Welcome to this meditation ongoing from chaos to calm.
You have been stressed,
Anxious,
Overwhelmed,
Worried for too long.
Now it's time to go back into a state of rest.
Set yourself into a comfortable position and gently close your eyes.
Take a deep breath into your belly.
Feel your body rise and fill with air.
Exhale fully and completely,
Releasing what you wish to let go of.
Keep breathing in and fully breathing out,
Letting go of what doesn't serve you anymore.
You can imagine that you are breathing in exactly what you need.
You can imagine this as a color,
White or golden.
You can imagine that whatever you are exhaling and letting go of has a different color,
Perhaps a darker color.
Feel your body become more light and less heavy.
Now feel how your body is being supported by the surface below you.
This can be your bed or the chair or couch that you are sitting on.
Really notice how you are being held,
Carried and supported.
Let your body sink deeper and deeper into the surface that you are on.
Imagine you are releasing anything that's still left in your body deep into the earth below you.
All the stress,
Worries,
Anxiety,
Fear,
Overwhelm it's all leaving your body and going deep into the earth,
Into the surface below you,
Into the ground,
Through the soil,
The rocks,
Into this earth.
We come from this earth and this earth has an amazing ability to transform,
To absorb.
Don't worry,
Earth can take it all,
It can take all of your pain and it can transform it.
Imagine now it's being transformed into the exact opposite of your pain,
Into your medicine,
Into exactly what you need at this point.
Start breathing in what the earth has transformed for you and breathe it up,
Up through your legs,
Up through your whole body.
Feel your whole body fill with exactly what you need right now.
Peace,
Trust,
Calm,
Confidence,
Love.
Keep breathing this in into every cell of your body,
Visualize it spreading into every nook and cranny of your body.
Now bring your focus back to your breath.
Your breath is also a natural cleansing process of your body.
Every time you inhale your nostrils filter out all the things that we need from the air and every time you exhale your body lets go of what it doesn't need anymore.
Know that you are constantly being renewed,
Your body is taking care of you.
We will do a few rounds of relaxing breathing.
We are doing a breathing exercise that will stimulate the rest,
Digest and healing stage of our bodies.
All you have to do is follow my guidance.
So exhale fully now and now inhale fully into your belly to the count of 2,
3,
4.
Now hold your breath to the count of 3,
4,
5,
6,
7 and now exhale to the count of 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and exhale 2,
3,
4,
5,
6,
7,
8.
Last time inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and exhale 2,
3,
4,
5,
6,
7,
8.
Last time inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and exhale 2,
3,
4,
5,
6,
7,
8.
Now let your breath find its natural rhythm again and simply watch it as it naturally unfolds and notice how light and calm your body and mind are.
Maybe there is a part in you right now that is calling for your attention,
Maybe a difficult emotion or a place in your body that is really tense or tight.
Go to this place or to this difficult emotion where you can feel it in your body.
Maybe you recognize this feeling or maybe you don't.
Either way,
We are welcoming it right now.
The only way out is through.
So welcome and accept this emotion no matter how uncomfortable that feels.
Growth happens outside our comfort zone.
So welcome it,
Accept it and you can envision this feeling as a version of yourself,
As the embodiment of this feeling.
Either way,
How you wish to visualize it and make it come alive.
It's perfect.
Now notice how this really feels like in your body,
What sensations arise.
Ask this person this feeling,
Why are you here?
What do you need from me?
How can I help you today?
And allow all the answers to come.
You can have a conversation with it.
And now I'll give you some space to do what feels right and to give it what it needs.
Maybe it needs some love,
A hug or comforting words.
I'll give you a minute now.
Good.
And now take a deep breath in,
Into that space.
And you are creating more space in your body for that feeling to be there and to leave as well if it wants to leave,
If it has gotten what it came for.
And you can maybe ask it one last thing,
What can I learn from you?
What are you here to teach me?
Allow all the answers to come to you.
It might be a feeling instead of words.
Beautiful.
Deep within ourselves we have the ability to give ourselves what we need,
To be what we are looking for.
All we need to do is tune in with ourselves,
Be mindful of how we are feeling,
What we can give ourselves in this moment.
Give yourself a big hug,
Take a deep breath in,
Let go and gently bring your focus back to your body,
Your breath and the room that you are in right now.
Gently move your fingers,
Your toes,
Come back into this moment.
When you are ready you can open your eyes and reflect on one thing you can do today to take good care of yourself.
It can be something small or big,
Beautiful.
I wish you a very nice rest of your day or night.
Thank you so much for meditating with me today.
My name is Anais,
I am a neuroscience and mindfulness coach.
See you next time.
