Stress and anxiety can manifest in our lives in any number of ways.
It could show up in your constant need to stay busy,
An overuse of food or exercise,
Or perhaps it shows up in your relationships when you find yourself pulling apart those you love most,
Despite hating the fact that you do it.
However it shows up for you,
There is only one way to start releasing the control that it has over you.
And it starts with awareness.
After all,
We can't change what we don't even know to change.
In today's meditation we set the intention to make the space to relax and be aware of the stress and anxiety that we hold in our own body,
And then to gently release it and let it go.
Start by getting comfortable,
Finding a position seated or lying down where you can completely relax.
Place your arms at your sides or in your lap,
And keep your legs uncrossed.
As you begin this meditation you might want to close your eyes,
Or focus your gaze on one single spot in the room.
Take a deep breath in,
Filling your lungs,
And now slowly breathe out,
Emptying your lungs completely.
Breathe in again through your nose.
Now blow the air out through your mouth.
Breathe in,
And out.
Breathe in,
And out.
Keep breathing slowly like this,
Slowly emptying your lungs with each breath.
Your deep breathing comes and relaxes you,
And allows your entire body to relax.
Now as you breathe in through the nose,
Breathe out through the nose,
And allow your body to find its own rhythm with the breath.
There is nothing you need to be doing right now,
And nowhere you need to be,
Except here relaxing and enjoying this time for yourself.
You deserve this time,
And you need it to function at your best.
Breathe in,
And breathe out.
This time of relaxation will allow you to be as calm and healthy as you possibly can.
As you continue to breathe slowly and comfortably,
Turn your attention to your body.
Notice how you're feeling physically.
Without trying to change anything,
Simply become aware of all of the sensations in your body.
All you need to do right now is observe.
However you're feeling right now is okay.
None of your physical sensations are cause for concern,
Though some of them may be unpleasant because they are signs of built up stress.
Just notice how you're feeling,
Noticing any signs of stress and tension,
Without trying to change anything just yet.
Scan your body beginning at the top of your head and moving downward.
Notice from the head,
To the eyes,
Nose and chin,
Down to your shoulders,
Noticing each area and observing how your body feels.
Keep scanning,
Gradually moving down your body.
How does your upper body feel?
Notice now the center of your body,
The level of your stomach.
How is this part of your body feeling?
Continue scanning downwards.
At the level of your hips,
Observe and notice any tension.
Move down past the legs,
The knees,
All the way down to your feet.
Where is your body holding the most tension?
Focus intently on this one area.
Imagine the muscles letting go of their hold,
Becoming loose,
Becoming relaxed and letting the tension go.
Release the tension bit by bit until this area completely relaxes.
Feel the tension softening.
Notice the muscles loosen,
Lengthen,
Warm and relax.
Notice now where your body is most relaxed.
How does it feel in this part of your body?
Imagine that the relaxation is warm and tingly and then start to notice it spreading to other parts of the body,
Expanding out,
Reaching all the way out to the fingers and toes,
To the top of the head and down to the feet,
Until the entire body feels warm,
Tingly and relaxed.
Continue breathing in deeply and breathing out deeply,
Staying focused on this feeling of total body relaxation.
As you breathe in,
Repeat to yourself,
Relax.
As you breathe out,
Relax.
Breathing in,
Relax.
Breathing out,
Relax.
Breathing deeply into that low belly,
Knowing that the center of your body has the power to deeply calm and relax you and knowing that this tool is available to you whenever you need.
It's time to start slowly finishing up our meditation.
Notice your energy starts to increase as you breathe in,
Maybe taking some small movements until you feel fully awake.
Take a moment to slowly wake up your body,
Maybe wriggling fingers and toes.
Rub your hands together,
Feeling your hands and arms waking up.
Move your feet gently up and down,
Waking up your feet and legs.
Sit quietly for a moment with your eyes open,
Just reorienting yourself to your surroundings.
Stretch if you want to,
Or move in any way that feels good.
Then when you're fully awake and feel like your energy has returned,
It's time to return to your day.
