Welcome to this guided meditation to help release negative feelings or negative thoughts.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions,
And find a comfortable seated position,
And softly close down your eyes if that's comfortable.
We will begin by relaxing the mind and the body,
By taking three deep cleansing breaths.
So on your next inhale,
Take a long slow deep inhale,
Feel as your body expands,
And a long slow full exhale,
And feel as your body contracts.
Taking another long slow deep inhale,
And a complete full exhale,
Allowing your mind and body to rest and relax.
Taking one more deep inhale,
Feel the expansion of your body,
And a complete full exhale,
Allowing any remaining stress and tension to drift away.
And return back to your natural rhythm of breathing,
As you breathe in and out of your nose naturally.
Taking your attention to the crown of your head,
As you relax the top of your head,
Continuing that relaxation down into your forehead,
Your eyebrows become heavy,
And softening into your eyes and around your eyes,
Relaxing into the rest of your face now,
Your nose,
Your lips,
Your cheeks,
Unclenching your jaw and allowing your tongue to rest naturally.
And continue that relaxation down into your throat and your neck,
Your shoulders become heavy and rest away from your ears,
Relaxing into your upper arms,
Your forearms,
Your hands and your fingers,
Softening into your chest and your upper back,
Your middle back and your lower back,
Relaxing into your stomach,
Allow it to soften and rest naturally,
Continuing that relaxation down into your upper legs,
Your lower legs,
Your feet and your toes,
And just return your attention back to your breath as you breathe in and out of your nose naturally.
I invite you now to bring to mind any negative feelings of anger or frustration,
And allow yourself to feel these feelings.
And what do you notice about this feeling of anger and frustration?
Do you notice changes in the body?
Does your chest feel tight?
Does your chest feel tight?
Your shoulders hunched up to your ears?
Do you notice any changes in your head?
Allow yourself to sit with these feelings for a moment,
These feelings of anger and frustration,
Becoming aware of the changes in your body.
I invite you now to take a few deeper breaths,
And as you breathe in,
Feel the breath move into the anger,
The frustration,
And as you exhale,
Release this anger,
Release this frustration from your body,
Breathing into the anger,
And exhaling it out.
You're welcome to make a sigh or any noise if you wish.
A few more breaths like this,
Breathing into the feelings,
And exhaling them from your body,
Releasing them,
And return your breath back to its natural rhythm.
I invite you now to bring other feelings to yourself,
The feelings of fear,
Of anxiety,
And allow these feelings to sit with you,
To be with you.
Notice in your body where you feel them.
Become aware of any changes in your body.
Welcome these feelings.
Try not to go into any stories,
Just simply observe the feeling for what they are.
We can take a few deeper breaths now,
Breathing into the fear,
Breathing into the anxiety,
And exhaling it from our body,
Breathing into the fear and anxiety,
And exhale as we release it from our body.
You're welcome to make a sigh or any sound as you wish.
Continue to take these deeper breaths,
Breathing into the fear and the anxiety,
And with each exhale,
Breathing it out,
Releasing it from your body,
And return your breath back to its natural rhythm.
If there are any other emotions,
Any other feelings you wish to do this practice with now,
Then I invite you to do so.
If you don't want to release any more feelings or any more emotions,
That is okay.
I invite you to focus on the breath as it moves in and out of your body.
You may notice the breath as it moves in and out of your nose,
Or you may notice the sensations of your stomach and your chest expanding and rising on an inhale,
And contracting and lowering on an exhale.
Or if you wish to release any more feelings and emotions,
Then you can do so now,
And we will be here for a few moments.
If you are in the process of releasing emotions or feelings from your body,
Then I invite you to release them now with each exhale,
And return your breath back to its natural rhythm.
I invite you now,
In the next few breaths,
As you breathe in,
Breathe in love,
Breathe in peace,
Breathe in harmony,
And with each breath as you breathe in peace,
Love,
Harmony,
Allow these to wash over your body,
To wash over your mind,
To fill up your heart and your soul,
And allow these feelings to be you.
Allow yourself to be love.
Allow yourself to be peace.
And allow yourself to be harmony.
And keep breathing these positive qualities into your body,
Your mind and your soul.
You can take your attention off your breath now,
And just sit in the stillness around you.
Sit in the loving,
Warm energy that you have just created.
You can begin to listen to the sounds that are around you,
Becoming aware of your surroundings.
Keeping your eyes closed,
Start to stretch out into the space around you,
And taking your time here,
Slowly coming back around.
Thank you for meditating with me.
I love you.
