Meditation For Stress Reduction

Life is hard, why not take 5 minutes for yourself in this simple Meditation for Stress Relief. We will visualize a column of light from the crown of the head to the tail bone. Feel clear-headed after this short practice. Beginner-friendly.
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Transcript

For this meditation,

You can lie down or find a comfortable seated position.

If you are sitting on the floor,

You can place a prop like a pillow or a folded blanket under your hips,

Or even sit in a chair with your feet firmly rooted on the ground.

You can rest your hands in your lap or on your thighs.

I invite you to close your eyes or soften your gaze.

Begin to deepen your breath.

As you breathe,

Pay attention to what thoughts might be coming up in this moment.

Without judgment,

Notice them passing by you like a parade passing by on the street.

Allow each thought to move past you.

Know that the mind will think of things from time to time and that is okay.

The mind is built to think.

Can this practice be about compassionately refocusing the mind back to noticing the breath over and over again?

As you deepen your breath,

Begin to draw your awareness to the bottom of your spine.

As you inhale,

Imagine golden light originating from the tip of your tailbone.

Continue to inhale and follow the golden light as it moves up the spine to the top of the head.

On your next exhale,

Watch the golden light move from the crown of your head down your spine back to the tailbone.

Inhale golden light from the tail all the way up the spine to the crown.

Exhale from the crown back down to the tailbone again.

Inhale golden light moves up the spine.

Exhale golden light moves down the spine.

Inhale golden light and exhale golden light.

Exhale golden and exhale golden.

As you continue your practice,

Become aware of any resistance along the way,

Particularly along the spine.

And with each breath you take,

Smoothing over those areas of resistance.

Exhale golden light moves up the spine.

And begin to deepen your breath.

Allowing a natural flow of breath once more.

You can start to loosen the focus of that golden light imagery.

You can blink your eyes open again.

Take a few moments to gently move the body.

Move the fingers and the wrists.

I hope you have found a bit of pause and maybe a bit of peace from your meditation practice.

And I hope that it carries with you for the rest of the day.