Today we'll be talking about anxiety before travel and then I will guide you through a meditation how to relax your body,
Your muscles and reduce the symptoms of anxiety.
So anxiety before travel is very common,
We experience that,
I experience that too,
But it can be managed with mindful practice.
So I'll share with you today two practices that I do and it helps me a lot.
So please get ready,
Make yourself comfortable and be in a space where you're not having any distraction from outside.
Lay down on a comfortable surface,
Take your hands by your sides,
Your palms facing up,
Release and relax the back of your body on the surface,
Slightly tuck your chin to your chest,
Gently close your eyes.
If your back hurts you can keep your knees bent,
If your back doesn't hurt today you may spread out your legs,
Toes are falling apart,
Ah allow your muscles and body to release and let go,
Just be present,
Be aware,
Be aware of sensation,
What you experience inside you,
Without any judgment,
Witness what you experience.
We'll do a body scanning,
I'll guide you,
You'll be going through your body from head to toe and you'll be tightening your muscles once and then you will release your muscles.
This opposite action will really help you to reduce,
Release and let go.
So let's begin.
First be aware of your facial muscles,
Gently tighten your facial muscles like you're squeezing everything together,
Holding everything together just for a few seconds and slowly release as you breathe out.
Gently clench your tip,
Tighten your jaw and release.
Now be aware of your chest area,
Let's try to hold the chest tightly,
So you need to little bit expand your chest and hold everything inside tightly,
You're tightening up your muscles in your chest.
Now release,
Let go.
Let's do with the rib cage area,
Rib cage and the top of your belly,
Feel that little tightness holding everything and you know tightening everything inside for a few seconds.
You keep on breathing,
Please don't hold your breath,
As you breathe out release and let go.
Feel the softness,
The opposite you're creating inside you.
Now be aware of your belly,
The middle and the lower belly,
Gently hold everything tightly,
Like you're slightly pushing your belly out and trying to squeeze everything,
The sides,
The centers together,
Holding tightly.
Now bring your attention to your right hand,
The top of your hand,
The upper arm and your forearm.
Try to tighten the muscles in your arm,
Right hand,
Right arm.
Now make a fist on your right hand,
Bring the fingers together.
And release,
Wonderful.
Now be aware of your left hand,
Gently engage the muscles,
Holding tightly,
Upper arm and forearm.
Now release.
Make a fist on your left hand,
Hold that fist tight,
Breathe.
And release.
Just see how it feels so good on your upper body,
Your face,
Your chest,
Your abdomen,
Your arms,
You already feel relaxed,
You're releasing the tightness that comes with anxiety.
Let's take a deep breath and slowly breathe out.
Now take your attention to your pelvic floor,
Hip area and let's try to tighten that area,
Like sucking everything in,
Pulling everything tightly,
Keep on breathing.
Now release,
Wonderful.
Now be aware of your sitting bones,
Your buttocks,
Gently tighten your sitting bones,
Bring them together,
Squeezing in the muscles together.
And release,
I'm letting go,
I'm releasing.
Bring your attention on your right leg,
Notice the top of your leg,
The top of your leg,
The thigh and the back of your leg,
Where you have your hamstring area.
Let's tighten that area,
Gently pulling through,
Holding them together.
Now be aware of the lower part of your leg,
Try to engage and squeeze your muscles,
The front and back.
Watch your foot and try to close your toes,
Bring them together,
Close your toes,
Holding them tightly for a few seconds.
Now release,
Gently let go.
Bring your attention to the left leg,
The top of your thigh and the back of your thigh,
You want to gently hold those muscles,
Tighten them,
Gently hold,
Tighten them.
Now let go.
Now take your attention to your lower leg,
The front and back,
Holding the muscles,
Everything nicely together,
Squeezing them in for a few deep breaths.
Just being mindful of this,
That you are tightening your muscles.
Now let go,
Release.
Now take your attention to your left foot,
Bring your toes together and close your toes,
Everything holding and tightening together for a few seconds.
And slowly release.
From head to toe,
Scan through your body.
Notice the space inside you,
You're experiencing a lot of freedom between your muscles.
You're releasing any negativity,
Heavy feelings,
Heaviness that has been residing inside your body.
Breathe out and let go.
Now gently place your hands slightly below your hips,
Below your lower abdomen,
Close to your pelvic floor.
So we'll be focusing on the root chakra.
Root chakra is pretty much around your pelvic floor sacrum area.
Root chakra is also associated with anxiety.
Sometimes we hold or we start getting anxious from the root chakra.
So today we'll bring a balance,
Harmony.
As you place your hands very gently to your lower belly,
Close to your pelvic floor,
Feel that connection with your hands resting,
Feeling.
So feel that connection,
Take slow and steady breath.
Allow yourself to open up.
If too many questions are arising in your head,
Free them,
Release them.
I am letting go.
I'm ready to open up.
I'm ready to balance myself from inside.
Let's take another breath and slowly breathe out.
In your pelvic floor area,
You may visualize a red flower or a red lotus flower that has four petals.
Red four-petaled lotus flower or any flower that you're comfortable with.
Just make sure the color is red and it has four petals.
Visualize,
Connect,
Breathe deep into the root chakra.
As you breathe out,
Release any imbalance residing from the root chakra.
Let's open up.
Let's get ready to receive the healing energy.
Visualize red four-petaled flower in your pelvic floor area.
Feel the warmth in your hands.
Feel that vibration.
Feel that connection.
Take a deep breath and slowly breathe out.
From head to toe,
Slowly scan through your body.
You are in a state of harmony.
You are balanced.
You are full of energy.
Seal this energy inside you with the help of your breath.
Let's take a deep breath and slowly breathe out.
Let's take another deep breath.
As you slowly breathe out,
Seal the energy inside you.
Now,
Slowly bring your hands together and rub your palms very gently.
Feel that warmth in your hand and place your hands on your heart,
On the back of your neck,
On your face,
Up to the crown of your head.
And bring your hands down by your sides.
Very gently and slowly turn to your side.
Rest on your arm and slowly bring yourself up to a seated position.
Sit very comfortably.
Rest your hands in your lap.
Close your eyes.
May you seal the energy in each and every cell of your body and mind.
I'm ready to face.
I am ready.
I'm going to make it.
All set.
Travel.
Take a deep breath.
As you gently breathe out,
Open your eyes.
Thank you so much for taking your time out and follow my guided meditation.
I hope this helps you a lot today.
You have a wonderful rest of the day.
Thank you so much.
Namaste.
