A very warm welcome to you.
My name is Saqib and I will guide you through a meditation that can help us to get relief from anxiety in a short duration of time.
We will follow a step by step process in this meditation which will keep us calming down as the meditation proceeds.
So I will now request you to sit or lie down in a comfortable position.
Now gradually close your eyes.
Bring your awareness to your surroundings.
Imagine the space that you are in.
Feel the weight of your body on the thing that you are sitting on.
Feel the air touching your skin.
Feel the smell in the air.
And listen to the sounds around you.
Let's first set our sankalpa or intention to reach a state of calmness.
I will say the words of sankalpa and either you can repeat after me aloud or just repeat silently in your heart.
I give deep rest and relaxation to my mind and my body.
I give deep rest and relaxation to my mind and my body.
I give deep rest and relaxation to my mind and my body.
Now let's be thankful.
If we are thankful for something we desire as if it has already happened to us,
Our mind immediately switches from a tensed state to a state of gratitude and our body relaxes.
I will now say the words of gratitude three times and you can repeat after me in your heart silently.
I thank you universe for relaxing my mind and my body and helping me reach a state of peace and calm.
I thank you universe for relaxing my mind and my body and helping me reach a state of peace and calm.
I thank you universe for relaxing my mind and my body and helping me reach a state of peace and calm.
Now bring your awareness to your breathing.
Take a deep breath.
Inhale through your nose and exhale through your mouth and as you do so,
Let your awareness follow your breath wherever it goes.
Take at least five more deep breaths.
Exhale through your nose and exhale through your mouth.
Exhale through your mouth.
Exhale through your mouth.
Exhale through your mouth.
Now check if there are any thoughts in your mind right now.
Imagine these thoughts as bubbles,
Like soap bubbles,
Floating in front of you with each thought representing one bubble.
In your imagination,
Pop these bubbles one by one with a slight touch of your finger,
Just in your imagination.
Now that you have cleared your mind,
Place one or both of your hands on your heart at the centre of your chest.
Then think of someone whom you love deeply or think of an event in the past that made you really happy.
Feel that love and happiness in your heart due to this person or that event that made you happy.
Feel your heart filling with love and bliss.
Now feel that love and bliss spreading to your entire body.
Feel your entire body relaxing and filling with this loving and blissful energy.
Feel that bliss.
Feel that slight smile appearing on your face.
You can now rest your hands.
Now imagine beams of golden white light coming down from the sky and reaching the top of your head.
This light is healing energy and it will relax each and every part of your body through which it moves.
Imagine these light beams entering your body from your head and going down your face and neck.
And as you move this light down,
Feel that part of your body relaxing.
The light beams are moving further downwards,
Dividing at your shoulders and entering your arms and hands.
The light beams are now moving down your chest,
Your abdomen and your pelvis.
They are now moving down your thighs,
Your calves and into your feet.
Your whole body is filled with light now.
Imagine that you are surrounded by a layer of golden white light which is protecting you.
Bring your awareness back to your surroundings now.
Feel the weight of your body,
The air on your skin,
The smell in the air and listen to the sounds around you.
And now move your hands and feet and gradually open your eyes.
And you have now reached that state of ultimate calmness and relaxation.
I wish you great health and happiness.
Take care.
