Welcome to a 5-minute stress relief meditation.
Begin by finding a comfortable position,
Either seated or lying down.
Let your hands rest naturally,
Perhaps on your lap or by your sides,
And close your eyes if that feels comfortable.
Take a deep breath in through your nose,
And exhale slowly through your mouth,
Letting go of any tension you may be holding.
Allow your shoulders to soften,
Your jaw to release,
And your forehead to relax.
Now,
Bring your attention to your breath.
Notice the natural rhythm of your inhales and exhales.
With each breath,
Feel a sense of calm beginning to settle over you.
There's no need to change your breathing,
Just let it flow naturally.
As you breathe,
Imagine each inhale filling you with calm,
Peaceful energy,
And with every exhale,
Imagine you're releasing any stress,
Tension,
Or worry.
Inhale,
And feel calmness spreading through your body.
Now,
Exhale,
Letting go of anything that feels heavy or stressful.
Now,
Bring your attention to the top of your head.
Notice any sensations there,
And then imagine a warm,
Soothing light beginning to gently flow down from the top of your head.
Relaxing each part of your body it touches.
Let this light move down to your forehead,
Your eyes,
Your cheeks.
Feel the muscles in your face soften and relax.
Now,
Let this warm light move down to your neck and shoulders,
Melting away any tension,
Any tightness.
Feel your shoulders drop slightly as they relax,
Feeling a bit lighter.
Allow this light to continue down your arms,
All the way to your hands and fingers.
Notice any tension leaving your arms,
Replaced by a feeling of calm and peace.
Bring your attention now to your chest and abdomen,
Allowing this warm light to flow through,
Softening and relaxing each muscle.
Let your belly soften,
Feeling your breath gently rise and fall.
Let this continue down to your hips,
Your legs,
And finally,
All the way down to your feet and toes,
Bringing a sense of complete relaxation to every part of your body.
Now,
Take another deep breath in,
And a slow,
Gentle breathe out.
Now,
Imagine you're in a peaceful place,
A place that brings you comfort and tranquility.
It could be a beach,
A forest,
Or simply a room where you feel safe and at ease.
Picture yourself there,
Feeling relaxed,
Calm,
And granted.
Whenever you feel stressed throughout the day,
Remember this calm,
Safe place.
It's always within you,
Ready for you to return to whenever you need peace.
Take one more deep breath in,
Feeling calmness and relaxation filling your body,
And slowly exhale,
Releasing any bits of tension left.
When you're ready,
Gently wiggle your fingers and toes,
Bringing awareness back to your surroundings.
And when you feel ready,
Open your eyes,
Feeling calm,
Refreshed,
And grounded.
This meditation can be a quick,
Effective way to center yourself and release stress.
Feel free to return to it whenever you need a few minutes of peace.
Wishing you a wonderful,
Calm,
And peaceful day.
Love,
Coach K.
