So close your eyes and take in three big deep breaths.
Inhaling through your nose and exhale out through your mouth.
Just allow your mind to drift off maybe to your happy place.
Having your hands resting wherever is comfortable.
Maybe if you're sitting on a cushion,
Just to lengthen through your spine.
Just slow down your heart rate.
Soften your forehead.
Soften your cheekbones.
Soften your jaw,
Unclench your teeth.
Notice where your tongue is.
Bring it away from the roof of your mouth.
Maybe rest it at the back of your teeth.
Notice where your shoulders are.
And on your exhale,
Pushing your shoulders down,
Away from your ears,
Down towards the floor.
Just soften your breath.
Allow your breath to become easy.
Not forcing the breath in or out.
With your inhale,
Say to yourself,
Let.
.
.
On your exhale,
Say to yourself,
Go.
.
.
Just notice any thoughts or feelings coming up.
Try not to grab on to any thoughts.
Scan your body for any tight areas.
And just let go of those areas with your exhales.
Taking in any last minute movements,
Wiggles,
Adjustments.
Really just allowing your body to center.
Just slowly soften through the soles of your feet.
Taking all the way up your body.
Relax the top of your feet.
Relax your ankles.
Notice your calves and your shins.
Relax your knees.
Relax your quads,
Hamstrings,
Your thighs,
Front of your thighs,
Back of your thighs.
Relax the sides of your pelvis.
Relax the front of your pelvis.
Relax the back of your pelvis.
Let go of that stress in your pelvis.
Relax through your lower spine.
Bring your attention around the front of your body.
Relax your chest,
Lungs,
Ribs.
Muscles in between your ribs,
Intercostal muscles.
Come back round to the back of your body.
Relax the middle spine.
Relax the top of your spine.
Your collarbone.
Relax your shoulders.
Again,
Noticing where they are.
Notice your upper arms.
Your elbows.
Relax your forearms,
Wrists,
Hands and fingers.
If someone were to pick up your arms,
Your legs,
They would just fall down,
Flop to the ground.
Bring your attention up to your neck.
Relax through the front of your neck.
The sides of your neck.
Relax the back of your neck.
Relax the back of your head.
Relax the top of your head.
Relax the muscles in your face.
Relax your mind.
Now I want you to think of a stressful situation that you have been in recently.
How did it make you feel?
Notice now are your palms feeling a little sweaty,
Clammy?
How is your breathing rate?
Notice the thoughts,
The emotions coming up in your stressful situation.
I want you to say to yourself,
I am safe.
I am loved and supported.
I have let go of this stressful situation within my life.
I am held.
When you say these words,
Notice how you feel.
Does your breath become easier?
Has that stressful area within your body,
That pain that you are holding onto,
Has that disappeared?
I want you to say to yourself,
I forgive myself within this stressful situation.
I am calm.
I am strong.
I feel at peace with my stressful situation.
I feel at peace with my stressful situation.
Notice the energy flowing around your body.
Coming into your calming thoughts,
Calming energy.
As we go down towards the MAD Now I want you to say to yourself,
I rise above any stressful situation.
I rise above the monkey in my mind.
I rise above the cortisol hormone,
My stress hormone.
And I feel calm,
Happy,
Relaxed.
As my body floats off to another dimension.
My stress doesn't even exist.
Just taking a few minutes.
You really notice the thoughts,
Feelings coming up within your body.
You really notice the thoughts,
Feelings coming up within your body.
You really notice the thoughts,
Feelings coming up within your body.
You really notice the thoughts,
Feelings coming up within your body.
You really notice the thoughts,
Feelings coming up within your body.
You really notice the thoughts,
Feelings coming up within your body.
You really notice the thoughts,
Feelings coming up within your body.
As you bring your mind back into the room,
Back into your body.
Just wiggle your fingers,
Wiggle your toes.
Bringing the sensation back.
Start to deepen your breath a little.
Maybe have a stretch in your or hug your knees into your chest.
And if you're laying down,
Come up to a seated comfortable position.
When you have finished your meditation,
I would really like you to journal your thoughts that came up.
Taking in two big deep breaths.
Big inhale through your nose.
Exhale out through your mouth.
Big deep breath in through your nose.
Exhale big sigh,
Sigh it out.
Bringing your hands into prayer position just by your chest.
Namaste.
Namaste.
