Welcome to Pure Life Therapy and this guided mindfulness meditation for finding tranquility during anxious moments.
Throughout the meditation,
You are invited to close the eyes or have a gentle gaze forward if that feels right for you.
Meditations can be done sitting up,
Lying down,
Or even standing.
Whatever it is that feels right for you.
This is your time to find comfort,
Stillness,
And relaxation.
You are welcome to shift the body in any way that is needed throughout the meditation.
If you find at any time your mind is wandering,
Gently smile at yourself and simply return the attention back to the breath or to the guidance.
Now let's begin by making sure we are comfortable.
Shifting the body in any way needed.
When you are ready,
Gently closing the eyes or softly gazing in front of you.
Let's start by taking three deeper than normal breaths.
Inhale and on the exhale,
Shifting the body in any way needed.
Inhale,
Exhale,
Letting go of any thoughts or worries.
Inhale,
Exhale,
Knowing you are exactly where you need to be in this moment.
Returning the breath to a natural rhythm,
Gently bringing the awareness to the physical sensations of the breath.
Taking a deep inhale through the nose,
Feeling the air filling the lungs.
Exhale slowly,
Focusing on the gentle wave of movement that each breath brings.
Inhale,
Feeling the chest and abdomen move.
Exhale,
The following sensations of the chest and abdomen.
Letting the breath be an anchor,
Grounding you in the present moment.
Taking these next few moments to keep the attention on the physical sensations of the breath.
Noticing the sensation of the breath as it enters and leaves the body.
Feeling the rising and falling of the chest,
The expansion and contraction of the abdomen.
Letting go of any distractions and simply being present with the breath.
Simply breathing and being.
As you continue to breathe,
Shifting the awareness to the sensations in the body.
Noticing the contact points of the back,
The sit bones,
The arms,
The legs,
The hands,
The feet.
Observing how you are being supported by the surface that you are on.
Allowing this surface to provide you with a bit more comfort.
Shifting the body in any ways needed to find more and more comfort and relaxation.
This is your time to give yourself that which you desire.
When it feels right for you,
With the breath,
Visualizing a calming and soothing light surrounding you.
This light represents tranquility and peace.
If it feels right,
This light can be any color that represents calm,
Tranquil,
Soothing energy.
With each inhale,
Imagining this light entering the body.
Bringing a sense of serenity to every cell.
Every bone.
Every muscle.
Every tendon.
Every ligament.
Every organ.
Inhale a soothing light.
Exhale and relax.
Inhale a soothing light.
Exhale,
Relax.
Inhale,
Tranquility.
Exhale,
Anxiety.
Inhale,
Calm.
Exhale,
Troubles.
Inhale,
The soothing light.
Exhale and relax.
Acknowledging any anxious thoughts or sensations that may come up without judgment,
Without criticism.
Releasing the need to control or engage with these thoughts.
Simply observing them and allowing them to be released with each exhale,
Floating far,
Far away from you.
Inhale,
Calm.
Exhale,
Troubles.
They no longer serve you.
They have no power over you.
Now,
When you are ready,
Bringing the awareness to the body.
Bringing the attention to the feet.
And with the breath,
Consciously releasing any anxiety or tension in the feet.
Breathing and allowing the tension to melt away,
Leaving you in a state of profound relaxation.
Directing the attention to the calves.
With the breath,
Releasing any anxiety or tension.
Shifting the awareness to the thighs.
With each breath,
Allowing relaxation.
With the breath,
Directing the attention to the pelvic region.
Inhale.
Exhale,
Relax.
Shifting the awareness to the low back.
Inhale.
Exhale,
Relax.
Bringing the attention to the abdomen.
Inhale.
Exhale,
Relax.
Directing the attention to the chest.
Inhale.
Exhale,
Relax.
Letting it all go.
Shifting the awareness to the shoulders.
Inhale.
Exhale,
Relax.
Bringing the attention to the arms.
Inhale.
Exhale,
Relax.
Shifting the awareness to the throat and neck.
Inhale.
Exhale,
Relax.
Directing the attention to the jaw.
And release.
Bringing the awareness to the eyes.
Relax,
Letting it all go.
Shifting the awareness to the head as a whole.
And with the breath,
Relax.
Then,
Expanding the awareness to the body as a whole.
Simply breathing in and out.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale a soothing breath.
Exhale and relax.
Allowing all the anxious thoughts and tension to be released with each breath.
Inhale a soothing breath.
Exhale,
Letting it all go.
If your mind starts to wander back to anxious thoughts,
Gently guide it to the present moment,
Focusing on the sensation of your breath flowing in and out of the body.
Inhale a soothing breath.
Exhale,
Letting yourself totally relax.
Now if it feels right to you,
Deepening each breath.
Inhaling deeply,
Filling the lungs with relaxing,
Soothing air.
And exhaling slowly,
Releasing any remaining tension.
Inhale deeply.
Exhale,
Relaxing deeply.
With each breath,
Feel the calming light within you expanding,
Creating a cocoon of peace around and within you.
Inhale tranquility and exhale any lingering anxiety.
Inhale deeply.
Exhale and relax.
Returning the breath to a natural rhythm.
Allowing the body to simply breathe at a pace that is comfortable for you.
Inhale.
Exhale.
Inhale.
Exhale.
Observing with gratitude the feeling of calm and soothing comfort that is in this moment.
Basking in a relaxed,
Centered and tranquil energy.
Appreciating yourself for the good efforts you are taking to bring mental and emotional calm and clarity to your well-being.
Directing the awareness to the body and taking a moment to express gratitude to yourself for dedicating this time to your well-being.
Remember that you will always carry this newfound,
Calm,
Tranquil energy with you throughout the rest of your day.
Trusting in the breath and trusting that you have the inner power to bring about a healing,
Calming energy in any moment that you need to.
Starting to adjust the body.
Perhaps wiggling the fingers and toes.
Moving in any ways that are needed.
And when you're ready,
With the next breath,
Gently opening the eyes.
