Relieve Stress And Tension

Stress and tension can build up in the body to the point where we don't even realize how stressed we are. This soothing meditation focusing on breath and body will help you release stress and tension. Validating affirmations facilitate the letting go of negativity. This meditation may just be your solution to managing chronic stress. Namaste

Transcript

Hello,

Beautiful one.

Welcome to this meditation to relieve stress.

Begin by taking a deep breath,

And if it's comfortable for you to do so,

Hold it at the top for five seconds.

Four,

Three,

Two,

One.

Exhale now and relax.

Take another deep breath in as deep as you can,

And hold it for five,

Four,

Three,

Two,

One.

And as you exhale now,

Just imagine releasing out tension,

Tightness,

And stress.

Take another deep breath in now and hold it for five,

Four,

Three,

Two,

One.

And then as you exhale,

Release any tension,

Tightness,

Or stress you've been holding onto.

And then breathing in whatever way feels good to you,

Finding your breath in your body so that with each exhalation,

You can become more and more relaxed.

Focusing on your breath by holding it in the beginning and then releasing tension and tightness,

And then focusing on whatever way your breathing allows you to be able to relieve stress and tension that's been built up in your body.

If you find that your mind wanders,

That's okay.

Just notice where it went and then gently bring it back to your breath.

Now letting go of the awareness to your breath and bringing the awareness to your body now.

On your next exhalation,

Go ahead and allow your eyes to gently close if that feels good for you.

If not,

Just go ahead and soft focus.

And as you close your eyes,

Allow your body to settle,

Bringing your attention to the sensations now at the top of your head and noticing how the top of your head feels.

Moving your focus down now to the area around your eyes,

All the muscles around your eyes,

Noticing what your eyes are doing behind your eyelids.

Usually they're making little small movements when your eyes are closed,

And that's okay.

And now feeling your head as it rests against the surface that it's touching.

Perhaps it begins to feel a little heavier now,

Bringing your attention to the area around your nose,

Feeling the air moving in and out with your breath.

And as you're breathing in,

Noticing that you're breathing in.

And when you're breathing out,

Noticing that you're breathing out.

And with each inhalation and exhalation,

You can become more calm and more relaxed,

Shifting your focus to the areas around your ears,

Noticing your ears,

What they're hearing,

Allowing the sounds to become little waves of relaxation,

Becoming more and more relaxed,

Hearing the sound of my voice,

Guiding you deeper and deeper into relaxation,

Bringing your focus now to all the muscles around your mouth,

Inside your mouth,

Perhaps swallowing gently and allowing your tongue to rest on the floor of your mouth,

Moving your attention to your neck,

The back of your neck and your throat.

And if you notice any tension,

Imagining that you can send the warmth of your breath to any of the tension in your neck right now,

Bringing your attention down into your shoulders,

And then slowly down each arm all the way to your fingertips,

Feeling the sensations in your fingertips,

Bringing your attention now to your chest,

Noticing your chest and in your upper back.

And if you notice any tension in this area,

Again,

Just imagining that you can send the warmth of your breath,

Releasing and easing the tension and the tightness,

Focusing in on your heart.

And perhaps you're a person who can feel the beating of your heart,

Beating strongly,

Supporting you and allowing the area around your heart to relax,

Bringing your focus to your lungs as they expand and contract with your breath,

Delivering oxygen to the cells of your body,

Allowing your focus to move down to your organs and your digestive system,

Noticing your belly and how it feels.

Perhaps you can feel some sensations of digestion,

Or maybe you still notice some butterflies or some clenching from the tension,

Sending the warmth of the breath of the breath to any gripping or clenching,

Bringing your attention to your lower back,

Noticing any sensation,

Allowing your lower back to relax and the muscles to smooth and soften,

Coming down now into your pelvic floor and your hips and noticing any physical sensations,

Allowing your focus to move down each leg,

Allowing the large muscles of your thighs to relax,

Your calves,

Your legs take you so many places.

Give them this moment to just let go and relax,

Perhaps feeling the waves of relaxation,

Moving down your legs all the way to your feet and to the very tips of your toes and allowing your mind to just drift,

Perhaps it's wandered away and that's okay,

For a moment just allow it to drift in this state of relaxation.

And now as you are very relaxed,

Very calm,

You can see that you are in charge of how relaxed you want to be,

Letting go of stress and tension,

Allowing your mind and body to slow down,

Bringing to mind that relaxing and letting go of stress in this way can help you to be happier and healthier and to suffer less.

You may want to hear these words of affirmation,

Perhaps create words of affirmation of your own.

Every day in every way I allow myself to become better and better.

Each day in every way I can recognize my stress and work to relieve it.

Every day in every way I can embrace the changes that I need to make to become less stressed and more helpful.

Change can be uncomfortable and that's okay,

But I know that when I find myself resisting change,

I can come back to this meditation,

Releasing the stress and the tension once more.

Whenever I notice a negative pattern of thinking that adds to my stress or tension,

I can step back and you can acknowledge that part of you feels this way and is having this thought,

But it may not be helpful right now.

Letting go.

Each day in every way you can get better and better at releasing negativity.

Each day and in every way when I am presented with feelings of stress,

I know my breath can soothe me.

Even though I may sometimes be caught in negativity,

I can step back and become more aware of the things that I am grateful for.

If I get caught in the darkness of negative thinking,

Taking those deep deep breaths can help me be able to refocus.

From now on,

I know that I can challenge my negative thinking patterns,

Notice them and step away from them.

So whenever you find yourself caught in stress or tension,

You might develop a mantra,

One word or two words that can help you to notice that and then to be the trigger for you to take those breaths,

Refocus and de-stress.

It might be as simple as saying the word stop.

When you notice that you're having the negative thoughts,

Just imagine the word stop,

Get some distance,

Refocus and let go.

And now as we come to the end of this meditation,

Return your focus to your breathing and notice any differences in the way you feel now to how you felt when you started this meditation.

And as you breathe in,

Feeling that fresh energy coming in as you breathe in and as you breathe out,

Continuing to let go of anything that does not serve you.

Breathing in all that you have learned and done today,

Breathing out any negativity.

And each time you return to this meditation,

You become better able to manage your stress and tension more effectively.

This is the way you change your life for the better.

And now taking one final deep breath in and letting it out,

Wiggling your fingers and your toes.

And then whenever you're ready,

Opening your eyes and returning to the room.

Well done.

I'm Kelly Dennis.

Be well and have a wonderful day.

Namaste.

Reviews

Thankyou for your meditation session it is so relaxing 😌 your advice is helpful

Enjoyed this, kept me in the present the whole time, thank you 🙏

WOW. You have no idea how much I needed that. I have been in the thick of my life as a mother of 2 and I had so much built up tension. THANK YOU for helping me to relax and release. 🙏Namasté ✨