Welcome to session 4 of Meditation for Anxiety Relief.
Please get into a comfortable position.
And when you're ready,
Just close your eyes.
And bring your awareness to the points of contact your body is making with where you are sitting.
Allow all of your weight to be supported.
Imagine your body is sinking down,
Being cradled by the earth below.
Breathe in slowly and breathe out with a sigh.
Use your vocals when you exhale.
And each time you make a wonderful sound,
You relax even more.
Fully supported by the surface below.
Notice the air coming into the body through the nose or mouth.
And notice the air leaving the body.
Which do you like to pay attention to more?
The inhale or the exhale.
And notice how your body slowly moves when you breathe.
When you breathe deeply,
You notice that every single part of you moves,
Even if it's just a little.
Breathe in fully and exhale slowly.
Notice how even your toes are moving ever so slightly with the breath.
Notice how all of the muscles in your body are softening and releasing anything they've held for too long.
Muscles are just letting go of anything they've held onto for too long.
With each breath you take,
Allow for your breath to become even softer and even slower.
Take your time breathing.
Imagine the breath is taking away anything that holds you back.
Everything you don't need anymore is flowing away from your body.
Do you notice where specifically it's flowing away for you?
Is it out the feet or out through your back?
Or maybe out the top of your head?
Or the tips of your fingers?
Maybe your tension is releasing in all directions.
It feels so good to let the tension go.
You deserve this.
Notice the feeling of the surface of your skin.
It is so vast,
Covering your entire body.
Notice the air as it kisses the exposed skin.
You can feel its temperature.
And you can feel the temperature of the parts of your skin that are covered in clothing or blanket.
Notice the places on your skin that are most warm and those places that are most cool.
Take note of how you are here in this present moment,
Enjoying your skin more than you usually do.
And feel the skin on your forehead.
Imagine it's melting away.
All your wrinkles are softening.
Your eyebrows are relaxing.
Your forehead relaxes more and more.
And just when you thought your forehead couldn't relax anymore,
It melts away.
It melts away even softer.
Your forehead is soft and supple.
Your eyes are relaxed.
Bringing your attention back to the smooth breath,
Breathing in and breathing out.
Your breath is slow and rhythmic.
See if you can sink down even more into your comfortable position.
Notice the stillness of your body,
Yet you know that going on within you is very much.
All of your body systems are hard at work for you.
The cells in your body are regenerating and you are aiding and helping them regenerate by relaxing.
Allow a light feeling to come over you.
Using your imagination,
Pretend a balloon is tied to each one of your legs,
Each one of your arms is tied around your waist and one is tied to the top of your head like a hat.
And these balloons begin to lift you off of your bed or chair.
The balloons carry with them a sense of weightlessness.
They are completely comfortably wrapped around your body,
Carrying you up and up into the sky.
And as you go higher and higher,
You leave behind all of your worries or concerns below.
Anything that causes you stress or anxiety becomes so distant,
So meaningless,
So pointless.
You are lifted by these beautiful balloons filled with air.
And these balloons take you on a lovely journey through relaxation,
Just drifting and floating through the clouds.
And below you see the beautiful vast expanses of nature.
The earth is green,
Covered in life.
You see beautiful mountains.
You see expansive rivers and lakes.
From up high,
You notice that there is much more nature than there is human-built things.
From up high,
You can't even tell that humans are down below.
And as you breathe slowly and peacefully,
You feel weightless,
Knowing that nature is flourishing.
You see the blue oceans,
Crisp and pure,
And imagine that their waters are crystal clean.
These balloons have shown you the true nature of earth.
Peaceful.
Natural.
Just like you.
Bringing awareness to your body once again.
Taking with you that lightness that you experience today.
And whenever you're ready,
You may open your eyes.
Be aware.
You you
