Hello and welcome to your meditation for teens where we're going to be releasing anxious feelings.
My name is Ellie Bosmorova and I'll be guiding your practice today.
Go ahead now and get in a comfortable space,
In a comfortable position.
Either sitting up straight or lying down flat on your back.
When you get there,
Go ahead and just take a nice deep breath,
Biggest breath of your day so far.
And on the exhale,
Can you release a sigh or any sound that wants to come out.
Let's do that two more times.
Taking a deep breath in and release that sigh,
Long slow exhale.
And then one more time,
Breathing in through your nose.
On this next exhale,
Letting go of everything.
And returning to your natural pattern of breathing here.
Feel free to close your eyes if you'd like to.
You can also leave them open.
Just take a moment here to welcome yourself.
To thank yourself for taking this time to release these anxious feelings,
These difficult emotions.
You're already on your way.
So now I want you to just let this breath help you connect with the body.
Feeling your inhale expanding your lungs.
Letting the body release on the exhale.
Following the breath all the way in and all the way out.
Now I want you to ask yourself these anxious feelings,
Where are they?
Or where is that one feeling?
Do you feel it anywhere in the body?
Continuing to breathe deeply in and out.
Maybe you feel it in your chest.
Maybe it's in the throat space,
Your head,
Or anywhere else.
Just go ahead and bring your attention to that place.
Without trying to change anything,
Simply observing what's here.
Feeling the sensations of holding that feeling in the body.
Does it feel like tension,
Pressure?
Does it feel hot or cold?
Does the feeling move?
Does it fade?
Taking a nice deep breath here.
Being really gentle with yourself.
As you witness this feeling,
Just letting it be.
So often we resist or push away these feelings and what we resist persists.
If you'd like to know,
I want you to ask this feeling,
What it needs from you.
Taking your time with this.
Just connecting.
Noticing.
What answers come up?
You might find a feeling of compassion toward this feeling,
Toward yourself might arise.
You might feel resistance and that's okay.
Can you take an even deeper breath here?
Letting the exhale wash all over you.
And on your next three breaths,
As you let the exhale flow all the way through your body,
I want you to give this feeling or these feelings permission to go on their way,
To flow out of you.
Breathing in,
Breathing out that invitation,
Not pushing or forcing.
And just continuing with those breaths.
You're doing great.
Letting the breath be your anchor.
And if you'd like to,
You can go ahead and thank those anxious feelings for all that they've taught you,
For all that they've helped you with,
And for the way they flow on and away when the time is right.
On your next inhale,
Can you imagine the breath flowing through your heart?
And on the next exhale,
Watching the breath,
Feeling the breath flow back out through the heart space.
Go ahead and do that a few more times.
Watching what it feels like to connect with the heart this way,
To connect with yourself in this way,
With love and compassion for all of you.
Now,
I want you to think of one thing you're grateful for.
It could be the littlest thing,
It could be the biggest thing in your life you are so grateful for.
And I want you now to feel those feelings of gratitude.
Feeling so thankful this is in your life.
Just let those feelings flood your body from head to toe,
So wonderful,
So beautiful.
This concludes our meditation for today.
Great job.
Again,
I'm Ellie Boz-Morova.
I'm so proud of you and I can't wait to practice with you again soon.
Goodbye.
