Hello,
I am Rashid Zahidi,
Creator and author of the Emo Gym Journal,
A journal and workbook for emotional awareness and for balancing your wheel of life.
Welcome to this meditation designed to help with stress reduction.
Find a comfortable position,
Either sitting or lying down,
And begin by closing your eyes.
Then start taking a deep breath in through your nose,
Hold it for a moment,
And then exhale slowly through your mouth.
As you inhale,
Feel the breath go in,
Feel your belly swell up,
And then feel your chest swell up,
And then hold for a moment,
And then exhale slowly through your mouth.
Repeat this breathing pattern a few times,
Allowing your body to relax with each breath.
Now bring your attention to the top of your head.
Imagine a warm,
Gentle wave of relaxation starting to flow down from your scalp and the top of your head.
As it moves down,
Feel it soothing and relaxing every part of your body.
Let it flow down to your forehead.
Let it flow down to your forehead,
And then your temples,
And then your eyes.
Feel the tension melting away from these areas.
Continue to guide this wave of relaxation down to your cheeks,
And now your jaw.
And your neck.
Notice how your shoulders begin to loosen and drop,
Releasing any tension they may or might be holding.
Let the relaxation flow down your arms,
Through your elbows,
And your wrists,
And all the way to your fingertips.
Now bring your focus back to your chest and heart area.
With each inhale,
Imagine drawing in calm and peace.
And with each exhale,
Let go of any stress or worries.
Allow this feeling of calm to spread through your torso,
Your back,
And your abdomen,
And your stomach area.
Feel your body becoming heavier and more relaxed with each breath.
Feel whatever surface that you are on,
And feel your body sinking into that surface.
Release all that tension,
And just be,
And let your body just be,
And relax,
And let go.
As the wave of relaxation continues down to your hips,
Now to your thighs,
Through your knees,
Calves,
And ankles.
Notice any areas of tightness or discomfort,
And consciously release them.
Finally,
Let the wave flow down to your feet and toes.
It's the wave of relaxation,
Bringing complete relaxation to your entire body.
Spend a few moments here,
Basking in this state of deep relaxation.
Whenever you are ready,
Take a deep breath.
And as you exhale,
Slowly open your eyes,
Feeling refreshed,
And feeling calm.
