Hey there.
I'm sorry you've had a heavy day and I can imagine you're carrying a lot on your shoulders and you just want to wind down and get rid of this heaviness that is holding you back from enjoying the rest of your evening or day.
And I'm here to tell you that it's very possible with only a few minutes of meditation that we'll go through together.
So firstly you're not alone and secondly we'll do it together.
For this meditation find yourself seated comfortably,
Ensure that your back is upright and gently close your eyes.
Let's begin by taking three deep breaths in and out.
So a deep breath in and slowly breathe out.
Just relax your body a little as you exhale.
Another deep breath in.
Slowly breathe out.
Let out some of that tension.
And one more time.
Take a deep breath in and gently exhale,
Letting go of more heaviness from today.
Now take note of your body.
Notice where in your body the tension may lie.
We tend to sometimes tense our muscles or carry tension in some body parts more than others.
Whereabouts is it for you?
Let's just release the tension together.
So notice your forehead and relax your forehead.
Relax your jaw.
Relax your shoulders.
Relax your shoulder blades.
Relax your chest,
Your belly,
Your pelvic region,
Your bum,
Both your legs,
Both your ankles and your toes.
Notice how much of a difference that makes already.
Letting go of that tension,
Taking a few breaths in and out and we're just getting started.
But I want you to know that whatever you've gone through today,
Whatever you're feeling,
Frustration,
Sadness,
Numbness,
Whatever it is,
Just know it's okay.
It's okay to feel you're a human being.
You've carried a lot on your shoulders today.
So let's identify the emotion that you're experiencing.
What is it you're experiencing?
Is it frustration?
Is it anger?
Sadness?
Overwhelm?
All of the above sometimes even?
Just name the feelings and try not to overanalyze it.
The first step is to identify what it is that you're going through and notice where it is in your body again.
Notice the energies.
We're going to take a deep breath in through the nose as deep as you can.
Slowly breathe out.
Relax your muscles a little further as you exhale.
And for a few moments,
Just notice where you feel the breath in your body.
Where do you feel the sensation of breathing?
From the tip of your nose?
Your chest as it moves?
Your belly as it expands and contracts?
Maybe somewhere else?
How does the breath feel?
See if you can reflect back on the day and was there a moment today that may have impacted you,
May have left a mark?
Just acknowledge that for a few moments.
How did it make you feel?
Is it something that will eventually go away?
One of the beauties of meditation is that it teaches you that everything in life is impermanent.
Everything goes away eventually.
So eventually whatever you experience today that may feel like it left a mark will float away on its own.
But what did you do right today?
What can you say about yourself that is kind?
What words of encouragement can you give yourself knowing how you have overcome today?
Did you speak to yourself with kindness today?
And if not,
That's okay.
What can you say to yourself now that is kind?
Really say it to yourself.
What words of encouragement can you give yourself?
As you reflect,
Notice how your muscles respond to those reflections.
Have any muscles tensed up?
Has any energy shifted in your body?
Merely become aware of whatever it is you're experiencing.
Take a deep breath in and slowly exhale.
And notice your body.
Notice how it feels.
If your heart could speak right now,
What would it say to you?
Please take a deep breath into your heart and breathe out more of that heaviness.
Just let it out,
Feeling a little lighter than you did before.
And together with me,
Breathe in calm and breathe out.
Stress.
Breathe in positivity.
Breathe out negativity.
Breathe in lightness.
Breathe out heaviness.
I want to remind you that it's okay to feel heavy sometimes.
It is human.
Please repeat the following affirmations after me and try to say each affirmation with intention and with meaning.
My emotions are valid.
I release what no longer serves me.
I release what no longer serves me.
I am safe to slow down.
I am allowed to rest.
I am stronger than I think.
I am stronger than I think.
I let go of what I cannot control.
I let go of what I cannot control.
I am doing my best and that is enough.
I am doing my best and that is enough.
Tomorrow is another day.
Repeat after me three times.
I am enough.
Breathe out stress.
Breathe in lightness.
Breathe out relaxation.
Breathe out anxiety.
Breathe in peace.
Breathe out anger.
Breathe in lightness.
Breathe out heaviness.
Last one.
Breathe in positivity.
Breathe out negativity.
Notice your muscles relax even further.
Notice how calm you feel.
Notice how relaxed you feel.
Notice your breath.
Notice your center.
With each exhale you are feeling a little calmer.
On your next exhale let out some more tension.
Notice how light you feel now.
Your muscles are relaxed.
Your breath is regulated.
And you have done an incredible thing for yourself and for that my friend.
I commend you with a full heart.
I want to thank you for being here.
For entrusting me with your time.
I want to wish you an amazing rest of the day or night.
I want to thank you for being here.
I want to wish you an amazing rest of the day or night.
I want to thank you for being here.
I want to wish you an amazing rest of the day or night.
I want to thank you for being here.
I want to thank you for being here.
I want to thank you for being here.
I want to thank you for being here.
