Stress Melt

The answer to dealing with mental or emotional stress is so often found within. Join me on a trip inwards, during which you will discover a very simple way of coping with the troubling circumstances in your life and melting the stress away. I hope you enjoy meditating with me and wish you all the very best in health and happiness.

Transcript

Hello,

I'm Adam and welcome to this guided meditation on dealing with stress,

Where I'll be guiding you on a trip inwards,

Where you will discover how to deal with your current and past troubles.

If you've arrived and listened to me from a hard day at work,

A demanding journey or other troubling circumstances,

You've chosen the perfect remedy to help you feel at peace with yourself and the world.

Being mentally or emotionally overstressed is symptomatic of a pattern of thoughts and behaviours that don't align themselves with the way things really are.

You may have particular desires to change the world around or inside you,

Yet you meet a great resistance because,

Guess what,

Things won't change by force no matter how much you try to make them.

Zekart Tolle says,

Stress is caused by being here but wanting to be there.

So let's focus on what you can do to help yourself feel better.

First,

Take the time to find a comfortable seat,

Maybe on a chair or sitting cross-legged on a cushion.

Make sure that you can sit upright,

Your hips easily rolling forwards and you feel the natural curve of your lower back.

Take a long,

Slow,

Deep breath in.

Hold for a brief moment and then a long,

Slow,

Cleansing breath out.

Continue breathing deeply a couple more times and as you do,

Notice any sensations of tightness or tension that you carry with you,

Any holding on in your shoulders,

Jaw or buttocks.

On your next breath out,

Let these habits of tightness or tension go.

The Serenity Prayer by Reinhold Neiber offers us wise guidance in the practice of letting go.

Let these words become your words as I speak them.

Grant me the serenity to accept what I cannot change.

Grant me the courage to change the things I can and grant me the wisdom to know the difference.

When you are not where you want to be in your life or getting what you want,

You suffer because of it.

The first verse in Neiber's words,

Serenity to accept what I cannot change.

It is that line,

That verse that will help you most in this time by substituting stress for peace.

Breathing normally,

Become aware of your sitting bones.

Feel where they meet with the surface that you are sitting on.

On each breath out,

Develop your awareness with a grounded connection to the earth.

Energies of strength,

Support and vitality from the ground up.

Your in-breath offers a sensation of expansion,

A sense of the space in your body expanding and then retracting with every cycle of breath.

Feeling the flow of your breath,

Just the natural breath.

No need to force or change it.

Simply watch what it does.

You can breathe through your nose or your mouth if this is more comfortable.

The inhale and the exhale.

Notice any need you have to control the breath as you watch it.

Any resistance that rises within you.

On the exhale,

Let the resistance go.

Allow the breath to breathe by itself.

Full awareness on the natural,

Spontaneous,

Flowing breath.

Now,

Let your awareness drift down to the area of your belly.

Breathing slightly deeper than normal.

Watch your belly breathing.

Still no resistance or forcing,

Just an awareness of what is going on.

Become aware of the sensations within your body as you breathe.

Notice what rises and expands on the inhale and what falls into the flates on the exhale.

A never-ending continuous flow of energy and life.

Total awareness on the breath.

Expansion on the inhale,

Letting go on the exhale.

Now visualize things in your life that are causing you the most anguish,

Frustration and suffering.

The things at the forefront of your mind,

Make them as vivid as possible.

See places and people involved.

Hear the things they say.

Notice the things that you do in wanting to make things change.

It is important to be honest with yourself in this practice.

It is quite safe to be honest here.

Be aware of any emotions and sensations that rise within you whilst you visualize.

You'll need to change these things that you have no power over.

We'll create friction within you,

Like steam escaping from the pressure of a hot kettle.

Emotions and sensations and manifestations of trapped energy escaping you.

The thoughts,

Emotions and sensations that arise within you can change as much as the events from the outside world that cause you stress.

Give yourself the antidote,

The serenity to accept what I cannot change.

What if you came from the point of view of accepting that you cannot control the outcome of events in your life?

Let go of the need to control them.

It is safe to do so.

What if you came from the point of view of accepting that you cannot control people?

Let go of the need to change them.

Now,

Let's practice a simple but effective calming mantra.

So Hum.

So hum is a Sanskrit word translated as I am that,

Which in very simple terms means allowing yourself just to be,

To be complete,

To experience oneness,

Because at the center of who you are is absolute peacefulness.

Begin bringing your attention back to the natural rhythm of your breath,

Feeling the rise and fall of breath in and breath out.

Allow your focus to settle on your breath.

As you inhale silently say so to yourself and as you exhale say hum.

Establish the rhythm of so hum in timing with breath in and breath out.

Begin to contemplate the meaning of so hum.

As you inhale with the mantra so say to yourself I am connecting to your essential self.

Contemplate the source of your breath.

Where is your breath coming from?

Through visualization contemplate the five billion human beings and countless creatures on earth being fed by the same tidal rhythm of the breath.

As you exhale with hum silently say that.

Feel how your exhalation releases you into the expanse around you.

Visualize your exhalation leaving your body through your nose and then merging back into the atmosphere,

Back into infinity,

Back into all that is.

Stay with this contemplation until you naturally begin to settle into a state of unified consciousness,

Which may only be for a few brief refreshing moments at a time.

If a thought arises come back to this simple mantra of so hum.

Umm happen gaze upon Acharya-At turbulence appears within the air advertisers to give you you you you you you you Take one slow deep gentle breath in and a slow gentle cleansing breath out as a gift to yourself or someone else in your life develop a prayer or heartfelt intention it can be about anything maybe for health peace or happiness for example I'm at peace and complete as I am keep it simple and in the present tense as a statement of fact and truth in the present moment and when you have it repeat it to yourself three times as this meditation draws to an end continue to feel the peacefulness within you be aware of any opportunity you have to give this gift to others when you're ready gently open your eyes and if I can offer you three gentle reminders remember that kindness in words creates confidence kindness in thinking creates profoundness and kindness in giving creates love While the self whistles of strategic confidence,

Remember that it will help you be happy in life 2 Thank you.

Reviews

Thank you!

Love the use of the Serenity Prayer.

All about the serenity prayer, loved it

Thank you 🙏 needed that today