Welcome to this guided meditation.
I've designed this to help you to get rid of stress or any feelings of anxiety really quickly using a few simple breathing techniques and some meditation and just listening to the sound of my voice to help you to settle into a calm and relaxed and peaceful state.
So let's begin straight away.
Come lie down completely on your back.
Now if you can do this outside on grass even better otherwise any comfortable surface will do your bed a mat a rug anything like that.
Come lie down completely on your back.
Flop your feet out to the sides.
Place your palms facing up away from your body and then gently close your eyes.
Start to settle into this moment so release everything that happened up to now.
Forget about the future.
Just shift your awareness back into this moment right now.
Then begin to feel your body becoming incredibly heavy,
Heavy like lead.
Feel your bones sinking into the mat heavy and as you feel into this heaviness you allow your body to begin to completely relax releasing any tension any tight spots relaxed and start to tune into all of your body parts that are touching the ground right now so perhaps the back of the feet the heels the calf muscles hips back shoulders back of the head arms and hands.
Imagine you can tune into all of these areas at once.
Feel them incredibly supported by the ground beneath you almost like the ground is holding you up allowing you to relax even deeper.
As you take your awareness to your breath watching your inhales and exhales through the nose only.
As you take a deep inhale through the nose exhale through the mouth let it go through your nose.
As you take a deep inhale through the nose exhale through the mouth let it go.
Let's try another one of those even deeper inhale through the nose exhale through the mouth let it go.
One more like this even more exaggerated release anything you want to let go of on the out breath.
Inhale through the nose and exhale through the mouth let it go.
Going to continue breathing through the nose only.
I'm going to start to count you in to make sure the inhale is an exhale.
This is going to help us to completely calm down to step into this lower more peaceful state.
So exhale fully through your nose first.
Then begin to inhale through the nose for one two three four five.
Then begin to inhale through the nose for one two three four exhale four three two one inhale one two three four exhale four three two one slow down even more one two three four exhale four four three two one.
Continue breathing in your own pace your own rhythm trying to keep it nice and slow and deep as you feel your body settling your breath settling your mind becomes quiet.
Giving yourself permission to enjoy these sensations to tap into the calm to allow the calm to expand and radiate throughout your whole body.
Imagine creating a bubble of calm even around you giving it a golden color.
See yourself encased in this calm nothing else can get in and as you breathe through the nose see this bubble becoming stronger and brighter.
Feel yourself becoming more relaxed free calm with every breath you breathe in calm every exhale you release anything else you want to get rid of.
Inhale calm exhale let it go.
Exhale let it go.
Taking just a few more breaths like this.
And then one last very deep inhale and exhale perhaps the deepest breath you've taken all day.
And then slowly shift your awareness back into the space feeling the temperature of the air around your skin perhaps bringing a little smile to your face.
And then noticing the difference how you feel now from when you first started this meditation that shift that change how quickly things can move for us with just a few simple breathing techniques and mindfulness meditating.
And whenever you feel ready blink the eyes open and know that you can carry this calm with you throughout the rest of your day.
