Facebook group and everyone had an amazing experience.

Enjoy. Forgive. Release. Move Forward!

For some of you, this might be exhausting and draining. If that is the case, make sure you rest and drink lots of water after doing this visualization.

xo, Kerry

August: Virtual Full Moon Gathering

Thank you to everyone who came to my Virtual Full Moon Gathering last night! Here is the replay.

The meditation and breathing we did can be done anytime. If you want to tap into the full moon energy then consider doing it tonight or tomorrow night.

A big thing I want to share with you is how to mix the mystical with the mundane in your life. My 8-year-old walked in during our Lunar Breathing exercise to ask is he could watch Netflix. 

A few years ago, this would have made me so annoyed that he did that during a live event online. Now, I breathed through it and simply shared with everyone that we had a visitor. He even came back a second time!

When you do these breathing practices, meditations, and energetic techniques, you can get into the flow of your own life.

I used to think that once I perfected things it would mean that I would have things so organized that interruptions like that wouldn’t happen.

What I learned is that life still happens and now I react differently to it.

It is a beautiful way to live and I invite you to join me.

Please share what word comes up for you during the meditation in the comments!