Hello,
Thank you for joining me for this meditation to help reduce stress and anxiety in the body and mind.
Let's get started here together by becoming comfortable.
Finding a place where you can rest that you won't be disturbed for the next few moments and finding a comfortable position for the physical body.
Taking the time you need to let your sits bones root down.
We want to be sitting up tall with the crown of the head lifting.
Our spine holding us up but relaxed.
When you're ready,
Just allow your eyes to gently close and just start to bring your awareness to your breath flowing in and out of the body.
Just taking a few moments here to simply breathe.
Nice big inhales.
Total complete exhales.
And as you settle in here,
As you breathe,
Start to really become aware of the physical body.
Begin to scan your physical body and as you do,
Notice if there's any areas of tension or stress.
Notice if your physical body is holding something somewhere.
Maybe there's some stickiness or something else that you just really don't need.
And as you scan the body,
As you notice these areas,
Begin to imagine them coming together.
This tension,
This stress.
Imagine it coming together and starting to form a cloud in the center of your chest.
So go through the whole body all the way down to the toes,
Out to the fingers,
Up to the head.
Notice your hips and your shoulders,
Your jaw,
Your knees.
Looking for any tension,
Stress,
Anxiety,
Any physical feelings that we want to get rid of.
Anything we're holding that we don't need.
And let's take all of it and bring it together,
Starting to form a cloud in the center of the chest.
And then once you're sure you've got it all together,
Let's start to look at the consciousness,
The mind,
The awareness.
And let's start to take any anxiety,
Stress,
Worry,
Negativity,
Tension,
And anything else,
Sadness,
Grief,
Anything we are ready to let go of,
We don't need anymore.
Let's take that,
Take those emotions,
Take those feelings and begin to add them to our cloud.
Anger,
Grief,
Anxiety,
Sadness,
Worry.
Anything in the consciousness.
Let's gather it together,
Bringing it down into the center of the chest,
Forming this big black cloud.
Good.
Keep going.
Get in there.
Notice what you can pull into this cloud.
Good.
And as you do this,
I want you to envision this cloud getting bigger and bigger and darker and darker.
Beautiful.
Maybe start to feel it in your chest.
Maybe you can start to feel a little bit of heaviness.
Good.
Maybe a little bit of stickiness.
Maybe it feels a little difficult to take a big inhale because this dark cloud of anxiety,
Of grief,
Of tension,
Of worry,
Of everything else negative is really sitting there in the middle of the chest.
Good.
And just take a moment.
Make sure you've gathered everything up.
You swept all that is no longer serving you into this cloud.
Good.
And we're really feeling it there in our chest.
Perfect.
And we're going to start to let this go together.
So seeing that cloud,
Take a nice big inhale.
Bring in as much air as your body will allow.
And then on the exhale,
Envision that cloud draining out.
Good.
Maybe a few more breaths.
Big inhale.
Exhale.
Good.
A few more times.
Big inhale.
Total exhale.
Pushing that cloud out.
Letting that cloud drain out of your chest.
Taking with it all that is no longer serving you.
Pushing that cloud out.
Letting it take that tension,
That stress,
That worry,
All of that negativity,
All those things you don't need.
Big inhale.
Exhale.
The cloud is just taking them away for you.
And then one more time.
Taking them away for you.
And then once you've gotten it all out,
I want you to envision that cloud simply floating away.
Envision that cloud just dissipating as clouds do.
And take a moment to turn your awareness back to that spot in your chest.
Notice the lightness.
Notice how easy it is to breathe.
Maybe even letting a faint smile cross the face as you bask in this feeling of comfort,
Knowing that you have released what is no longer serving you.
Great job today,
Meditator.
And when you're ready,
We can start to let it all go.
Wiggling our fingers and toes.
Starting to feel our body rest here on our seat.
And when you're ready to rejoin your day,
Gently open those eyes.
