Welcome to this guided meditation on relieving anxiety.
Begin by finding a comfortable position to sit in.
You can do this practice while sitting cross-legged on the floor or you can use your cushions to sit on.
You can also do this practice while sitting on a chair or laying down in your bed.
Just make sure that you will not be disturbed for the next 10-15 minutes.
Once you've settled into a seated posture of your choice,
Gently allow yourself to close your eyes.
And take your awareness to your breathing.
There is no need to change the way that you're breathing.
Just notice how the breath is flowing in and out of your body.
You may place your hands on your thighs,
Palms facing up towards the ceiling or gently cup both your palms in your lap.
Whatever feels most comfortable to you today.
Give yourself permission to be present for yourself for the next 10-15 minutes.
There is nowhere else you need to be,
Nothing else that you need to do.
Put away all the to-do lists and all the tasks for later on in the day.
This is your time.
Slowly begin deepening your breath.
Together let's take a deep breath in through the nose and breathe out through the nose.
Long breath in.
Long breath out.
One more breath in.
And breathe out.
Take your awareness to the sounds around you.
Maybe you can hear the distant sound of vehicles.
Maybe you can hear the gentle humming of the fan above you.
Or maybe just the sound of people talking.
Whatever it is,
Don't try to push it away.
Just notice.
Now take that awareness and turn it inwards.
Bring your awareness to the center of your chest where your heart is.
And notice if you can feel and hear the slow rhythmic beating of your heart.
If you can't hear it,
That's okay too.
Just keep your awareness on your chest.
Now bring your awareness to your belly.
And notice how your belly rises and falls every time you breathe in and out.
Anxiety is a state of worrying about something that may happen in the future.
It may lead to fear and it may make you uneasy.
Today we will use the tools of breath and our body to come back to the present moment and to create some peace within.
Now I invite you to lift your right hand up and place it on your belly.
Lift your left hand up and place it at the center of your chest.
Together let's take a deep breath in and breathe out.
Take the deepest breath you've taken all day and breathe out all your worries and anxieties.
This time breathe in from your nose but breathe out from your mouth.
Once again breathing in from your nose.
Breathing out.
Breathing in one more time.
And breathe out.
Now repeat this three more times at your own pace.
Breathing in completely exhaling with a ha sound.
Beautifully done.
Now release both your palms back on your thighs.
Palms facing up towards the ceiling.
Shift your awareness to your upper back and shoulders.
Whenever we feel anxious we tend to hold on to a lot of stress and tension in this part of the body.
So I invite you to take a deep breath in and as you exhale release all the tension from your shoulders and your neck.
Take another deep breath in and release all the tension from your shoulders and upper back.
Do this one more time on your own.
Now bring your awareness to your face.
Notice if you are frowning.
Take a deep breath in and as you exhale allow your facial muscles to relax completely.
Breathe in one more time and exhale with a ha sound.
Repeat this one more time at your own pace.
Now shift your awareness to your lower back.
Notice if you are holding on to any tension or if there is any pain in this region.
Take a deep breath in and as you breathe out relax the entire lower back.
Do this two more times at your own pace.
Relaxing every single part of your body.
Now bring your awareness back to your belly.
Take a deep breath in and breathe out from your mouth.
Repeat this on your own two more times keeping your awareness on the rising and falling of your belly.
Allowing the weight of your body to melt completely into the floor or the chair beneath you.
Feeling supported and restful.
Allow your breathing to return to normal now.
And bring your awareness to the gentle flowing in and out of your breath.
If you notice that you are getting distracted by your thoughts that's okay it happens to the best of us.
Gently bring your awareness back to your breathing without any judgment.
With every inhalation you invite peace and calm into your body and with every exhalation you release all the tension,
All the anxiety,
Everything that does not serve you anymore.
Anytime you get distracted just notice and come back to your breathing.
And enjoy this peace in silence for a few moments keeping your awareness on your breath and the rising and falling of your belly.
Thank you.
Very gently start bringing your awareness back to your fingers and toes.
Giving yourself permission to wake up from this trance.
Begin by gently moving your fingers and toes.
Waking up.
Now bring both your palms together and start rubbing them keeping your eyes closed.
Generating heat.
And once you feel like you've generated enough heat gently rub your palm on your face and then the rest of your body.
Opening your eyes with a nice big smile and take a good morning stretch.
If you would like to continue the meditation please feel free to go ahead.
Else you may continue with the rest of your day.
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I wish for you a peaceful day ahead.
Thank you.
