Stress Relief Meditation For Anxiety

We start this mediation in a child's pose, rolling your forehead back and forth on the floor or a pillow to stimulate the vagus nerve, which promotes the rest and digest function in your body. This quick meditation is perfect in the morning before you go to sleep, or any time you need to slow the mind chatter and come back to your center.

Transcript

Hello,

My name is Elle,

And this is a quick meditation to help you ground throughout your day.

If you'd like,

You can grab a blanket,

A meditation cushion,

Or a pillow,

But first we'll start in child's pose.

So get into all fours on the ground,

And then take your knees apart,

Toes together,

And sit your hips back over onto your feet as your arms are straight out in front of you.

If you have a pillow or a blanket or a cushion,

You can lay over that for a more restorative pose.

If you can,

Try to bring your forehead down to the ground,

And gently rock your forehead back and forth from the left to the right.

This helps stimulate our parasympathetic nervous system and get us out of fight or flight.

Doing this simple motion as you inhale in through your nose and out through your mouth will help you rest and re-regulate your nervous system.

So if you've had a tough meeting,

Or you've had an argument,

Or you just can't seem to get out of your head,

You can do this for a few minutes at any time to help you re-center.

Inhaling in,

And exhaling out.

Inhaling in,

And exhaling out.

Inhaling in,

And try to make your exhale longer than your inhale.

Really pushing all the air out of your system.

This will also help your body go into a restorative and a relaxed state so that you can make better decisions and be centered to yourself.

So breathe in,

And exhale out twice as long.

Breathe in,

And exhale out.

Breathe in,

And exhale out.

Breathing in strength,

Clarity,

And calm,

And breathing out stress,

Anxiety,

And fear.

Take a few more breaths at your own pace.

Feeling your hands,

Your forehead,

The front of your chest,

Your glutes,

The tops of your feet,

And your knees all sinking down,

Down,

Down into the floor.

As you exhale,

Think about all of that energy being released off of your subtle body,

Your emotional body,

Your physical body,

And your mental body.

Knowing that you can come back to this meditation and back to your breath anytime you're feeling stressed,

Anxious,

Overwhelmed,

Or scared.

Take one more inhale in,

And exhale,

Let it go,

Staying in your child's pose for as long as you need.

Namaste.