Hello beautiful soul,
My name is Ni and today I am going to be guiding you on a simple meditation practice to relieve stress.
Now I invite you to get into a nice and comfortable position where you can be upright,
Elongating your spine.
It is best to be seated in the traditional meditation position with your legs crossed.
But if you need to have your back supported,
Feel free to sit in a chair.
Now once you are nice and comfortable,
I invite you to just gaze around with your eyes open,
Taking note of everything in your surroundings.
Observe the colours.
Notice the things that are completely still around you,
Like the ground,
Structures,
Maybe plants.
Now can you become aware of anything around you that has movement?
And just keep looking around without putting labels on the things that you see.
Just observe their colours,
Textures and patterns.
Notice how far away things are from you or how close they are.
Now allow your mind to naturally find a spot in front of you to fixate your eyes on.
Begin to slowly blink your eyes and do not look away.
Feel the relaxation within the darkness each time you blink.
Repeat this until your eyes want to naturally close.
When you close your eyes,
Notice a gentle wave of relaxation sweeping over your entire body.
Now bring your awareness to your breath.
What is it like?
Is it shallow?
Or is it deep?
Take close attention to how your lungs expand and contract with your breath.
Notice how your belly also expands and contracts easily as you breathe.
Allow the breath to completely relax you.
In and out.
Expand and contract.
Refresh and relax.
Inhale and exhale.
Now take a deep breath and hold it for 5,
4,
3,
2,
1 and exhale and relax.
Now take another deep breath as deep as you can and hold it for 5,
4,
3,
2,
1 and as you exhale imagine blowing out all of your stress.
Now taking a third deep breath in and hold it for 5,
4,
3,
2,
1 and now exhale and relax.
Now exhaling blowing all of the stress you've been holding on to and completely relaxing.
Whenever you feel burdened in the future or stress know that you can come back to these three deep breaths and that from now on you can choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do because your health is very important to you.
Now invite you to repeat these words after me either in your mind or out aloud.
Each day in every way I get better and better.
Now breathe in and out.
In order to make change I challenge myself expanding your heart and contracting.
Change is not comfortable but it is necessary and I feel comfortable with the change I am making.
Each day in every way I get better and better.
Inhaling and exhale.
Whenever I am presented with feelings of stress I know my breath is there to soothe me and guide me into deep relaxation.
Every single day I become more aware of all the good things going on in my life.
When I feel that darkness surrounding me I know that there is always a light at the end of the tunnel and I can take three deep breaths.
Inhale and exhale.
From now on I challenge every single negative and unproductive thought as they arise.
From this point onwards whenever you find yourself having any negative and unproductive thoughts you can immediately acknowledge the thought and then say to yourself stop.
By stopping these negative thoughts you allow its base to dissolve and disappear and this gives you the opportunity to start a new and positive thought process.
And you can use this positive affirmation to help you at any time.
When I have a negative thought I acknowledge that I feel this way and then I release it.
When another negative thought arises I catch it quickly and I say it with confidence I acknowledge that part of me that feels this way.
But this thought does not help me right now.
Thank you.
Thank you.
I just want to express how much I deeply appreciate you for practicing with me today.
You are doing extremely well and very very powerful work by practicing this meditation with me and I hope that you can do this daily because it will change your life.
From my heart to yours.
Namaste.
