This meditation is meant to do lying down for a quick,
Refreshing rest to release stress,
Anxiety or any other emotional weight and set an intention for the rest of your day.
Putting space between you and whatever is making you feel stressed will not remove the problem from your life,
But it will give your mind the opportunity to stop chewing on the same bone for a while and allow space for new thoughts and ideas to arise.
So take a comfortable position lying down on your back or relaxing with your back propped up for optimal comfort.
Gently close over your eyes and begin to bring your focus to your breath.
Take three deep breaths in through your nose and exhale with a deep sigh out of your open mouth.
Ah.
Do this two more times.
In through your nose and out through your open mouth.
Ah.
One more time.
In through your nose and exhale out your mouth.
Ah.
Now as you continue to breathe at a comfortable pace,
Begin to relax your body,
Starting with the crown of your head.
Relax your forehead.
Relax your eyes.
Open your mouth to relax your jaw.
Relax the back of your neck.
Relax your throat muscles.
Release your shoulders down your back.
Allow your hips to soften towards the bed.
Relax your legs.
Let them sink deeper into the bed.
And allow your feet to splay out to the sides,
Letting your knees and feet relax a bit more.
Now that your body is more relaxed,
Bring your awareness to your mind.
Just see if there are any thoughts running rampant around and around,
Making it hard for your mind to relax.
Just be the observer of your thoughts for a moment here.
If it helps,
You can ask yourself,
What do I need to let go of right now?
See these thoughts and stressful situations really become aware of what is upsetting you.
Give yourself compassion for allowing these thoughts or stressors to take the reins and know that this doesn't have to affect the rest of your day.
That you can release these thoughts and choose new ones.
Now we're going to begin releasing these thoughts with guided imagery.
So imagine that you are lying on the soft green grass,
Looking up at the clouds like you probably did as a child.
Doesn't that feel nice?
Imagine that you can place each stressful thought on a cloud and watch it drift off into the distance.
Do this with each thought,
One by one,
Watching them float away,
Putting distance between you and these stressful thoughts.
Making space in your mind for new thoughts to arise.
Now that you've released these thoughts,
Let's set an intention for the rest of your day.
Say to yourself,
When I awaken from this meditation,
I will feel blank.
Fill in this blank with however you want to feel the rest of your day.
It could be patient,
Centered,
Creative,
Energized.
Just fill in this blank and really solidify this intention in your subconscious.
Enjoy this peaceful space you've created for the next few minutes.
Sinking deeper into the stillness,
Into the peace from within,
As if you are drifting along on a soft,
Billowy cloud without a worry.
Feeling the warmth of the sun shining down on you as you fall into a light clearing and cleansing.
Knowing that you will awaken in the perfect time,
Feeling refreshed,
Ready to begin again.
With your new,
Aligned intentions.
Resting peacefully,
Glowing.
Aligned intentions.
Resting peacefully.
Cleansing your mind and body.
And awakening with intention at the perfect time.
Releasing your mind and body.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
Releasing your mind and body.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
And awakening with intention at the perfect time.
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