Welcome to this guided meditation to alleviate stress with three deep breaths.
I find this meditation most helpful by lying down,
But if you're unable to do so,
Make sure you're sitting comfortably.
Let's begin.
Begin by taking a deep breath in and hold it for five seconds.
Exhale and relax.
Take another deep breath as deep as you can and hold it.
Count for five seconds.
And as you exhale,
Just imagine blowing out all of your stress.
Take a third deep breath in and hold it.
And as you exhale,
You blow out any stress you've been holding on to,
Saying to yourself,
Relax now.
This is your new solution to stress.
Whenever you become stressed in the future,
You simply take three fully in and deep breaths,
Holding it at the top of the inhalation for five seconds.
And when you exhale,
Blow out any stresses that you feel.
And on that third breath as you exhale,
You simply say to yourself,
Relax now.
You will now begin a body scan.
Begin by slowly blinking your eyes.
And with each number I say,
Blink once,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And 0.
Allow your eyes to gently close.
And when you do this,
Feel a wave of relaxation sweep over you.
Now I'd like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
And now let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax even more.
The little movement in your eyes is called rapid eye movement and is completely normal.
These small eye movements allow for you to feel calm.
Notice how the back of your head feels against the surface that it is touching.
How heavy does your head feel right now?
Let your focus move to your nose and feel the slight sensations of the air moving in and out with your breath.
When you breathe in,
Imagine that you're being filled with calmness.
When you breathe out,
Imagine your body feels heavy and deeply relaxed.
Very good.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation taking you even deeper.
Notice the sound of my voice and how soothing and motherly it is.
From here forward,
You can only hear my voice guiding you.
All other sounds passing through only take you deeper into a state of relaxation.
Now focus on your mouth.
How does it feel?
And what do you notice?
Can you sense the flavor of something you recently tasted?
Perhaps you imagine biting into a fresh slice of lemon and you notice how your mouth waters.
Very good.
And now move your focus down to your neck.
And if there is any tension,
Just ask it to release a little more.
Notice how your neck feels right now and just feel all of the sensations in your neck.
Now focus on your shoulders and move your attention slowly going down each arm down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensations on your fingertips.
Nice.
Allow your focus to go to your chest,
Relaxing this area as well as your upper back.
And if you notice any tension,
Just ask it nicely to release just a little.
Now imagine you are focusing on your heart and feeling it beating strongly supporting you.
Relax your heart and notice how good it feels to do so.
And now focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your entire body.
Allow your focus to move down your vital organs and digestive system.
Just notice your belly and how it feels.
Just observe it working and digesting effortlessly for you.
Now notice your lower back and how it is pressing against the surface you are on.
And if you feel any tension,
Just say,
Please relax just a little more.
Focus now on your pelvis and hips and notice any sensations you are having there.
This takes you even deeper into a state of relaxation.
Imagine your focus to move down each leg now,
Slowly relaxing those as well.
Your legs have been taking you so many places over the years and deserve to fully relax.
Notice this wonderful wave of relaxation moving down to your knees and down your lower legs all the way to your feet and the very tip of each toe.
Good,
You are doing so well.
Now that you have relaxed your body so well,
I'm going to count down from 10.
And with each descending number,
Your conscious mind will relax even more so,
Letting go of anything holding you back from your goal.
Imagine that you're standing at the top of a set of stairs.
And when I begin counting,
You will walk down the stairs.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And 0.
Good.
It's natural that your conscious mind gives less and less importance to the words that I'm saying,
Allowing your subconscious mind to be present right now.
From now on,
You choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do because your health is very important to you.
Remember that it is natural for you to be healthy and happy.
It is unnatural for you to have sickness and misery.
Now hear yourself saying,
Each day,
In every way,
I get better and better.
In order to make change,
I challenge myself.
Change is not comfortable.
In fact,
It is inconvenient.
So I feel comfortable with the change I'm making.
If I don't feel comfortable with the change I am making,
I am probably not extending myself enough.
It's time for me to get uncomfortable.
When I have a negative thought,
I acknowledge that I feel this way,
And then I release it.
When another negative thought arises,
I catch it quickly.
And I say with confidence,
I acknowledge that part of me feels this way,
But this thought does not help me right now.
Each day,
In every way,
I get better and better.
Whenever I am presented with feelings of stress,
I know my breath is there to soothe me and guide me into relaxation.
Every single day,
I become more aware of all the good things going on in my community and in the world around me.
When I feel that darkness is surrounding me,
I know that the way to see light is to take three deep breaths,
Relaxing my mind and body by doing so.
Each day,
In every way,
I get better and better.
In order to make great change,
I challenge my thoughts.
From now on,
I challenge every single negative and unproductive thought that arises.
From this point forward,
Whenever you find yourself having negative unproductive thoughts,
You will immediately say to yourself the word stop.
Let me repeat that to you so that it is perfectly clear.
Whenever you find yourself having negative unproductive thoughts,
You will immediately say to yourself the word stop and as soon as you say the word stop,
You'll find that the negative thoughts you were having will just disappear.
This gives you the opportunity to start a new positive thought process.
How do you feel?
Notice how you feel right now and take great note of exactly how you feel right in this moment.
Good.
Now let's come to conscious awareness,
Bringing back everything that you learned today for the better.
One.
Slowly coming back to the present moment.
Two.
Three.
Four.
Feeling fresh,
New energy coming in as you breathe.
Five.
Six.
Seven.
Bringing back all that you have learned today.
Eight.
Nine.
Almost there.
And ten.
Welcome back.
Good.
You are doing very powerful work by practicing this meditation daily without skipping a day for at least 21 consecutive days.
You can change the habits of your life in just 21 days.
And this meditation is a way that you can change your life for the better.
Thank you and wonderful work today.
