Welcome to your meditation practice to calm your anxious stomach,
Mind,
And body.
This meditation is a healing tool for those struggling with tightness,
Pain,
Or discomfort in your digestive system.
So first start out by finding a comfortable place to lie down,
If possible.
If you can't lie down,
Find a place to sit and be sure your body is relaxed,
Balanced,
And as comfortable as possible.
Consider using a hot water bottle or a heating pad while practicing this meditation.
Feel free to pause this meditation now to get one or you can simply do this practice with that one.
Let's begin by settling in.
Allow your body to sink into the surface supporting you.
You are exactly where you need to be and your body and mind will thank you for taking the time to practice self-care and compassion through practicing meditation.
Let's start off by taking some deep breaths together.
I invite you to take four second inhales,
Holding at the top for four seconds,
And then exhaling for four seconds.
Let's do this now together.
Inhale,
We'll do this together.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
And exhale,
One,
Two,
Three,
Four.
Do this a few more times on your own now.
As you inhale,
Inhale slowly through your nose,
Filling up your entire lungs.
And as you exhale,
Continue to relax your body down,
Relaxing your jaw,
Your face more and more relaxed and settled in.
Now settle back into a normal breathing pattern for you.
Let's do a quick body scan to activate the parasympathetic nervous system.
This is our rest and digest mode.
This mode of the nervous system is only achieved if we can relax and surrender.
So start by focusing on your toes and relaxing them down.
Relax your ankles,
Your calves,
Knees,
Thighs,
Hips,
Hips,
Lower abdomen,
Ribs,
Upper abdomen and chest,
Shoulders,
Arms,
Wrists,
Fingers.
Relax your neck now,
Jaw,
Your eyebrows and the rest of your face.
Breathe in slowly now and relax your entire body.
Good.
Now on your next deep inhale,
Breathe deeply through your nose and focus the healing breath to your throat and esophagus.
Focus on breathing in healing breath as you relax your throat muscles completely.
Imagine breathing into every cell of your throat and esophagus,
And you're going to notice coating the lining of your organs with healing energy.
Inhale slowly as you focus on healing and repairing your upper digestive system.
Good.
Now on your next inhale,
Send the breath to your stomach and on your out breath,
Relax every muscle in your stomach,
Releasing tension and tightness,
Letting your tummy just be.
Breathe in again,
Filling your entire belly with healing breath.
And as you exhale,
Release any judgment you have for yourself and for your tummy.
As you continue to inhale and exhale,
Release the pressure that you have given to yourself.
Your tummy is here to serve you,
So try and extend gratitude to your tummy now by breathing and releasing tension.
Let gravity take over,
Deeply relaxing now.
Now on your next inhale,
Focus the healing breath into your intestines,
Into your lower digestive system.
Fill your entire small intestine with healing breath.
Inhale slowly as you relax your stomach.
Now on your next inhale,
Focus the healing breath into your intestines,
Into your lower digestive system.
Fill your entire small intestine,
Colon down into your anus with breath and love.
Start working its way through your intricate twists and turns and bends,
Filling you up with love,
Hope,
And peace.
Breathing in and out,
Deeply relaxing more and more every time,
And surrendering your anxiety and worry now.
Anxiety and worry are a lie.
They attach to vulnerable parts of our lives and try and tell us that something is off and leave us feeling afraid.
Even though it seems like it's true,
Anxiety and fear are not our reality.
They're not your reality.
You are stronger than that.
You will overcome.
Surrender your anxiety now completely as you relax your entire digestive system.
If you feel anxiety within your digestive system today,
Allow it to empower you to breathe in peace,
Surrender and relax,
And exhale out the fear and worry.
Harmony is within you.
Take a moment to thank yourself now.
Thank yourself for practicing this meditation and showing yourself compassion and love.
Let's take an inhale together.
Inhale now,
And then release completely.
Thank you so much for practicing with me.
Blessings on your journey as you let go of your anxiety and heal your digestive system.
