Thank you for taking a few minutes to find a calm space.
It's important to reduce anxiety and stress at any time and especially in these strange days.
I'm Ian Sharp,
Mindfulness Teacher at Mindful Life.
I am honoured that you have accepted this opportunity to relax into calm now and over the coming months.
If you're new to meditation,
All you need do is make yourself comfortable either sitting in your favourite chair,
Sitting on your bed or lying down if that feels better for you.
If you've meditated before,
Continue to practice in whatever way works for you.
These Relax Into Calm meditations will last between 5 and 10 minutes.
When we're complete,
A bell will sound.
The theme of this guided meditation is isolation.
Around the world we're in self-isolation,
Quarantine,
Lockdown or lock-in or we're cocooned or shielded.
However you describe it,
This is a strange period in our lives.
At times we will all need to call on help.
This guided meditation is designed to support you.
Now gently close your eyes and settle into your most comfortable position.
When thoughts arise,
Simply notice as they drift across your attention and in and out of your consciousness.
You might want to thank them for serving you as you pay them no more attention.
Remember a time when you felt completely calm,
Totally relaxed and in a good place.
Allow this calm,
Relaxed feeling to vibrate in the background and reach your whole body.
We're going to focus particularly on your feelings in your stomach,
Your chest and your heart.
First switching attention to your stomach.
Take a slow,
Deep breath in.
Hold for four seconds and slowly breathe out.
As you repeat these slow breaths,
Notice how your stomach feels.
Make no judgement,
Just notice whatever feelings you have there.
A slow breath in.
Hold for four seconds.
And slowly breathe out.
You may be one of those people who hold feelings of anxiety in their stomach.
Breathe it away now.
As you realise you can be calm and not anxious or stressed,
Notice how your feelings in and about your stomach change.
Notice your muscles relaxing,
Aiding your digestion as well as your emotions.
Come fully into the realisation this ease is yours to keep whatever external stimulus may previously have made you anxious.
Allow your breathing to return to its normal healthy rhythm as you reflect on how your stomach can be the root of anxiety.
It doesn't have to be.
Breathe in a sense of calm.
Move your attention to your chest.
Again,
Take a slow,
Deep breath.
Hold for four seconds and slowly exhale.
Notice how your chest feels.
No judgement,
Just notice.
Did you feel any anxiety here?
As you breathe,
Notice your chest expanding and contracting as the air flows into and out of your lungs.
You might be thinking of nothing at all or perhaps you're thinking about how good it feels to be alive.
As you breathe into your chest,
Relax into your calm space.
All you ever need to do is breathe.
Now turn your attention to your heart.
Imagine your heart glowing brightly,
Flooding your body and mind with love.
Your love light leaks out of your body and into the world.
Feel a heart connection with those you love.
You can be connected even at a distance.
See all your hearts glowing,
Mixing and producing a bright new colour.
Perhaps you feel less isolated now.
Carry this meditation with you.
At any time,
We can take a moment to breathe fully.
Whether you feel anxious in your stomach,
Your chest or anywhere else,
You can always bring yourself back to now,
To this moment,
To this breath.
The days to come will be different and less expansive than you're used to.
That's okay.
When again you're free,
You will have this moment and this moment and every moment to be calm,
Whatever is happening on the outside.
When you're ready,
Gently open your eyes.
Once again,
Become used to the space around you.
Thank you for meditating with me today.
