Wherever you are listening to this meditation,
Just get your body as comfortable as you possibly can so that you can start to almost let go of your body.
Your body is not going to be what you focus on during this meditation,
So get comfortable with the intention of letting go of your body.
Close your eyes,
Take a breath,
One big,
Long,
Deep breath to center yourself.
Okay,
Let's get rid of this anxiety.
Time to breathe it out of your body.
You might only have a few minutes to do this,
So we need to focus.
Focus on your breath.
Take a big breath in,
Really big,
Deep breath,
Like literally as if you're pushing out your ribs and you're expanding down deep into your abdomen.
Really,
Really,
Really big breath.
And then when you breathe out,
Let your shoulders sink,
Drop your shoulders,
Almost shake them down,
Move them away from your neck.
See if you can get some relaxation in your shoulders.
Start to make circular movements with your shoulders as if you're lifting them up to your ears and then pulling them down in a circular motion.
You can do it from front to back or from back to front,
It doesn't really matter.
Just get some movement into your shoulders as you do these nice,
Big,
Deep breaths.
Imagine that the circular motion that you're doing with your shoulders is starting to shake up and move and release any of that tension that you're holding there in the back of your neck and across your shoulders.
You're moving it,
You're loosening it up so that you can exhale nice and loud and deep and breathe it out to your body.
Breathe in a nice big,
Deep breath in through your nose,
Breathe it all the way down into your abdomen and then make a noise.
Breathe out,
Make a sound or a sound,
Whatever feels good for you.
Play with it.
Every time you breathe out,
Breathe out a different kind of sound.
Breathe out a deep sigh or a big sound as if you're shaking your lips and you're moving your head from side to side.
You're really,
Really just expressively breathing out this tension that you're holding in your body,
This anxiety that you're feeling in your chest.
Maybe it's in your abdomen.
Take a big,
Deep breath this time and stop everything.
Try and be still,
No motion at all.
Big deep breath and then when you breathe out this time,
Breathe out as if you're breathing out from the center of your chest,
Like you're breathing out from your heart space and give it a big,
Long,
Deep breath out as if you're sighing out any hurt,
Any pain,
Any angst that you can feel there in your chest.
Breathe it out.
Just really,
Really,
Really empty all of your breath out.
It's all coming from the center of your chest and then a nice big deep breath in through your nose,
Fill out your lungs,
Push out and expand your chest as if you're opening your heart up and you're opening your lungs up,
You're opening your ribs up,
Push your shoulders back,
Lift your head up slightly.
Nice big deep breath into your heart space and then when you breathe out,
Collapse your shoulders in as if you're sinking in but you're really,
Really blowing it,
Everything out as if you've just caught a big ball and you're rounding your body around this big round ball.
Let your shoulders drop and sink.
Really,
Really,
Really breathe it out.
Now let's focus again and go lower.
Breathe in and push out your belly like it's a big balloon.
Push it out,
Push it out,
Push it out,
Arch your back and push your belly forward and then when you breathe out,
Suck your belly in toward your spine and really,
Really tighten everything up as if you're breathing every single particle of oxygen.
Breathe all of it out.
Scrunch up,
Breathe,
Breathe,
Breathe,
Squeeze nice and tight on your tummy.
Breathe it all out.
Always see in your mind that you're breathing out that anxiety that you're holding in your abdomen that might be making you feel nervous and have butterflies in your tummy,
That uncomfortable feeling like something's not right,
Something feels wrong.
Breathe it out.
Nice big deep breath in again,
Expand your tummy,
Push your tummy forward,
Arch your back,
Pull your shoulders back,
Breathe all the way down into the abdomen and fill it out like a big balloon and then once again,
Curve forward,
Curl in,
Squeezing your abdomen toward your back,
Toward your spine,
Breathe it all out,
Really empty out everything you've got in there,
All that stagnant energy and then pull up straight.
Open your shoulders,
Relax your jaw,
Breathe normal,
Comfortable,
Breathe as if you feel peaceful.
Everything's emptied out of your body.
You're feeling more back to normal.
You're feeling like yourself again.
You can handle the world,
Whatever's coming your way.
You can now go back into your life and deal with whatever you need to deal with,
Children,
Work,
Partner or even yourself,
Whatever was making you feel anxious.
You can handle it.
You're calm.
You're back into your balance.
You're human again.
All is well in the world.
Good job.
Good job for taking care of yourself in that moment.
Namaste.
