Welcome to your worry-free meditation.
For this meditation,
If you are able to,
Sit outside.
If you cannot,
That is totally fine.
Wherever you are is perfect.
If you are able to make it outside,
Find a comfortable spot where you will not be distracted.
If it's sunny out,
Feel that warmth of sun on your face.
Have your eyes softly closed.
If you are sitting inside,
Become aware of your surroundings.
Notice how you are feeling with no judgement.
Allow your eyes to softly close and visualize being outside.
Feel as if the sun is beaming down on your face.
Maybe you are sitting in a field surrounded by nature.
Throughout this meditation,
If you are sitting inside,
Visualize everything you can.
The wind blowing,
The stillness of your surroundings.
Wherever you are,
Come into this moment.
Any worries that come up throughout your practice,
We will face them together.
Any fears you have,
We will face them together.
I am here for you.
To talk you through,
Walk you through,
And guide you every step of the way.
At the end of this meditation,
Take a few moments to just sit with yourself.
Sit with any thoughts,
Any feelings.
All of those thoughts and feelings are valid and welcome.
Until then,
Let's start to relax into our bodies.
Start to feel your breath move through your body.
Inhale for a count of 3.
1,
2,
3.
Exhale 3,
2,
1.
One more time,
Feeling your belly expand and contract.
Inhale 1,
2,
3.
Exhale 3,
2,
1.
Your breath is one of the things in this life that is consistent.
Your breath will always be there for you,
No matter what you are going through and feeling.
Always come back to your breath to feel a sense of calm.
Start your breaths to feel grounded.
Let's inhale one more for your biggest breath.
Exhale,
Sigh it out,
Letting it go.
Come back to your normal breathing.
As you sit here,
Notice the breeze that is blowing by.
Maybe there is a big gust of wind that you can feel goosebumps on your body from the chill in the air.
Maybe the breeze is warm and you can feel the wind blow your hair ever so slightly.
Maybe you can smell spring or summer with each breeze that blows by.
Enjoy this breeze and this moment.
As much as we don't like to think about things that may worry us or bring us stress,
Anxiety,
Anger,
Uncertainty,
Allow some of those thoughts to come up.
We will not stay here for long with these thoughts,
But they do need to be acknowledged.
They too are welcome along with all of the beautiful feelings and thoughts we have throughout our days.
Every emotion is welcome.
Now,
Focus on only one of those worries.
As you do,
Feel that gust of wind blow by.
Attach that worry to that gust of wind and watch that negative thought blow by with that gust of wind.
That worry has now left.
Think of the next thing that may be bringing you anxiety.
Attach it to the next gust of wind and let that anxiety blow away.
Whatever is stressing you out,
Visualize it leaving.
Visualize those words.
Separate yourself from those words and watch them float away with the wind.
Let the wind carry them away from you.
Allow the wind to bring you freedom from these thoughts that are holding you back from peace,
Happiness,
Joy,
And from the present moment.
Continue to do this for the next few minutes.
Whatever comes up,
Allow it,
And then allow it to leave with the wind.
Allow it to be released from your mind.
When you notice that the wind has stopped for a moment,
Maybe just for a second,
Everything is perfect.
All of the stress,
Anxiety,
Worry,
Sadness has disappeared.
All of your problems have blown away.
Anything that you were worrying about can no longer disrupt your peace.
Whatever these stresses are,
Whatever the anger,
Anxiety,
Frustration,
Whatever it is,
Let it go.
It is easier said than done,
But this is a work in progress.
We are a work in progress.
Just look how far you've come.
Your mind is finally quiet.
What new sounds can you hear around you?
Maybe it's just the sound of silence.
If any of these worries come back up,
That is okay.
Give some of these thoughts attention.
Listen to what they have to say,
And when you are ready,
Let them go with the wind.
Worrying about something that is out of our control only disrupts your peace.
Don't let the future ruin your present.
Don't let what hasn't even happened yet ruin what is currently happening.
Enjoy the moment of now.
Control what you can control and let go of what you cannot.
A quote by Winston Churchill is,
When I look back on all these worries,
I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life,
Most of which had never happened.
Some of the time we create the worry for ourselves,
We create these scenarios and most of which will never happen.
So for today,
Let those worries go.
Let the wind handle them.
Be present in this day.
Worries come and go.
Stress comes and goes.
But take each day one moment at a time.
Always remember you can come back to your breath and you can come back to the wind.
We are in this together and I am here for you my friend.
Have a magical day.
