Greetings and welcome to our meditation on releasing stress.
We're going to focus on heart centered breathing.
This meditation can be done either in a chair or seated on the floor.
Let's get started.
Allow your body to settle in.
Settle into your position.
Let your shoulders relax.
Place the tension you have in your jaw and just start the process of unwinding.
If you feel comfortable,
Close your eyes or move your gaze downward.
Let's bring our attention to our breathing.
Place both hands over your heart and let's breathe in through the back of our heart and then breathe out through the front of our heart.
Breathing in from the back of the heart.
Breathing out from the front of the heart.
Breathing in from the back of the heart.
Breathing out from the front of the heart.
Let's do that for seven breaths.
Breathing in from the back of the heart.
Breathing out from the front of the heart.
Continue breathing for more times.
And as you breathe,
Notice how your body is starting to settle.
Slow down,
Become detached from the world around it,
And becoming still.
For any reason during this meditation,
A thought pops in your mind,
Just let it be.
View it as a cloud drifting in and out of your mind.
No need to judge it or even attach to it.
Just let it be,
Because thoughts are part of meditation.
As you're wrapping up your breathing,
Let's take it deeper.
Let's take our breath work deeper.
This time we're gonna breathe in the divine and breathe out the divine.
Breathe in the divine from the back of our heart and breathe out the divine from the front of our heart.
And names don't really matter.
You just need to connect to the energy behind it.
Let that power flow through you.
So let's take seven breaths focused on breathing in the divine and breathing out the divine.
Breathe in the divine through the back of your heart.
Breathe out the divine to the front of your heart.
Breathe in the divine through the back of your heart.
Breathe out the divine to the front of your heart.
Breathe in the divine from the back of your heart.
Breathe out the divine from in the front of your heart.
Continue the breath three more times.
Because what we're looking to do is to connect.
Connect to that power within you.
Connect to your higher self.
And as you're wrapping up your breath,
Let's focus in on your stress.
What stresses you?
Is it your job?
Maybe your boss or coworkers?
Family or friends?
Maybe it's the economy?
Money or health?
Whatever is stressing you now,
I want you to focus on that.
Take that image,
Scene,
Experience,
Whatever it is,
And display it across the screen of your mind.
Because everything begins and ends in our mind.
So go ahead and just let it sit there as an image.
No need to relive it.
No need to experience it.
We just want something to focus on that we can release.
Now let's go back to our breathing pattern.
Again,
Breathing in the divine from the back of the heart and breathing out the divine from the front of the heart.
This time we're going to breathe out the divine into that stress,
Into that image,
Scene,
Or experience.
So breathe in the divine from the back of the heart.
Breathe out the divine from the front of the heart into that stress.
Breathe in the divine from the back of the heart.
Breathe out the divine from the front of the heart into that image,
Scene,
Or experience.
Breathe in the divine from the back of the heart.
Breathe out the divine from the front of the heart into that stressor.
Breathe in the divine from the back of the heart.
Breathe out the divine from the front of the heart.
Continue that rhythmic breathing and allow that power to neutralize the stress.
See that stress become blurry,
Disintegrate,
The volume to be reduced.
Or maybe you can see the stress being shrunk down to where it's only a pinpoint.
That's the power that you have within you.
Connecting to the divine allows you to overcome.
Stress is only a stimuli,
Something in your environment that is bothering you.
But within you is the power to overcome it.
Within you is the divine that exists.
That's what we want to connect to and channel into that stress.
So continue that breathing pattern until the stress is neutralized.
It disappears,
Fades away.
You can take as much time as you want with that breathing pattern.
Breathing in the divine from the back of the heart and breathing out the divine from the front of the heart.
Knowing that with every breath is a greater power.
With every breath is your connection to your higher self.
With every breath you are in control.
Because you may not be in control of the economy,
Your family,
Your job,
But you're in control of you.
And that's where we want to bring you back.
Bring you back to the point of your divinity,
Of your oneness with the divine.
With your power to control yourself.
Thus controlling your responses to the world around you.
So continue that breathing until you feel a sense of peace.
Until you feel a sense of relief.
Knowing that you can overcome that stress.
And it starts with your breath.
Continue breathing in from the back of the heart and breathing out from the front of the heart.
Do that two more times.
Now I would like you to set an intention.
That when that stress comes back on the screen of your mind,
This intention will help you to refocus.
It could be a word,
It could be a sound,
It could be an image.
Anything that will allow you to take back that control.
So go ahead and take a moment to set an intention.
A word,
A phrase,
An image,
A sound that will bring you back to the state of peace,
The state of divine connection,
The state of control of your life.
Now that you've set your intention,
We're going to proceed forward.
Whenever that stressor pops up in the screen of your mind,
Go back to that intention.
Go back to the power of that image,
Word or sound and return back to your breathing.
Return back to your breathing to bring you into the state of connection to the divine and a state of peace.
As we wrap up the meditation,
Let's bring our focus back to our breathing.
Let's do it for three counts.
Breathing in from the back of the heart the divine and breathing out the divine from the front of the heart.
And when you feel comfortable,
Go ahead and open your eyes.
This concludes our meditation on releasing stress.
Namaste.
