Hello and welcome to this short guided meditation where I hope to ease some of your worry today.
Whatever may have brought you here,
I want you to know this is a safe space and the next few minutes are just for you.
Let's start by taking some nice deep breaths together.
Slowly in through your nose and out through your mouth.
Let's do this a few more times to help center our minds and bring us into this present moment.
In through your nose,
Hold for a second and release through your mouth.
Good.
Now let's start to pay attention to where you are feeling your anxiety today.
It could be in your belly,
Your shoulders,
Your jaw,
It could even be in your hips or your legs.
No matter where you feel tension and tightness,
I just want you to pay attention to these areas.
How does it feel?
Does it feel tight and sore or is it heavy and dark?
Give your attention a label without giving it any other attention.
For example,
My belly feels like it is in a knot or my neck and my shoulders feel really tight.
You can observe the sensations without immersing yourself in them.
Once you have identified the areas that are feeling unpleasant,
I want you to now envision these areas as a color.
Instead of allowing your anxiety to stay invisible today,
Let's give it a color and then release it through our breath so you can start to feel good again,
Even if just for today.
It can be any color that comes naturally to you.
It may be a dark,
Angry red or perhaps a heavy gray.
Any color you imagine is right for you.
Now I want you to take a deep breath in,
Breathing into these areas of tension and then release your beautiful breath.
So next time you breathe in,
Imagine these tight areas of color slowly starting to loosen up and then release some of it as you breathe out.
Let's breathe in together and breathe out that color that you imagined.
Envision that color as a swirling smoke coming out of your body through your mouth so you can feel just a little bit lighter.
Let's breathe in again,
Slowly through our nose.
Feel that tension loosening up and breathe it out through your mouth.
You may imagine breathing in a beautiful bright white or golden yellow light.
This light is going to help to loosen up this tension and clear out those areas of anxiety.
Let's do five deep breaths together.
By the time we get to the fifth breath,
You will feel all of that tension release itself from your body.
Let's breathe in together and out.
And again,
Breathe in that pure healing light and breathe out that color that you envisioned.
Do this three more times on your own while the music soothes you.
Now I want you to breathe this beautiful white light in one more time.
Allow your body to be filled with it and then sigh out any lingering tension.
Just sigh it out.
Breathe in and sigh it out.
We're going to now bring your attention back to your body but take your time.
Pay attention to any sounds around you.
Wiggle your fingers and your toes.
Have a nice big stretch if you'd like and gently open your eyes.
I hope you are feeling just a little bit lighter and more at ease.
This is a perfect meditation to do at any time when you're just looking for something really quick to just ease your burden.
This meditation is always here for you and so is your gorgeous breath.
Can't wait to meditate with you again soon.
Namaste.
