Hello and welcome to this meditation to relieve stress and anxiety.
Let's find a comfortable place where you can sit in cross-legged position or simply lie down on your back.
Now close your eyes and notice the feeling of the weight of your body on the floor.
Bring your attention on your breath.
Inhale Inhale Exhale Try to relax your body with every exhalation.
One more time inhale Exhale Now gently bring your attention at the top of your head and just notice how the top of your head feels right now and gently allow your top of your head to relax with deep exhalation.
Inhale Exhale Now let your focus move down to your eyes.
Try to notice how your eyes feels right now and try to relax your eyes even more.
Now notice how the back of your head feels against the surface.
How heavy does your head feels right now?
Let your focus move to your nose and feel the slight sensation of the ear moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with calmness and when you breathe out,
Imagine your body feels heavy and deeply relaxed.
Now move your focus down to your neck and if there is any tension,
Just ask it to release a little more.
Now move your focus down on your shoulders.
From the shoulders,
Move your attention to your arms downward towards your fingertips.
And with every exhalation,
Try to relax your shoulders.
Take a long deep breath.
Inhale Exhale Now gently bring your attention at the center of your chest.
Gently observe the rise and fall of your chest when you inhale.
Your chest goes out when you exhale.
Your chest goes in.
Again inhale,
Feel the extension of your chest.
As you exhale,
Feel the relaxation of your chest.
Inhale Exhale With every deep exhalation,
Let go all the stress you have been holding so long.
Inhale Exhale Now just feel the lightness in your body.
Let's bring back your attention to your physical body.
Gently wiggle your fingers of your hands and your toes.
Let's come back in present moment.
Now gently rub your both palms together.
Cup your eyes.
And gently open your eyes.
And relax completely.
