Anxiety And Stress Relief Meditation

In this Practice, Tim guides you through a gentle, yet powerful Meditation for challenging and overwhelming times. If you are experiencing Symptoms of Stress or Anxiety right now, this is for you.

Allow yourself to return to a state of Inner Peace and Ease. Listen to the full Meditation to experience the magic of this simple yet powerful practice yourself.

Transcript

Hello and welcome to this meditation for uncomfortable and disruptive times.

In this exercise we're going to be focusing on relaxing our system to move through and overcome discomfort and pain that we're experiencing.

For this practice I'd like to ask you to sit down either cross-legged or with your feet flat on the ground on a chair.

Just sit there with a strong foundation.

We want some fierce strong foundation.

Make sure that your spine is erect,

That you're sitting up straight.

You can rest your palms either in your lap or on your knees.

You want to make sure that your shoulders are rolled back,

Chest is coming out and you can imagine that a string is attached to the top of your head elongating your spine and pulling you up towards the ceiling.

At the same time we also want to relax.

We don't want to constrict,

We don't want to control.

We actually want to soften in this exercise and that's what we're going to be doing through our focus.

We're going to be focusing throughout this exercise on our heart space,

On the area around the center of your chest and we're going to incorporate some breathing that I'm going to guide you through.

So firstly get yourself into a solid and fierce sitting position either cross-legged or on a chair with your feet flat on the ground.

Make sure that your spine is erect,

Your chest is popping out,

Your shoulders are rolled back and your head is being pulled up towards the ceiling to give yourself nice space to be,

Breathe and feel here.

And to start I'd like to ask you to bring your attention to your breath,

Just observing how you are breathing right now.

Observing how the air enters your body and leaves your body.

How the air is streaming in through your nostrils and out through your mouth.

For now you don't need to change anything about the way you're breathing,

Just observe how you're breathing.

Observe your body,

Feel your body,

Feel the breath,

Feel yourself sitting right where you are right now.

There might be uncomfortable sensation,

That's okay,

We don't need to change that and just sit there and arrive,

Breathing and sitting,

Breathing and sitting,

Breathing and sitting.

Keep your focus on your breath for a few more moments,

In and out,

Feeling how the air becomes part of your body for a moment during the inhale and then leaves your body again during the exhale.

Now I'd like to ask you to bring your awareness to the center of your heart and that's where we want our awareness to remain during that whole exercise.

We don't want to change anything about how our heart feels,

We don't want to change anything about the discomfort that we might or might not be experiencing.

We want to soften,

We want to relax and we want to become really gentle with whatever is going on right now.

It might be overwhelming,

It might be really challenging,

It might be really uncomfortable for you right now.

Either way we just want to sit,

Have our awareness on our heart and breathe and I'm going to guide you through the process of breathing in a moment and for now you just gotta sit,

Feel how you're sitting,

Close your eyes and bring your awareness to your heart.

Bring your awareness to the center of your chest and drop in to your body,

Drop in to your heart,

Drop in to the present moment and we will start breathing together and we will start breathing in through our nose,

Deep in and out through our mouth,

Releasing.

We want to make the exhalation longer than the inhale and so we inhale again through our nose,

Deeply in and then exhaling slowly,

Maybe even with a little sound,

Just really letting go,

Feeling the vibration in your throat and again we inhale deeply in through your nose and exhaling through your mouth,

Feeling that vibration in your throat,

Slowly,

Calmly out and in again through your nose,

Out,

Exhaling through your mouth,

Feeling the vibration in your chest and in your throat,

And slowly exhaling,

Taking another breath in deeply and fully and exhaling with this vibration and I'm going to let you just breathe here by yourself in this pattern,

In and out,

Keep breathing like this for a few minutes,

In and out,

Keeping your awareness on your chest,

Feeling your chest,

Feeling your heart with every exhalation,

Vibrating and releasing,

In,

Slowly,

Calm,

In through your nose,

Deeply and fully and exhaling,

Completely letting go,

We're going to take three more of those deep breaths,

Inhaling through your nose,

Fully and exhaling,

Feeling the vibration,

The letting go,

The softening,

Two more,

Inhaling through your nose,

Fully and exhaling,

Letting go,

Breathing out,

One last one,

Inhaling through your nose,

Deeply in and we're going to keep exhaling now until there's no more air left,

We don't stop exhaling,

Keep exhaling and once everything is out of your lungs,

You hold your breath,

You don't inhale again,

You hold,

Push it out,

The last little bits,

Push out,

Out,

Out,

Out and hold and now we want to stay in this space,

This emptiness and enjoy,

Enjoy the breath hold,

Enjoy the silence,

Enjoy the peace,

If you feel the urge to inhale,

Take a little sip of air,

Then exhale again and hold a little longer,

Hold as long as you can and now inhale,

Take a full inhalation in and hold at the top,

Fully in and hold at the top,

Enjoy the fullness here,

Enjoy the sensations within your body and feel how the oxygen nourishes every single cell of your body,

Hold a little longer and when you're ready,

Release,

Breathe out,

Slowly focusing on your heart and you can allow your breathing to return to its normal rhythm without any control just sitting here,

Witnessing it,

Keeping your attention on your heart space,

Feeling into your heart space now,

Feeling the softening,

The softening,

The fierceness yet gentleness and staying with whatever feeling,

Whatever sensation presents itself to you in this moment,

Keep sitting with a strong foundation and a soft and gentle heart,

Open to feel whatever wants to be felt,

Stay in this space for however long you wish to do so,

You might experience your body's urge to release something through burping,

Yawning,

Maybe even farting,

The deep breathing activates the digestive system,

Digesting not just food but also emotions and other processes in the body,

So release,

Allow your body to purge and to release some things here,

Slowly bring yourself back through gentle physical touch,

Starting by moving your hands,

Slowly rotating your wrists,

To roll your shoulders back,

Start touching yourself gently up and down your arms,

Moving a little bit from side to side,

Swinging gently,

Rubbing your belly and your chest,

Giving your neck a little massage here,

Just very gentle touches,

Now you can bring your palms together and rub them against each other,

Until you feel them really heating up and you rub some more,

Until you can feel them as really warm,

Then you open them up and bring them in front of your closed eyes,

Covering your eyes,

And slowly open your eyes,

Remove your hands slowly,

Take another deep inhale and exhale,

And slowly arrive back into your space,

Look around you,

Witness what is going on around and inside,

And allow the two experiences to merge into one,

Not losing the anchor within you,

Not getting lost in the outside,

But not abandoning either one,

Knowing your place in the world as a stable and fierce observer,

It's a loving observer,

It's a gentle observer,

With the capacity to feel the discomforts and pains of this world,

And to enjoy the beauties of it as well,

Give yourself a little hug here,

You did fucking great,

And I wish you a wonderful day,

And hope to welcome you back here very soon,

Bye-bye.