Hello and welcome to this guided meditation Let's begin this session by finding a comfortable seat It could be on the ground,
On the cushion or on the chair,
However you feel more comfortable Begin by taking a deep breath and hold it for 5 seconds Exhale and relax Take another deep breath,
As deep as you can and hold it Count for 5 seconds and as you exhale just imagine blowing out all your stress Take a third deep breath and hold it Pause for 5 seconds and as you exhale you blow out any stress you've been holding onto Saying to yourself,
Relax now This is your new solution to stress Whenever you become stressed in the future,
You simply take 3 full in and deep breaths Holding it on the top of the inhalation for 5 seconds And then exhale,
Blow out any stress that you feel And on the third breath you exhale Simply saying to yourself,
Relax now,
Pause for 5 seconds and exhale Take one more deep breath in and out Now begin slowly blinking your eyes And with each number I say,
Blink once 10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
0 Allow your eyes to gently close And when you do this,
You feel a wave of relaxation sweep over you Now I would like you to focus on the sensations at the top of your head Just notice how 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 These small eye movements allow you to feel calm Notice how the back of your head feels against the surface of the chair These small eye movements allow you to feel calm Notice how the back of your head feels against the surface If you don't have any surface,
Feel the air surrounding your head How heavy does your head feel right now?
Let your focus move to your nose And feel the slight sensation of the air moving in and out with your breath When you breathe in,
Imagine that you're being filled with calmness And when you breathe out,
Imagine your body feeling 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 a little waves of relaxation Taking you even deeper Notice the sound of my voice and how smooth 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 can imagine biting into a fresh slice of lemon And 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 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 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 to nicely release just a little more 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 Now focus on your lungs Feel them gently expanding and contracting with your breath Delivering oxygen to your 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 for you 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 Allowing 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 they deserve to be fully relaxed Now notice this wonderful wave of relaxation Moving down to your knees and down to 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 at each descending number Your conscious mind will relax even more so Letting go of any beliefs that hold your back from revolve Imagine that you are standing at the top of this 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,
You choose to be relaxed You choose to be in control of all you do Because your health is very important to you Remember,
It is natural for you to be healthy and happy It is so natural for you to have sickness and misery Now hear yourself saying Each day,
In every way,
I'm getting better and better Each day,
In every way,
I'm getting better and better In order to make change,
I challenge myself In order to make change,
I challenge myself When I have a negative thought,
I acknowledge that I feel this way,
And then I release it Each day,
In every way,
I'm getting better and better Every single day,
I become more aware of all the good things going in my community And in the world around me Each day,
In every way,
I'm getting better and better In order to make great change,
I challenge my thoughts Good Now let's come to conscious awareness Bringing back everything you learned today for the better 1.
Slowly coming back to the present moment 2.
3.
4.
Feeling fresh New energy coming 5.
6.
7.
Bringing back all that you have learned today 8.
9.
10.
Welcome back Good You are doing very powerful work by practicing this meditation daily without skipping a day for at least 21 consecutive days This is the way you change your life for the better Thank you Great job And see you tomorrow
