Find a quiet place to sit.
Do what you can to prevent distractions.
Be seated in any meditative posture and allow yourself to be comfortable.
Locate your abdominal region to maintain an upright spine with its natural curves.
Place the hands on your knees or in a mudra of your choosing.
Slightly draw in your chin and rest your gaze on the space just ahead of you.
If you prefer,
Now is the time to gently close your eyes and mouth for this meditation.
When you experience anxiety,
Your body is in a fight or flight mode.
Your heart is pumping quickly so that oxygen can be delivered for your muscles to allow you to use those muscles to escape from danger.
There is no real danger right now so the adrenaline is pumping through your body but not being used.
Your muscles are so ready for action when there is no need for action.
Anxiety is a false alarm when your body feels like it is in danger.
This meditation will help you reduce anxiety and induce the body's relaxation response,
Allowing you to achieve a sense of calmness and oneness with this present moment.
Flushing this unsettled energy out of your system is crucial for your overall health and quality of life.
Let's start by taking a deep breath in through the nose and out through the nose.
Rest your attention on your breath.
It will be your anchor throughout this meditation.
If thoughts arise,
Acknowledge them and let them go.
Simply return to the breath.
Allow each inhalation and exhalation to bring you presence.
Take yourself permission to relax,
Unwind,
And allow the natural state of being to fill the space.
Breathe in relaxation,
Breathe out tension.
Now we may begin to flush away the unsettled energy in our system by remaining connected to our breathing,
Allowing gentle space to create a distance between us and our mind,
Us and our body.
Let's continue with slowing down the breath.
Make each breath slower than the last,
Breathing in through the nose,
Breathing out through the nose.
Now follow my count with each breath.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Four.
Breathe out two,
Three,
Four.
Breathe in two,
Three,
Four.
Breathe out two,
Three,
Four.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five,
Six.
Breathe out two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Five,
Six.
Breathe out two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Five,
Six.
Breathe out two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Five,
Six.
Breathe out two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Five,
Six.
Breathe out two,
Three,
Four,
Five,
Six.
Now exhale through the mouth as if you were blowing out a candle.
Blow out all the air that you have in your lungs and diaphragm.
And as you inhale,
Focus on slowing down the breath into a calm rhythm.
Exhale fully,
Releasing all the air.
Continue to breathe slowly and calmly.
Now let go of your breath.
Allow your natural harmonious breath to take place.
Breathing in through the nose,
Breathing out through the nose.
Just simply witness your breath for the next few moments.
Feel your body.
What does your body feel like?
Feel the relaxation that is taking place.
So now that your cells are getting flooded with rich oxygen,
Relax.
Just allow yourself to be in this present moment.
Allow yourself to be comfortable until this feeling passes.
There's no use in resisting this feeling or identifying with this feeling.
Just allow yourself to be and focus on the relaxed state of mind and body that you're currently experiencing.
Spread this relaxation throughout your whole body.
Relax and let it go.
Now repeat this mantra after me.
My breath is my power.
My intention is to relax my body.
I am allowing what will be to be.
With every breath my body feels more and more relaxed.
Continue this mantra with me to gain a sense of deeper state of relaxation and peace.
My breath is my power.
My intention is to relax my body.
I am allowing what will be to be.
I am allowing what will be to be.
With every breath my body feels more and more relaxed.
My breath is my power.
My intention is to relax my body.
I am allowing what will be to be.
With every breath my body feels more and more relaxed.
My breath is my power.
My intention is to relax my body.
I am allowing what will be to be.
I am allowing what will be to be.
With every breath my body feels more and more relaxed.
Now allow your lower jaw to drop so your teeth are not touching.
Let your jaw be relaxed and loose.
Allow your tongue to hang in the middle of your mouth or gently press down on your chin.
Allow your tongue to hang in the middle of your mouth or gently press up against the top palate.
Lower your shoulders.
Allow your shoulders to be relaxed and loose.
Feel your arms becoming lighter and lighter.
Feel your legs becoming lighter and lighter.
Feel your whole body becoming very,
Very light.
Now bring your attention back to your breath.
Follow your breath for the rest of this practice and repeat these words.
My breath is my power.
I am in a state of non-resistance.
I am love.
I am free.
My breath is my power.
I am in a state of non-resistance.
I am in a state of non-resistance.
I am love.
I am free.
My breath is my power.
I am in a state of non-resistance.
I am love.
I am free.
My breath is my power.
I am in a state of non-resistance.
I am love.
I am free.
My breath is my power.
I am in a state of non-resistance.
I am in a state of non-resistance.
I am love.
I am free.
