Go ahead and find a comfortable place for your body and close your eyes.
Settle into this moment as you breathe in and out through your nose,
Finding the rhythm
that's just right for you.
My name is Trey Henderson,
And this meditation is about letting go of whatever's on your
mind,
Whether it's worry,
Anxiety,
Or fear.
Slow the breath down a bit and allow the edges of your eyes to soften,
Your jaw to be slightly
open,
Your shoulders to drop.
In worry,
Anxiety,
And fear,
Create a state in your body of so much tension and you just
loop and loop inside the same topic over and over as if you're hijacked in the unsettling
unresolved scenario,
Seemingly stuck in the thought loop.
Well,
Let's create an exit so you can enter a different state.
So if you're feeling trapped,
If you're going over and over,
Whatever the topic is,
No matter
how close to your heart,
I want you to know in these next few minutes,
You can free yourself.
Your thoughts will come and go,
And if you start thinking about this or that,
Come back
to your breath,
Silently repeating calm on the in-breath and peace on the out-breath,
Letting thoughts pass by,
Slowing the breath down,
Edges of your eyes melt,
Jaw slightly
open,
Shoulders drop.
The rhythm of your breath helps you to release and let go of any tension,
Bringing your awareness
to your bottom ribs.
Feel them flare out to the side on the in-breath and contract in on the out-breath,
Staying
with the sensation of the ribs for a few more breaths,
Bringing your attention to repeating
calm on the in-breath and peace on the out-breath.
Thoughts come and go now,
Bringing your attention to your heart,
Slowing the breath down,
Feeling
at ease.
Notice if you have to shift or move,
Getting more comfortable,
Softly focusing on the area
of your heart,
Breath is slow and steady.
Notice everything that's happening in your life from this perspective with your eyes
closed.
Right now,
You can't change anything outside of you in this present moment.
What you can do is allow your breath to be a little deeper and a little bit slower and
feeling yourself supported wherever you are.
For our time together,
Maybe even drop that subject you've been going over and over and
give yourself a break.
You can even imagine writing the topic on a piece of paper and putting that paper in
a box.
You might be experiencing an endless cycle of what ifs.
What if this?
What if that?
What if it?
What if I?
What if they?
And on and on it can go until you change your question.
In this next breath,
You're going to turn your what if into what is happening?
What is happening is you're listening to my voice and you're dropping your shoulders.
As you turn any what ifs into what is happening,
You are breathing more consciously,
More slowly
as gravity is holding you safely in place.
So many things are out of our control except what is happening right now.
Your jaw is slightly open.
As you listen to my voice,
Slowing the breath down even more,
What is happening is your
what if has a new response.
You immediately ask yourself,
What is happening?
Using your permission to have these few minutes focusing on a few facts.
What day is it?
What are you wearing?
Where are you seated?
And then you can fill up with peace as you focus on the filling of peace.
And filling up with calm as you focus on the filling of being calm.
And you'll remember as you go forward from this meditation to drop what if and immediately
turn it into what is happening in this present moment.
Including some facts and then filling up on the fillings you want to fill.
Your breath is slow and steady as you enjoy this time until my voice returns.
So now,
As you slowly bring your attention back to the sound of my voice,
Begin focusing
a bit more on your inhalations,
Helping you become more alert and awake.
Your attention now centers in your heart as you listen from within for any last bits
of guidance and direction.
Taking with you what is most important and meaningful.
Give yourself three longer,
Slower,
Deeper breaths.
Remembering what you want to take with you.
And now,
Bringing your attention to your feet,
Begin rotating your ankles as you point and
flex your feet.
Moving up through your legs,
Into your hips,
Up into your chest,
Across your shoulders
and down your arms,
Opening and closing your hands.
Moving up into your throat,
Your jaw slightly open,
Edges of your eyes soft.
With the next breath,
You're slowly going to open your eyes,
Feeling alert and refreshed.
My name is Trey Henderson,
And I hope you enjoyed this meditation.
And I'm sending the message of peace and gratitude your way.
Thank you.
