Hey my friend,
Big welcome.
Let's dedicate this meditation to harmonize anxiety,
Calm our nervous system and establish our existence in peace.
Make yourself comfortable sitting or lying down and let's start to observe how the breath moves in and going out.
When it moves in,
Try to direct it a bit deeper than normal to the area of the pelvic floor and when you exhale feel that you're softening,
That you are releasing tension,
That you become more and more comfortable.
Again,
Let's take a deeper breath all the way down to the pelvic floor,
Feeling more and more breathing space in your body from the lower abdomen all the way up to the shoulders and then exhale and allow yourself to let go of all tension.
One more time,
A deep breath into the lower abdomen,
Mid torso,
Chest,
Upper back and shoulders and exhale and release tension.
Now let's observe,
Let's observe how you're feeling,
Let's observe the quality of emotions and where they appear in your body.
Do you feel the emotion more in your chest,
In your abdomen or any other,
Or any other place?
Remembering that as you becoming aware of an area with tension and just resting your awareness quietly on that area,
That area will start to soften.
Let's start observing the heart center,
Quietly rest your awareness on this area even if it feels agitated,
Heavy,
Just rest your awareness there,
Allow your awareness to be spacious enough so those sensation of discomfort can gently dissolve in it and let's combine breathing into the area of tension with awareness.
So gently direct the breath to your chest and when you exhale visualize that the tension created by the anxiety is softening,
Is dispersing,
Dispersing down into the lower part of your body and dispersing and dispersing out away from your body.
Allow the breath to be comfortable,
Just unite with your awareness between the chest and the breath,
Making sure that when you exhale the tension dissolves.
Now let's direct our awareness to the solar plexus,
The upper part of the abdomen just below the chest and then guide the breath and the awareness to that area,
Gently inhaling with awareness and again when you exhale visualize that the tension dissolves down into the lower part of your body and out away from your body.
Gradually allow the breath to become softer and work more and more with your awareness and less with your physicality,
Visualizing expansion,
Visualizing softening.
Let's shift our awareness to our lower abdomen and continue to direct breath and awareness to that area of our body.
Let's incorporate affirmation when we're inhaling,
We say that I'm inhaling peace and tranquility into my body.
When you exhale I'm releasing all tension from my body.
Now let's expand our awareness and visualize that our body has an energy field all around it and we would like to expand this energy field to feel like a Sun,
To feel expanded,
To feel radiant.
Let's direct the next breath into the center of our body when we inhale and when we exhale let's visualize that you're transforming into the most powerful Sun there is,
Illuminating so much light that the whole creation beaming with beautiful white light.
Again inhale to the center of your body and exhale transforming into the most bright and radiant Sun there is.
And again let's incorporate affirmation,
I'm inhaling light and love,
I'm exhaling immense light to the whole creation,
I'm inhaling light and love,
I'm exhaling immense light into the whole creation.
Now just let go of doing,
Of the strong breathing or the affirmation and just observe,
Observe how you're doing.
If you're feeling any tension just rest your awareness gently on the tension without locking your awareness on it.
Keep your mind and your awareness spacious and invite those areas of tension to soften,
Expand,
Relax.
Thank you so much.
I'm sending you many blessings for a beautiful day and beautiful life.
