Calming Rainbow Meditation For Tension Relief

If you're feeling a little tense and need a quick antidote, then this meditation may just be the answer. In this meditation, we will be breathing away any tension and welcoming into our bodies calm, tranquility, and peace. This is one of my most effective tension-relieving meditation techniques. Enjoy!

Transcript

Welcome to this meditation and thanks for being here please find yourself seated comfortably in a upright position and I'd like you to begin by taking a deep breath in through your nose as deep as you can slowly exhale as you breathe out may gently close your eyes and relax your muscles you fully exhaled I like you to notice your breath take note of the sensations of the air flowing in and out of your nostrils just explore the feeling of the breath notice the rhythm without trying to change it and if thoughts are seeping in that's perfectly normal just take note of the thought and recognize it and then label it when you're ready you gently go back to your breath great work I just notice how your body feels as any tension lying in your body just relax your body relax your jaw and your forehead relax your shoulders relax your chest both your arms relax your belly relax your hips and buttocks and legs ensure that your body is as relaxed as possible I like you to imagine a rainbow big beautiful rainbow in your mind's eye just appreciate all the colors that are in front of you I'd like you to pick one color the first color that stands out to you in the rainbow focus on this color I like you to imagine this color being everywhere right now you're surrounded by this color notice its temperature does it have a certain scent that you may experience take note of all of that now with me I'd like you to inhale this color into your body as deep as you can hold slowly exhale the color gray and when you imagine gray leaving your body as you breathe out nice and slow when you fully exhale just go back to your breath this color represents calm so we're now gonna breathe it in and out together when you breathe it in and absorbs into your body and then I want you to breathe out all the gray and all of the tension let's do this breathe in the color slowly exhale the gray see the gray leave your body and with it all the tension that is holding you back again inhale the color into your body hold let it absorb slowly exhale the color gray see the gray leave notice how your muscles relax as you breathe out nice and slow again breathe in the color hold let it absorb slowly exhale the color gray see the gray leave notice the tension leave your body and your muscles relax as a consequence and again inhale this beautiful color hold and exhale the color gray let it out relax your muscles and one last time inhale this color into your body hold and exhale the color gray imagine the gray leaving notice how you feel more relaxed I want you to now go back to focusing entirely on your breath on the natural rhythm of the breath notice the air flow in those are all sensations and notice it leave your nostrils as you breathe out nice and slow deep breaths in and deep breaths out now one last time inhale this color into your body again hold let the rest of the tension out when you fully exhaled you may gently open your eyes welcome back your physical surroundings I want you as you do so think of something in your life for which you are grateful when you're done with that I want to thank you for giving yourself this meditation for doing what's best for you may have a calm and peaceful rest of the day much love

Reviews

I saw the most beautiful colors and felt relaxation.

Beautiful medotation Feeling so much calmer and relaxed ( Merci Alexander ) ❤🇳🇱

This was a beautiful practice for the start of my day! Thank you! 🙏🏻💗🌈🌈🌈

Very soothing. Loved the focus on breath work and found the visualisation very helpful too .

Really enjoyed that tonight, much needed! Thankful for you🥰