Hello and welcome to your guided meditation.
This will be a short mindfulness meditation for stress.
So the aim here is to de-stress and find some level of calm.
So if you're ready,
Let us begin.
So finding a comfortable position,
Either on a chair or on the floor,
Seated with your back up straight,
Sitting in a position that allows you to feel awake and alert for the duration of this practice.
And if you like,
You can close your eyes or lower your gaze,
Looking downward if you don't want to close your eyes.
And taking a deep breath in through your nose,
Filling your lungs completely with air,
Holding your breath for a second,
And then slowly exhaling through your mouth,
Emptying your lungs completely.
Again,
Breathing in deeply through your nose,
Holding,
Letting it go,
Releasing any tension,
Any worries.
Just taking a few more deep breaths like this,
In through your nose,
Holding,
Letting it go out your mouth,
Focusing your attention here on the sensation of the air entering and leaving your body.
Air comes in through your nose,
Breathe in,
Air leaves your nose as you breathe out.
And perhaps you may even want to now place your hand on your belly.
So that you can invite this feeling as your belly gently rises and falls as you breathe in and out.
Or if you like,
You can continue focusing on the air,
The coolness of the air as you inhale and exhale.
Purpose here is to see if you can be fully present with each breath,
Allowing each breath to anchor you deeper and deeper into this present moment.
As you continue to breathe,
See if you can bring your awareness to any areas of tension or discomfort in your body.
Without judgment.
Simply acknowledge these sensations and send a breath to those areas.
With each inhale.
Imagine inviting in calm,
Relaxing,
Loving energy.
And with each exhale,
Imagine releasing any tension or stress that's held in your body.
Just allowing it to melt away.
Breathing in calm,
Breathing out worry.
Now,
Moving your attention around a bit.
Expand your awareness now to your thoughts,
To your emotions.
So as thoughts arise,
See if you can observe your thoughts without getting caught up in them.
See if you can imagine your thoughts as passing clouds in the sky.
So allowing them to come and allowing them to go without attachment.
If you notice any emotions,
See if you can simply acknowledge them too without judgment.
Letting these emotions pass through you like waves in the ocean.
And whenever your mind starts to wander,
Remind yourself that you can simply return your focus back to your breath.
Very moment,
You become aware of what's happening.
Reminding yourself to that it's okay if the mind wanders.
It's what the mind does.
Because each time you recognize that your mind has wandered.
And each time you're able to bring your attention back to the breath.
You are training your mind to stay present.
And in the same light,
You are supporting yourself in helping to reduce the power of stress.
And so again,
Repeating this process of breathing in and out,
Imagining that each inhale brings with it more ease.
And each exhale releases any mental blocks,
Negativity,
Stress.
And if you'd like you can gently scan back into your body.
Just noticing if you come across any additional tension,
Maybe in your shoulders,
Your jaw,
Neck,
Thighs,
And gently breathing into these spaces to consciously and intentionally relax it.
And just taking a moment now to express gratitude for this moment of stillness and self care.
Taking this moment to honor,
To appreciate yourself for taking this time to nurture you.
And just taking a deep breath in here deepest breath you've taken all day into your nose,
Letting it out your mouth with a sigh.
And then slowly,
Gently,
Calmly.
When you're ready,
Start to slowly open your eyes,
Bringing your awareness back to your surroundings,
Where you are feeling renewed,
Feeling calm,
Feeling centered.
And also taking a moment here to notice how you feel both physically and mentally.
And just basking in this feeling because you deserve this.
And remember,
You can always return to this meditation or this sort of practice whenever you need a moment of stress relief or relaxation.
You are the medicine.
Thank you so much for meditating with me.
Blessings.
Namaste.
