Welcome to this guided meditation for when everyone is getting on your nerves.
My name is Josh Soler and I want to start by thanking you for recognizing that you need a break and then taking the time and making the space to give yourself one.
Let's start by getting comfortable.
Get any fidgeting you may have out by shaking,
Moving,
Wiggling,
Itching,
Or any movement that you feel intuitively called to do that will help you settle in.
Now that you're comfortable,
Let's begin by taking a full deep breath in through the nose for a count of four,
Three,
Two,
One,
And exhale out of the nose for a count of four,
Three,
Two,
One.
Again,
In for a count of four,
Three,
Two,
One,
And exhale for a count of four,
Three,
Two,
One.
Now we're going to double the exhale.
So you're going to continue to inhale for a count of four,
Three,
Two,
One,
And you're going to exhale for a count of eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
And just keep going at that pace.
So inhaling for four and exhaling for eight.
This extended exhale moves you into a state of relaxation.
It moves you from the sympathetic nervous system to the parasympathetic nervous system where you can rest,
Relax,
And get that break that you need so you can return back to life in a more calm and present state.
So just keep breathing in for a count of four and exhaling for a count of eight.
In for four,
Exhale for eight.
Settle into a rhythm and do your best.
Settle into a rhythm and do your best.
You're doing great.
I know that people are getting on your nerves and you just want to be angry and rage,
But that's not always helpful.
There is a time and place for that.
So right now,
All I want you to do is focus on those.
Inhale for four and exhale for eight.
After you finish this breath,
There's no need to count anymore.
Just continue to take slow,
Full,
Deep breaths in and out the nose for the remainder of the session.
But no more counting.
Just a nice pace that works for you.
And now I want you to take a moment and imagine a place where you feel at peace.
Maybe it's the beach or a cabin in the mountains.
You might feel most at ease in the arms of a loved one.
I want you to imagine yourself there right now.
What do you smell?
What do you see?
Do you hear?
I want you to tap into the feelings and emotions of peace that come with you being immersed in this place that you love so much.
But these feelings and emotions of calm and serenity flood through your body on each inhale.
You're just exhaling out any anxiety or tension.
So you're breathing in peace.
And exhaling tension,
Exhaling anxiety.
You're doing so good.
I know that you want to get up and just run right now.
Maybe you want to punch a hole in the wall or some sort of outburst of anger.
I get it.
But you're staying here,
Immersed in this place where you feel at peace.
Tap into the calm.
Just keep breathing in and out through the nose.
Imagining yourself in a place that you love so much,
That brings you so much comfort and peace.
Inhaling calmness with every breath.
I want you to repeat after me.
You can repeat this out loud if you're in a space where you feel safe or comfortable doing so.
Or just repeat the phrases to yourself.
I will be calm.
I will not give away my power.
I embody peace.
I will be calm.
I will not give away my power.
I embody peace.
Place your hand on your heart and take a few more conscious breaths before you open your eyes.
How does it feel?
You're alive.
You're here.
You took care of yourself.
You took that break.
My wish is that you feel a sense of peace and calm throughout your body and may you carry those serene feelings with you for the rest of the day.
I will be calm.
I will not give away my power.
I will not give away my power.
