Take the biggest breath of your day in through your nose and when you think you're done breathing breathe in even more at the top and hold your breath for three,
Two,
Take an open mouth sigh exhale out your mouth for one,
Let your shoulders relax,
Your face relax and do two more just like that using your breath to find immediate calmness,
Breathe in more at the top hold your breath for three,
Two,
Exhale out for one all the way,
Even more empty at the bottom,
Last one deep breath in exhale completely and as you seal your lips and continue to breathe in and out of your nose simply start to pay attention to your breath without excessively trying to make it deeper like we started just simply feel the wave of your inhale come in and feel that texture of your exhale go out.
A few more times simply feeling your breath come in and out of your body in this present moment,
That's all there is.
In this meditation we're going to use a visual visualization technique to create long-term relief from anxiety and plant the seeds for long-term feelings of calm,
Confidence and peace of mind.
Continue to breathe in and out,
Feel this present moment,
Feel your breath and notice if you're clenched or guarded anywhere and see if you can relax a little bit deeper with your next three exhales.
And as you continue to breathe,
I want you to imagine the most calm,
Confident,
Centered and ideal version of yourself.
Three years from now start to see with your mind's eye what you would look like,
Perhaps where you would be,
How you carry yourself as your most calm,
Confident and centered and an in-balance version of yourself.
Any doubt or stress or confusion is brought up trying to create this image,
Let go a little bit and just have fun with it,
Don't take it too seriously.
Simply use your imagination and see yourself.
Notice how your energy feels as if you're looking at yourself from a few feet away,
How you carry yourself,
How you look,
How you're dressed,
Where you are.
It is said that humans overestimate how much progress they could make in one year,
But underestimate how much they can make in three years.
So for the next few minutes see yourself in an ideal setting,
Going about part of your day,
Perhaps doing something that you'd really like to be doing or accomplishing a goal of yours.
See yourself doing it,
Notice your energy,
Make eye contact with yourself and allow your imagination to run wild.
And if any doubt or logic about how this will unfold comes up,
Simply ignore it and go back to your daydream here on your own for a few minutes.
Enjoy with the idea if you can see it in your mind,
You can live it in your reality.
On your own,
Breathe through the air,
Live it in your reality.
On your own,
Breathe deeply.
See yourself in your power,
Calm,
Confident,
Centered,
Enjoy.
Don't worry about doing this right.
So if your mind drifts,
Bring it back to your daydream.
See yourself doing something that might seem impossible to you right now,
But allow your imagination to go there anyway.
See yourself fulfilling one of your desires,
One of your wildest dreams and notice yourself in a balanced or excited state.
A few more minutes,
Let this go wherever your imagination wants to take you.
Breathe deeply.
So As you continue to breathe,
Take a moment to look at your future self right in the eyes.
Pause and make eye contact with yourself.
Just start to connect with the energy of your future self in this current moment through your eyes,
Your heart,
Your aura,
The energy outside of your body.
Until you can feel some of this energy and you start to become in here in the present moment.
Take three more breaths.
Thank your future self.
Leave yourself about right where you need to be at this moment.
Know if you can see it,
You can live it.
Have fun on the journey.
Enjoy your day.
Enjoy your day.
Enjoy your day.
