This meditation will help you to calm your mind,
Calm your body and reduce your anxiety.
So let's begin.
Please turn off or silence any distractions and find a comfortable position lying down.
Allowing your feet to fall out to the sides.
Your hands are by your waist,
Palms facing up allowing your chest to open.
Just gently lift your head up and place it back down to stretch out your neck and softly close down your eyes.
Just notice where your body is in contact with the ground or the bed beneath you.
Just notice the back of your heels,
The backs of your legs,
The whole of your back,
Your arms and your head as they are anchored and supported by the ground or the bed beneath you.
Taking your attention to your breath as you inhale through your nose all the way down into your stomach as your stomach expands and as you exhale your stomach contracts and the breath exits your body.
Inhaling through your nose all the way down into your stomach as your stomach expands.
Exhaling the air back out as your stomach contracts.
Inhaling through your nose all the way down into your stomach as it expands and exhaling as your stomach contracts.
Inhaling in through your nose down into your ribs as your ribs expand and as you exhale your ribs contract and the breath exits your body.
Inhaling through your nose down into your ribs as they expand and exhaling as your ribs contract the breath exits your body.
Inhaling through your nose feeling as your ribs expand and exhaling your ribs contract.
Inhale through your nose into your chest as your chest and collarbones expand.
Exhaling your chest and collarbones contract.
Inhaling through your nose chest and collarbones expand and exhaling as your chest and collarbones contract.
Inhaling into your chest and collarbones and exhaling back out of this area.
Inhaling through your nose all the way down into your stomach as your stomach expands,
Ribs expand,
Chest and collarbones open and as you exhale your chest and collarbones lower,
Ribs lower and your stomach lowers and contracts as the breath exits your body.
Inhaling through your nose all the way down into your stomach as your stomach expands,
Into your ribs as they expand and into your chest as your chest and collarbones expand and as you exhale your chest and collarbones contract,
Your ribs contract and your stomach contracts as the breath exits your body.
Inhaling through your nose all the way down into your stomach as your stomach expands,
Ribs expand,
Chest and collarbones open and as you exhale your chest and collarbones lower,
Ribs lower and your stomach lowers and contracts as the breath exits your body.
Inhaling through your nose all the way down into your stomach as your stomach expands,
Into your ribs as they expand and into your chest as your chest and collarbones expand and as you exhale your chest and collarbones contract,
Your ribs open and your stomach contracts as the breath exits your body.
Inhaling for the count of 1,
2,
3,
4,
5,
6,
Exhale for 6,
5,
4,
3,
2,
1,
Inhale for 1,
2,
3,
4,
5,
6,
Exhale for 6,
5,
4,
3,
2,
1,
3,
2,
1,
Continue to breathe for the count of 6 on your inhale and for the count of 6 on your exhale and as you breathe for the count of 1 and 2 your stomach expands,
3 and 4 your ribs expand and for the count of 5 and 6 your chest and collarbones expand and as you exhale for the count of 6 and 5 your collarbones and chest contract and as you exhale for the count of 4 and 3 your ribs contract and as you exhale for the count of 2 and 1 your stomach contracts.
Continue to breathe like this.
Anytime that you are experiencing anxiety or other strong emotions,
Feelings or thoughts you can always take your attention to your body and to your breath and this will help to calm your mind,
Calm your body,
To calm your nervous system,
To help you to release any anxiety that you are experiencing,
To help you to reduce the negative thoughts,
Negative feelings or negative emotions that you are experiencing,
Helping you cultivate more positive thoughts,
Positive feelings and positive emotions so you can enjoy your day and enjoy your life.
Return your attention back to your natural breath now,
Breathing in and out of your nose naturally and just notice where your body is in contact with the bed or the ground beneath you.
Keeping your eyes closed,
Start to move your body and stretch out into the space around you.
Start to move your body and stretch out into the space around you,
Slowly waking your body and your nervous system and when you are ready you can begin to open your eyes slowly and take your time coming back around.
Thank you for meditating with me.
