Welcome to this 10-minute guided meditation for anxiety and stress reduction.
Find a comfortable seated position or lie down on your back,
Whichever feels best for you.
Hold a gentle gaze or close your eyes and begin by taking a few deep breaths.
Inhaling deeply through your nose and exhaling fully through your mouth.
Inhaling deeply through your nose,
Expanding your belly and exhaling fully through your mouth.
And again,
Inhaling deeply through your nose and exhaling fully through your mouth.
Now bring your attention to your body,
Starting from the top of your head.
Slowly scan down through your body.
Notice any areas of tension or discomfort.
With each exhale,
Imagine releasing any tension you may be holding on to,
Allowing your muscles to soften and relax.
As you continue to breathe deeply,
Bring your awareness to your forehead.
Notice any tension in your forehead.
And with each breath,
Allow it to soften and relax.
Move your attention down to your jaw.
Release any tension you may be holding in your jaw,
Allowing it to hang loose and relaxed.
Now bring your awareness to your shoulders.
Notice any tightness or tension in your shoulders.
And with each exhale,
Allow them to drop and relax down away from your ears.
Continue to scan down through your body,
Releasing any tension you may find in your neck,
Chest,
Arms,
And hands,
Letting go of any tightness or holding.
Allow your muscles to become loose and relaxed.
Now bring your attention to your belly.
With each breath,
Feel your belly rise and fall gently.
Allow any tension from your abdomen to soften and release.
Move your awareness down to your hips,
Thighs,
And calves.
Release any tightness or tension you may find there.
Let go of any holding and allow your muscles to become heavy and relaxed.
Finally,
Bring your attention to your feet.
Feel them grounded and supported by the earth beneath you.
Take a few moments to simply notice the sensation of your breath moving in and out of your body.
As we come to the end of this meditation,
Take a moment to thank yourself for taking this time to nourish and care for your body and mind.
When you're ready,
Gently open your eyes and return to the present moment,
Feeling refreshed and rejuvenated.
Remember,
You can return to this meditation anytime that you need to relax and unwind.
