Welcome to this week's stress relief meditation.
Finding a comfortable position,
Your back nice and straight and your feet flat on the floor.
On an inhale,
Closing your eyes and take a deep breath in through your nose.
Hold it for a few seconds and open the mouth,
Exhale.
Inhale through the nose,
Hold it for a few seconds,
Open the mouth,
Exhale.
Feeling your body relax and soften.
One more deep inhale in through the nose.
Hold and open your mouth,
Sigh it out.
Feeling your shoulders soften,
Your body soften.
Coming back to a natural breath,
In and out through the nose.
Bringing attention to your breath here,
Following the natural rhythm of your breathing without trying to change it,
Just noticing it.
Notice the sensation of the air flowing in and out of your nose.
If your mind wanders,
Gently bring it back to your breath without judgment or frustration.
As you focus on your breath,
Visualize a peaceful scene in your mind.
Maybe it's a beautiful beach,
A serene forest,
Or a quiet mountaintop.
Imagine yourself fully immersed in this peaceful environment,
Feeling the sun's warmth on your skin,
The sound of the waves or the birds singing,
And the fresh scent of nature wherever your happy place is.
As you continue to breathe,
Let go of any tension in your body.
Starting at the top of your head,
Scan your body for any areas of tightness or discomfort.
If you find any tightness,
Pause there for a moment,
Visualizing the spot in your mind.
Take a deep breath in,
And on the exhale,
Sigh it out,
Releasing the tension,
Feeling the sensation of relaxation spreading throughout your entire body.
Continue with the body scan,
And doing the deep breath for any area that seems a little bit tight,
Sighing anything out that no longer serves you.
Now,
Bring your attention to your thoughts.
Notice any worries or negative thoughts that may be causing stress.
Acknowledge them without judgment,
And imagine them as clouds passing by in the sky.
Let them come and go without getting caught up in them.
If you find yourself getting distracted,
Gently bring your focus back to your breath and to the peaceful scene that you've created in your mind.
As you continue to breathe deeply and relax,
Repeat the following affirmations to yourself silently or out loud.
Taking a deep breath in,
And sigh it out.
Here we go.
I am calm and peaceful.
I release all stress and tension.
I trust in the universe to guide me through difficult times.
I am grateful for this moment of peace and serenity.
Now,
Allowing these affirmations to really sink in,
And feel a sense of calm and inner peace wash over you.
Imagine yourself carrying this sense of peace with you throughout your day,
And returning to this peaceful state whenever you need it.
Now,
Finally,
Taking a moment to set your intention for the day.
It can be one of the affirmations we just said,
Or it can be anything that allows you to show up the way you want to show up today.
Once you've landed on a positive I am statement,
Say it three times to yourself.
When you're ready,
Take a deep breath in,
And slowly exhale,
Letting it go.
Gently open your eyes,
And take a moment to notice how you feel.
Take this sense of relaxation and inner peace with you as you go about your day,
And know that you can return here to this beautiful state whenever you need it.
Visualizing this sacred place within your mind any time you need a little bit of peace.
Namaste.
