Welcome to this simple meditation to help relieve stress.
Get into a nice position where you can be upright.
Gaze around with your eyes first,
Taking note of your surroundings.
See all the colors clearly.
Notice things are completely still around you.
Like the ground,
The furniture,
And the structures.
Can you become aware of anything around you that has movement?
Look around without putting labels on the things you see.
But observing their colors and textures and patterns.
Notice how far things away are from you,
Or just how close they are.
See how the light lays upon things,
Illuminating them.
Allow your mind to naturally find a spot to fixate on.
Begin to slowly blink your eyes and do not look away.
Feel the relaxation within the darkness each time you blink.
Repeat,
Think until your eyes want to naturally close.
When you close your eyes,
Notice a gentle wave of relaxation sweep over your entire body.
Bring your awareness into your breath.
What is it like?
Pay close attention to how your lungs expand and contract within your breath.
It is a very natural and gentle sensation.
Noticing how your belly also expands and contracts easily as you breathe.
Allow the breath to relax you.
In and out.
In and out.
Expanding and contracting.
Fresh and relax.
Inhale.
And exhale.
Take a deep breath and hold it in for five seconds.
Exhale and relax.
Take another deep breath,
As deep as you can,
And hold it,
Counting for five seconds.
And as you exhale,
Imagine blowing out all of your stress.
Take a third deep breath and hold it in,
And as you exhale,
Blow out all the stress that you've been holding on to.
This is your new solution to stress.
Whenever you feel burdened in the future,
You simply take three breaths in,
Holding them at the top of the inhalation for five seconds.
And when you exhale,
Blow out any tension or strain that you have been holding on to.
And on the last breath,
As you exhale,
You simply say to yourself,
Relax now.
From now on,
You choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do,
Because your health is very important to you.
Remember that it's natural for you to be healthy and happy,
And it's unnatural for you to have sickness and misery.
Now hear yourself saying,
Each day,
In every way,
I get better and better.
Breathe in and breathe out.
In order to make change,
I challenge myself.
Expand and contract.
Change is not comfortable.
In fact,
It's inconvenient.
So if I feel comfortable with the change I'm making,
I'm probably not extending myself enough.
Refresh and relax.
Each day,
In every way,
I get better and better.
Inhale and relax.
Whenever I am presented with feelings of stress,
I know my breath is there to soothe me and guide me into relaxation.
Breathe in and breathe out.
Every single day,
I become more aware of the good things going on in my community and in the world around me.
Breathe in and breathe out.
When I feel darkness is surrounding me,
I know the way to see the light is to see my deep breaths,
Relaxing my mind and body by doing so.
Inhale and exhale.
In order to make great change,
I challenge my thoughts.
Refresh and rejuvenate.
From now on,
I challenge every single negative and unproductive thought as they arise.
From this point forward,
Whenever you find yourself having negative and unproductive thoughts,
You immediately say to yourself the word,
Stop.
This is the way you change your life for the better.
It can give you the opportunity to start a new and positive thought process.
Hear yourself say this positive affirmation.
When I have a negative thought,
I acknowledge that this is the way and then I release it.
When another negative thought arises,
I catch it quickly and I say with confidence,
I acknowledge that part of me feels this way.
But this thought does not help me right now.
I do very powerful work by practicing this meditation.
Thank you.
Relax.
Just breathe.
Relax.
Relax.
Relax.
