Hello and welcome.
Begin by finding a comfortable,
Relaxed position.
Seated or lying down where you can relax.
Place your arms where they feel comfortable.
We're going to start our meditation today by taking three deep breaths together.
Take a deep breath in,
Filling your lungs up.
And now,
Breathe out,
Emptying your lungs completely.
Breathe in again,
Through your nose.
Now blow the air out through your mouth.
And breathe in,
Filling your lungs.
And now,
Breathe out,
Emptying your lungs completely.
Good.
Your deep breathing calms and relaxes you,
And allows your body to relax,
To get just the right amount of oxygen,
And to feel calm.
There is nothing you need to do right now,
Nowhere you need to be except for here.
Relaxing and enjoying this time for yourself.
Just enjoying this anxiety and stress relief.
You deserve this time.
You need this time to function at your best.
This time for relaxation will allow you to be as calm and healthy as possible.
This anxiety relief is a productive,
Healthy time.
You're looking after your health on this meditation.
So just allow yourself to be present in a moment for a little while.
As you continue to breathe slowly and comfortably,
Turn your attention to your body.
Notice how you're feeling physically,
Without trying to change anything.
Simply become aware of the sensations in your body.
All you need to do right now in this meditation is observe.
However you're feeling right now is okay.
None of your physical sensations are cause for concern,
Though some of them may be unpleasant because they're signs of built up stress.
Just notice how you're feeling.
Noticing any signs of stress and tension you may have without trying to change anything right now.
Start by scanning your body.
Beginning at the top of your head and moving downward.
Turn your attention to your head and observe.
Moving your attention downward to the level of your eyes,
Your nose,
Your chin.
Simply relax your jaws.
And down to your shoulders.
Noticing each area observing how your body feels.
Keep scanning and gradually moving down your body.
How does your upper body feel?
How does your upper arms,
Your elbows,
Your lower arms and your hand feel?
Take note of any areas of tension.
Slowly go back to the center of your body,
To the level of your stomach.
How is this part of your body feeling?
Keep observing your physical state.
Reaching the level of your hips.
How does this part of your body feel?
Notice any tension without trying to change anything.
Reaching the level of your upper thighs,
Your knees.
How does this area of your body feel?
Keep scanning all the way down to your feet.
Now take a moment to scan your whole body.
Notice how your body feels as a whole.
As you sit here,
Thoughts may be popping in your mind.
Maybe these thoughts look like headlines or images you've been seeing on the news or on social media.
Maybe these thoughts are about you and your future,
Your health,
Your business.
Maybe these thoughts are about your kids,
Your schedule,
Your family,
Friends,
Partner.
Maybe these thoughts are heavy with visions of all the worst case scenarios painted bright in your mind.
See all of these thoughts inside of you as they swirl around in your head,
Creating a big ball of worry,
Stress,
Anxiety and fear.
Just try to feel how powerful that ball is.
Feel the energy it has,
Feel the movement,
The intensity.
All this energy of the ball is what you've been carrying around in your head,
In your mind and it's impacting everything else in your life.
Your focus,
Your sense of safety and health,
Your activities,
Your connection with others.
Take the ball filled with fear and stress and anxiety.
Place it outside of yourself in front of you.
Place it so that you can look at the ball as it swirls loudly in front of you.
Then take a deep breath in this moment,
Looking at this ball of emotion outside of you.
And realize that you are in charge of whether or not you allow this ball back in today.
This moment right now is when you get to decide whether to invite in the ball back or leave it outside of yourself.
No matter what you decide,
It's all okay.
It's a practice to control what you can and let go of what you can't.
As you continue your day and recognize the emotions when they arise,
The worry,
The fear,
The anxiety,
Try to simply honor them and then place them into this ball,
Swirling outside of you again.
Wish and need throughout the day.
You will start noticing that after a while,
The emotions will lose their grip and you will start feeling a little lighter.
You can do this as many times as you need.
You are in control of the ball.
You may gently begin to bring back your awareness to the space you're in.
Feel the ground beneath you.
Start wiggling your fingers and move your feet.
Whenever you're ready,
You may gently open your eyes.
Thank you for listening and take care of yourself.
Have a lovely,
Lovely day.
I'm sending you much,
Much love wherever you are.
Namaste.
