Hello,
I'm Jessie Galvin.
Welcome to this quick and powerful stress release meditation.
Start by sitting or lying down in a comfortable position.
Give yourself a few moments to tune into how your body feels right now.
Just allowing yourself some time to land and arrive into this experience.
If it feels okay to do so,
You can gently close your eyes or lower your gaze and gently begin to bring your attention to your breath.
Take a deep and slow breath in through your nose,
Expanding your belly,
Your ribs,
Your chest and slowly exhale through your mouth,
Letting the air escape like a sigh.
Again,
Inhale deeply through your nose and exhale fully through your mouth.
Notice if you can feel your body softening and relaxing with each breath.
You inhale through the nose,
Feel the belly,
The ribs,
The chest expand and exhale slowly through your mouth,
Allowing your body to gently relax.
Gently bring your awareness back to the natural rhythm and flow of your breath.
Taking a few moments to notice if anything has shifted in the way you are breathing right now.
On your next inhale,
You're going to count slowly to four.
Hold your breath and slowly exhale for a count of four.
So you inhale two,
Three,
Four,
Hold.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Hold.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Hold.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Hold.
Exhale two,
Three,
Four.
So carrying on for a short while longer,
Keeping your awareness on the breath,
On the counting of your breath and trying to stay relaxed for your inhale as you hold the breath and as you exhale.
After your next exhalation,
Release control of your breath.
Allow your breath to return to its natural rhythm and flow and take a moment just to notice how your body feels.
Perhaps you notice more spaciousness,
A sense of connection or presence,
Perhaps irritation or agitation,
But just allowing whatever you experience to be okay here in this present moment.
So gifting yourself a few precious seconds to offer yourself love and compassion for however you feel right now.
To close,
Take a deep breath in through your nose,
Sigh the breath out through your mouth.
If it feels okay,
You could bring your hands to your heart.
Express a few words of gratitude to yourself for gifting yourself this time of presence and connection.
When you're ready,
Gently open your eyes and carry this authentic connection with you as you move gently through your day.
Thank you for practicing with me today.
I'm Jessie Galvin.
Have a beautiful day.
