Begin by taking a deep breath and hold it for five seconds.
Exhale and relax.
Take another deep breath,
And as you hold it,
Count for five seconds.
And as you exhale,
Just imagine blowing out all of your stress.
Take a third deep breath in and hold it.
And as you exhale,
Blow out any stress you've been holding onto,
Saying to yourself,
Relax now.
This is your new solution to stress.
Whenever you become stressed in the future,
You simply take in three full deep breaths,
Holding it at the top of the inhalation for five seconds.
And when you exhale,
Blow out any stress you feel.
And on the third breath,
As you exhale,
You simply say,
Relax now.
Let's take a moment and scan the body.
Begin by slowly blinking your eyes,
And with each number I say,
Blink once.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
And 0.
Allow your eyes to gently close,
And when you do this,
You'll feel a wave of relaxation sweep over you.
Now,
I'd like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
And now,
Let your focus move down to your eyes.
Just notice how your eyes feel,
And ask them to relax even more.
The little movements you feel in your eyes are called rapid eye movement,
And are completely normal.
These small movements allow for you to feel calm.
Notice how the back of your head feels against the surface it's touching.
How heavy does your head feel right now?
Let your focus move to your nose,
And feel the slight sensations of air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with calmness,
And when you breathe out,
Imagine your body feels heavy and deeply relaxed.
Very good.
Now,
Focus on your ears.
Notice how they feel.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice,
And how soothing it is.
From here forward,
You can only hear my voice guiding you.
All other sounds passing through only take you into a deeper state of relaxation.
Now,
Focus on your mouth.
How does it feel,
And what do you notice?
Can you sense the flavor of something you tasted recently?
Perhaps you can imagine biting into a fresh slice of lemon,
And you notice how your mouth waters.
And move your focus now down to your neck.
If there is any tension,
Just ask it to release a little more.
Notice how your neck feels right now,
And just feel all the sensations in your neck.
Now,
Focus your attention on your shoulders,
And move your attention slowly down each arm,
Down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensation on your fingertips.
Allow your focus to go to your chest,
Relaxing this area as well as your upper back.
And if you notice any tension,
Just ask it to nicely release just a little more.
Now,
Imagine you are focusing on your heart.
Feel it beating strongly,
Supporting you.
Relax your heart,
And notice how good it feels to do so.
And now,
Focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your body.
Allow your focus to move down to your vital organs and digestive system.
Just notice your belly,
And how it feels.
Just observe it working and digesting effortlessly for you.
Now notice your lower back,
And how it is pressing against the surface you are on.
And if you feel any tension,
Just say,
Please relax a little more.
Focus now on your pelvis and hips,
And notice any sensations that they are having.
This takes you even deeper into a state of relaxation.
Allow your focus to move down each leg now,
Slowly relaxing them as well.
Your legs have taken you so many places over the years,
And they deserve to fully relax.
Notice this wonderful wave of relaxation moving down your knees,
Down your lower legs,
All the way to your feet,
To the very tip of each toe.
Good.
You are doing so well.
And now that you have relaxed your body so well,
I am going to count down from 10.
And with each descending number,
Your conscious mind will relax even more so,
Letting go of any beliefs that hold you back from your goal.
Imagine that you are standing at the top of a set of stairs,
And when I begin counting,
You will walk down the stairs.
10 9 8 7 6 5 4 3 2 1 0 Good.
It's natural that your conscious mind give less and less importance to the words that I am saying,
Allowing your subconscious mind to be present right now.
From now on,
You can choose to be relaxed.
You choose to be calm.
You choose to be in control of all that you do,
Because health is very important to you.
Remember that it is natural for you to be healthy and happy.
It is unnatural for you to have sickness and misery.
Now,
Hear yourself saying,
Every day,
In every way,
I get better and better.
In order to make change,
I challenge myself.
Change is not comfortable.
In fact,
It is inconvenient.
So,
If I feel comfortable with the change I am making,
I am probably not extending myself enough.
When I have a negative thought,
I acknowledge that I feel this way,
And then I release it.
When another negative thought arises,
I catch it quickly,
And I say with confidence,
I acknowledge that part of me feels this way,
But this does not help me right now.
Every day,
In every way,
I get better and better.
When I am presented with feelings of stress,
I know my breath is there to soothe me and guide me into relaxation.
Every single day,
I become more aware of all the good things going on in my community and in the world around me.
When I feel that darkness is surrounding me,
I know that the way to see the light is to take three deep breaths,
Relaxing my mind and my body by doing so.
Every day,
In every way,
I get better and better.
In order to make great change,
I challenge my thoughts.
From now on,
I challenge every single negative and unproductive thought that arises.
From this point forward,
Whenever you find yourself having negative,
Unproductive thoughts,
You will immediately say to yourself the word,
Stop.
Let me repeat that so it is perfectly clear.
Whenever you find yourself having negative,
Unproductive thoughts,
You will immediately say to yourself the word,
Stop.
And as soon as you hear the word,
Stop,
You will find the negative thoughts you were having will just disappear.
This gives you the opportunity to start a new positive thought process.
How do you feel?
Notice how you feel right now and take note of exactly how you feel right now.
Good.
Now let's come to conscious awareness.
Bringing back everything that you learned today for the better.
1.
Slowly coming back to the present moment.
2.
3.
4.
Feeling fresh new energy coming in as you breathe.
5.
6.
7.
Bringing all that you have learned back with you today.
8.
9.
Almost there.
And 10.
Welcome back.
Good.
You are doing very powerful work by practicing this meditation daily without skipping a day for at least 21 consecutive days.
This is the way you change your life for the better.
Thank you and good job today.
