Hello and welcome to a meditation on reducing stress.
Find yourself a quiet and comfortable space where you can fully relax and let go.
Close your eyes gently and take a deep soothing breath,
Inhaling tranquility and exhaling any tension or stress that may reside within you.
As you settle into this present moment,
Become aware of your body,
Feeling the weight of it against the surface supporting you.
Scan your body from head to toe,
Observing any areas of tightness or discomfort.
Allow your breath to flow naturally as you direct your attention towards these areas,
Sending gentle waves of relaxation to each one.
Now envision yourself in a serene natural setting.
It could be a peaceful beach,
A beautiful forest or a gentle meadow.
Feel the soothing embrace of nature surrounding you,
Offering a sanctuary from the demands of daily life.
Immerse yourself in the sights,
Sounds and sensations of this tranquil environment.
As you continue to breathe deeply,
Visualize a soft warm light radiating from your heart.
This light symbolizes peace and calmness and it begins to expand with every breath,
Filling your entire body with its soothing energy.
With each inhale this light grows brighter and with each exhale it spreads further,
Melting away any tension or stress.
Now bring your awareness to your thoughts.
Notice any worries or negative patterns that may arise.
Instead of engaging with them,
Imagine placing these thoughts on a gentle floating leaf and watch as it drifts away downstream,
Carrying them away from your mind.
Now shift your focus to the rhythm of your breath.
Observe the gentle rise and fall off your chest as you inhale and exhale.
With each breath imagine inhaling tranquility,
Clarity and relaxation and exhaling any remnants of stress or worry.
As your body and mind continue to unwind,
Bring attention to your senses.
Notice any sounds around you,
The distant chirping of birds,
The rustling of leaves or the gentle crashing of waves.
Allow these sounds to wash over you,
Calming your mind and grounding you in the present moment.
Take a moment to connect with the sensations in your body.
Feel the gentle rise and fall off your abdomen with each breath.
Notice the warmth of your skin,
The gentle pulse of your heartbeat and the sensation of relaxation spreading through your entire being.
In this state of deep serenity,
Affirm your intention to release stress from your life.
Repeat a calming mantra silently to yourself such as,
I am calm,
I am at peace,
Allowing its soothing vibrations to permeate your being.
As we prepare to conclude this meditation,
Express gratitude for the opportunity to cultivate peace and reduce stress.
Recognize that you hold a power to create calmness within yourself and that this inner peace will positively influence your interactions and experiences in the world.
Before we draw to a close,
Take a deep breath,
Inhaling in for up to three seconds.
Before fully exhaling out and when you are ready,
Slowly bring your awareness back to the present moment.
Gently wiggle your fingers and toes and when you feel ready,
Open your beautiful eyes,
Carrying the sense of tranquility and reduced stress with you as you navigate the world around you.
Upgrading mind with Coach K.
