Welcome to this audio meditation dealing with stress.
Stress is a natural response to situations that we don't feel we can manage or control.
Like when something unexpected happens or when we have more things on our plate than we can
handle.
Stress causes the body-mind system to prepare for fight or flight,
Very similar to
when we are in danger.
But since we are usually not in any real physical danger,
No matter how
vigilant or ready we are,
There is not much we can do in the present moment to get rid of the
stressor and get to safety.
This causes overthinking and makes us feel powerless,
Restless and anxious.
The intention of this meditation is to help you get through stressful times.
It will allow you
to calm your nervous system so that you can find your way back to some sense of relaxation
and inner peace.
First create a nice meditation nest for yourself.
Find a place where you can
feel safe,
Comfortable and won't be disturbed or distracted.
Let's take a moment to settle in.
Allow yourself to fully emerge in this healing meditation and let the world take care of itself
for a while.
You may notice your mind wandering in different directions.
Maybe you catch yourself
having worrying thoughts.
Maybe you are thinking about all the things you still need to do today,
Tomorrow or this week.
No need to worry,
It is what the mind does.
It's all a natural part of
meditation.
Give yourself permission to not pay attention.
No need to focus,
Concentrate or be
alert.
Just let your thoughts be your thoughts for a while.
This time is for you to rest and recover.
Let's enjoy a couple of deep but easy breaths.
Breathe in through your nose and out through
your mouth.
Maybe take one more.
In through the nose,
Out through the mouth.
When we feel
stressed we instinctively become more alert and focused.
This takes a lot of energy and
can become very tiring.
One way to reverse this and to relax and restore is by allowing
ourselves to defocus.
Let's explore.
Just as you are right now,
Regardless of if you have your eyes
open or closed,
Focus your attention on the tip of your nose.
Make that small part of your body
the center of your universe.
Completely focus all your attention on this tip of your nose for a
moment.
Now slowly let go of that focus point and expand your attention and awareness.
Slowly
broaden your view by including the immediate area around your nose,
Your nostrils,
The bridge of
your nose,
Your eyes and eyebrows,
Cheeks and mouth.
Now expand your view even further and
let it include your entire face,
Your hair,
Neck and the rest of your body.
Include the air and space around you like a bubble of attention that spreads further and wider.
Slowly widen your view as much as you can,
As if you are trying to see yourself,
Your surroundings and everything in your periphery all at the same time.
Not focusing on one thing in particular,
But seeing everything all at once.
This is called 360 degree view.
It is a practice of defocusing and is a natural
way to relieve yourself from stress.
Enjoy a couple of easy breaths while you are in
this delicious defocused state of consciousness and awareness.
Notice how by not being aware of something in particular,
But everything all at once,
You become one with awareness.
You are awareness.
Feel yourself drifting away into the endless sea of awareness.
With every breath,
You drift a little bit further,
Surrendering into relaxation.
It is ok to let go for a bit.
Your body-mind system instinctively knows what to do.
We can call this wisdom inside of you,
Your inner resource.
It is an omnipresent,
Calm and steady force inside of you,
Always available to help you heal and recover.
We will now slowly transition out of this meditation and back into a more active state
of consciousness.
Take a couple more soothing breaths
while you enjoy the experience you just had.
Every in-breath invites healing energy
into your body.
And with every out-breath,
A little bit of tension gets released.
If you like,
You can thank yourself for making time for yourself to restore and recharge.
Whatever happens or doesn't happen during the rest of your day or night,
Know that you can always turn to your inner resource to help you connect to this feeling
of calm and ease deep inside of you.
For it is always there,
Steady and confident.
When it feels right,
Slowly start to bring some movement back into your body.
Perhaps you would like to move certain parts of your body.
Stretch yourself.
Shift your weight.
Wiggle your fingers and toes a bit.
Open and close your eyes a few times.
As soon as you're ready,
Gently come out of this meditation
while you remember your presence within.
