Welcome,
This is a guided meditation to help you gently release any worries you may be holding onto and invite a deep sense of peace.
In the background,
You'll hear the subtle tones of two hertz delta waves,
Frequencies known to promote profound relaxation and a state of letting go.
Find a comfortable position,
Either sitting or lying down,
Where you can fully relax.
Allow your body to settle,
And when you're ready,
Gently close your eyes.
Begin by bringing your awareness to your breath.
Notice the natural rhythm of your inhales and exhales.
Feel the gentle rise and fall of your body with each breath.
There's no need to change anything,
Simply observe.
Now gently bring your attention to any worries that might be present for you right now.
Acknowledge them without judgment,
As if you are observing clouds passing by in the sky.
Notice the thoughts,
The feelings,
The sensations in your body that accompany these worries.
Imagine these worries as wisps of smoke,
Or perhaps leaves gently floating on a stream.
With each exhale,
Imagine these worries softening,
Becoming lighter,
And beginning to drift away from you.
Let's now bring our focus to our breath again.
As you inhale,
Imagine you are breathing in a sense of calm and peace.
As you exhale,
Imagine you are gently releasing any remaining tension or worry.
Now let's invite relaxation into the body.
Bring your awareness to your toes.
Notice any tension there,
And with your next exhale,
Allow them to soften and relax.
Move your awareness up to your feet,
Then your ankles and your calves.
Notice any holding,
And with your breath,
Gently release it.
Allow your legs to feel heavy and relaxed.
Bring your attention to your hips and your lower back.
Notice if there's any tightness,
And with a gentle exhale,
Let it go.
Allow your torso to feel soft and supported.
Now,
Bring your awareness to your hands,
Then your wrists,
Your forearms,
And your upper arms.
Release any tension you might be holding in your arms and hands.
Let them rest easily.
Bring your attention to your shoulders.
Often,
We hold a lot of tension here.
Gently roll your shoulders back and down,
And with your exhale,
Let them soften and relax completely.
Now,
Bring your awareness to your neck and throat.
Release any tightness or clenching.
Allow your jaw to relax,
Your mouth to slightly part if comfortable.
Soften your face,
Your eyes,
And your forehead.
Allow your entire body to feel deeply relaxed and at ease.
Notice the gentle presence of the two Hertz Delta waves in the background,
Supporting this state of profound relaxation and letting go.
With each breath,
Sink deeper into this peaceful state.
Imagine now a gentle stream flowing nearby.
Visualize your worries as small leaves.
Gently place each worry onto a leaf,
And watch as the stream carries it away,
Further and further,
Until it is out of sight.
With each breath,
Notice the feeling of lightness and freedom as these worries drift away.
Know that you have the ability to release worry and find this deep sense of peace within you at any time.
This calm and stillness are always available.
Gently begin to bring your awareness back to your body.
Notice the feeling of your limbs,
The surface beneath you.
Take a few deeper breaths,
Feeling the gentle rise and fall.
Wiggle your fingers and toes.
When you feel ready,
You can slowly and gently open your eyes,
Carrying with you this feeling of lightness and peace.
Free from worry.
Thank you for taking this time to let go of worry and cultivate inner peace.
May this feeling stay with you throughout your day.
