Hello,
Dear ones.
Learn to relax under pressure with this guided meditation.
Get into a comfortable position,
Either seated or lying down.
Close your eyes or soften your gaze,
Whatever you're comfortable with.
Set aside a few moments so you can practice relaxing.
The more you practice,
The easier this will be if you need to relax under pressure.
Start by concentrating on your breathing.
Breathe in and out,
Deeply in and slowly out,
In and out.
Keep breathing slowly like this.
You can slow your breathing even further by counting.
Breathe in to the count of four,
Hold to the count of three,
And breathe out to the count of five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Hold,
Breathe out,
Breathe in and out.
Keep breathing,
Letting your breath slow comfortably.
You are learning the relaxation skill of slowing your breathing.
You can feel yourself calming down as you breathe slowly and calmly.
You feel focused,
Alert,
And relaxed.
You are relaxed under pressure.
Continue to breathe slowly.
Focus your breathing.
Focus on allowing your breathing to slow down.
Now shift your concentration to your muscles.
You may find that you're holding tension in your muscles.
Pay particular attention to your shoulders,
Hands,
And jaw.
Slowly lower your shoulders.
Let your shoulders relax and allow the muscles to loosen.
This act of relaxing your shoulders allows you to become calm because it places your body in a relaxed,
Easy position instead of a tense one.
Notice your hands.
Let your hands be open,
Loose,
And relaxed.
Let your arms rest by your sides,
Letting go of all tension and just relaxing.
You are learning how to relax under pressure.
Focus on your jaw.
Allow your jaw to rest loosely so your teeth are not touching.
Let your mouth be loose and relaxed.
Mentally scan your body now,
Noticing any areas that are tense.
When you notice tension,
Concentrate on relaxing that area.
Allow your muscles to give up the tension they have been holding.
Allow your body to relax.
You are learning how to relax under pressure.
Focus on your breathing again,
Noticing,
Relaxing,
Counting each breath again if you like.
Breathing in to the count of 4,
Holding for a count of 3,
And breathing out to the count of 5.
Concentrate on your thoughts.
Imagine each affirmation that follows,
And believe each one to be true.
You may want to repeat each phrase silently in your mind.
You are learning how to relax under pressure.
I am calm.
I am relaxed.
I know how to relax easily.
I relax whenever I want to.
I handle situations with ease.
I am proud.
I am focused.
I am strong.
I am confident.
I am prepared.
I am so deeply relaxed.
I am so calm and serene.
I concentrate easily on the task at hand.
I easily relax under pressure.
I feel calm and relaxed under pressure.
I am capable.
I am intelligent.
I am worthwhile.
I am skilled.
I am relaxed.
Every time you are under pressure,
Remember these three relaxation techniques you have just practiced.
Calm breathing,
Relaxing your muscles,
And calming your thoughts.
You can relax any time you need to,
And the relaxation will help you to concentrate and keep you functioning at your best.
The slightest feeling of nervousness will cause you to relax.
You can relax every day in every situation.
Go through relaxation exercises as many times as you need to feel prepared for stress and pressure.
When you relax,
This will be much less stressful.
Remember breathe deeply,
Relax your muscles,
And calm your thoughts.
Breathe deeply,
Relax your muscles,
And calm your thoughts.
You have completed this relaxation exercise.
You can relax again any time you need,
And will experience the most benefit if you practice relaxing every day.
For now,
It's time to return to this day ahead.
Slowly reawaken your mind and body,
Becoming alert and awake while remaining relaxed and calm.
Open your eyes and look around.
Stretch if you want to,
And sit quietly for a few moments as you wake up completely.
When you are fully alert,
You can resume your activities feeling calm and refreshed.
Namaste,
Dear ones.
