Release Worry Thoughts And Relax

Gently guides you to a tranquil state by helping you enjoy the sensations of comfort in your body and breath. It is a type of body scan meditation where the intention is for your attention to settle onto the sensations and provide your mind with much-needed break from thinking.

Transcript

Hello and thank you for choosing this meditation Its intention is to help you step out of the rapid river of worry thoughts without fighting them but allowing them to flow as they do until slowly but truly they can begin to fade of their own accord because you will have shifted your attention to the sensations of your body your breath where breath by breath you will notice how releasing those thoughts can be so effortless as you are choosing to give your attention to the comfort of your own body,

Your space and this special opportunity that you are creating for yourself to be with yourself in this calming and nurturing manner So I would like to invite you to find a comfortable position and then take a few relaxing and easy breaths and discover your ability to fully arrive into the present moment by becoming curious about the sensations of your breathing You can allow your breath to be natural and unfold at a pace that feels good to you in this moment and you can notice how this mere act of placing your attention on your breath and observing its sensations can begin to create a sense of comfort that can gently grow throughout this practice as your awareness rides along with every breath you take and there is really nothing you have to do but to allow your curious awareness to extend itself into every sensation of your breathing that you are experiencing naturally,

Effortlessly It can be drawn to them just like water that percolates deeper and deeper into the ground after the rain being pulled by the gravity and you can let go into each breath you can feel it fully,

You can be curious about what it'd be like to explore the sensations of your breathing as if you have never taken a breath before and truly,

How often we can create such an experience of simple being,

Relaxing where you can notice how each one of your breaths is similar to the breath before it and at the same time,

It can be so unique,

One of a kind and how sometimes the sensations of your breathing can be more felt in your chest than in your belly as your chest rises on the inhale and as it gently falls on the exhale and how other times the breath seems to be felt in your belly more as it relaxes so that your lungs can fill up with air as you breathe in and as it softens as you exhale so that you can fully let go into the support of the floor or bed or chair or anything else that is supporting you right now as each muscle in your body can release into this comfortable stillness as your nervous system shifts into more of a resting mode with every breath you take you can imagine taking a deep breath all the way through the crown of your head of your head and allow that exhale to sweep down and through each part of your body exhaling,

Letting go,

Anything you don't need.

You can take a few cleansing breaths like that or you can continue to breathe just like you were breathing before,

Either way,

Slowly but surely your breath can find its most soothing rhythm and you can notice where in your body you feel your breath the most and stay with those sensations observing how they never stay the same and you can also bring your attention to the surface beneath you,

Noticing which parts of the back of your body touch the ground,

The support and notice which parts of the back of your body do not touch it you can let your whole body rest deeply on the surface beneath you you can even imagine every muscle within your body sighing out as if with every exhale you can let your whole body sigh into the surface underneath you and you can then continue relaxing,

Starting with your feet.

You can bring your attention to your left foot,

To its heel right through the toes.

You can simply become aware of the foot,

Curious about the sensations and feeling the relaxation spreading through every corner of your left foot you can feel its weight grounding you in the sensations of here and now and you can then bring your attention to your right foot,

The heel right through the toes you can simply become aware of your foot,

Curious about the sensations you can feel the relaxation spreading through every corner of your right foot and you can then feel both of your feet relaxing.

They can let go into the support underneath them and then that relaxation can begin to gently flow into the rest of your body feeling your calves and your shins,

Your knees,

Your upper legs you can notice the sensations in the front of your thighs,

Back of your thighs,

The hips and slowly but surely those sensations can fill both of your legs and you can feel them being filled with sensations of comfort.

You can feel them resting quietly and then you can bring your attention to your tummy and notice any subtle sensations of movement created by the breath.

Breathing in,

Breathing out you can let your body soften and feel the back of your waist and any sensations around the low back you can feel the gentle rise and fall of your chest as you breathe in and out you can become aware of the sensations of the front of your chest and notice any sensations that may arise and then you can bring awareness to the back of your chest and feel the rhythm of your breath and any gentle sensations of it moving in the back of your chest You can let yourself feel all the sensations of the torso.

You can feel your whole torso relaxing and then you can let your attention wander to your left shoulder.

You can notice sensations in your left shoulder,

Your left upper arm,

Your elbow,

Left lower arm,

Your left wrist,

Your left hand and all the five fingers.

You can feel all the sensations that are present in your left arm and shoulder while continuing to relax into the flow of your breath and then you can let your attention wander to your right shoulder and notice the sensations in it and then move to noticing the sensations in your right upper arm,

Your elbow elbow,

Right lower arm,

Right wrist,

Right hand and all the five fingers You can feel all the sensations that are present in the right arm and shoulder while continuing to breathe.

You can then gently bring your attention to your neck and throat and you can feel any sensations within the neck and the throat the sensations of your breathing and then you can bring your awareness to the face allowing all the muscles around your mouth,

Your jaw,

Your eyes to relax You can allow your forehead to relax as well and the top of your head,

The back of your head You can feel your whole head relaxing and you can slowly expand your awareness noticing the sensations in the whole body and how they change as you breathe and you can stay with those sensations or you can allow your awareness to gently focus on the sensations of your breathing specifically and you can stay with your breath in this manner for as long as you have time for and when you're ready,

You can begin the process of reorienting yourself back into the room perhaps by taking a slightly deeper breath and feeling its sensations and inviting gentle,

Small movements into your body so that you can open your eyes being fully reoriented,

Bringing the pleasant sensations in your body and mind back with you Thank you