Hello,
My name is Jennifer Patalones and the intention of this meditation is to help you walk through the process of releasing worry.
Start by drawing your attention to your breath.
Exhaling through your nose.
Exhaling through your nose.
Any movements you need to get yourself comfortable,
Whether that's checking in on your posture and sitting up straight or adjusting any pillows or props under and around you as you're laying down.
Start to lengthen the breath by breathing at a four count.
Breathe in for one,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four.
And repeat.
In.
And out.
Now bring to mind the situation or circumstance that is currently worrying you.
And we'll take just a moment to sit with it.
Notice if you feel any discomfort in your body.
And as you inhale,
Visualize a white healing light being drawn in through your nostrils,
Going down through your body to the place that you feel the discomfort.
Each inhale brings more light in and it wraps around,
Swirls around the place that you feel the discomfort or unease or anxiety.
And then you can start to imagine on every exhale,
The white light grabs and brings out those negative feelings.
You breathe them out of your body and they dissolve into the air,
Disappear.
As the white light comes in,
Replaces those feelings with healing and peace and calm.
Follow any tension.
Now think of one thing in this situation that's worrying you that you cannot control.
Some suggestions are other people's actions,
Other people's thoughts or feelings,
Perhaps the weather,
The passage of time,
A physical need your body has or something that has happened in the past.
Once you pick just that one element of the situation you are worried about that you cannot control,
I want you to visualize a white shining glowing bubble descending down from the sky and appearing right in front of you.
About a hands length away from your heart center,
Floating,
Sitting there,
Waiting for you to hold out your hand and place that part of the situation that you cannot control into your hand.
We want to visualize plucking it right out of your mind.
So you're taking the thought out of yourself.
And once it's in your hand,
I want you to reach your hand over to that bubble and see that situation,
That part of that situation gets sucked out of your hand and into the glowing bubble.
The universe,
Healing light,
Vindi,
Whatever you choose has taken this worry from you.
It's in its hands now and you no longer need to worry about it.
You're passing the responsibility over to the universe.
And the bubble gives you an extra little glimmer and glow to acknowledge what you have given it and the connection you have made.
And then it rises up back into the sky.
You watch that bubble flow away and feel a sense of release wash over your body from the tip of your head down through your face and your mind and your forehead softens and your face releases and it washes down through your neck,
Shoulders.
They drop and relax and washes through your chest and back.
The rest of your torso and your legs and your feet,
Your arms and your hands.
You feel so calm and still and so grateful that you're able to let go today.
And return back to your breath.
Are you still breathing?
Nice and long.
Inhaling for four.
And exhaling.
Can you start to draw as you breathe a little smile to your lips,
Raising the corners of your mouth if only just a little.
Can you smile because you made the choice to release your worry?
Can you smile because you made the choice to take this time to make yourself feel better,
To take care of yourself?
And then you decide how much more time you need to lay here and feel this sense of relief and comfort and gratitude for yourself.
I hope that your sense of worry has been reduced,
Whether by a little or by a lot,
And that you can carry a little more sense of peace and relief through your day today.
Thank you.
