Begin by taking a deep breath and hold it for 5 seconds.
Exhale and relax.
Take another deep breath,
As deep as you can,
And hold it.
Count for 5 seconds.
And as you exhale,
Just imagine blowing out all of your stress.
Take a third deep breath and hold it.
And as you exhale,
Blow out any stress you've been holding onto.
Say to yourself,
Relax now.
This is your new solution to stress.
Whenever you become stressed in the future,
You simply take 3 fully in and deep breaths,
Holding it at the top of the inhalation for 5 seconds.
And when you exhale,
Blow out any stress you feel.
And on the third breath as you exhale,
You simply say to yourself,
Relax now.
Begin by slowly blinking your eyes.
And I will count down from 10,
With each number I say blink once,
10 blink,
9 close and then open your eyes,
8,
7,
6,
5,
4,
3,
2,
1.
And by now your eyes are ready to close,
So let them,
Zero.
And when you closed your eyes you felt a nice wave of relaxation sweep over your entire body.
Now I'd like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
And now let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax even more.
The little movement in your eyes is called rapid eye movement and it is completely normal.
These small eye movements allow for you to feel calm.
Notice how the back of your head feels against the surface that it is touching.
How heavy does your head feel right now?
Let your focus move to your nose.
Feel the slight sensations of the air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with calmness.
And when you breathe out,
Imagine your body feels heavy and deeply relaxed.
Very good.
Now focus on your ears.
Notice how your ears feel and what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing and motherly it is.
From here forward,
You can only hear my voice guiding you.
All other sounds passing through only take you deeper into a state of relaxation.
Now focus on your mouth.
How does it feel?
And what do you notice about your mouth?
Can you sense the flavor of something you recently tasted?
Perhaps if you'd like,
You can imagine biting into a fresh slice of lemon and notice how your mouth waters.
Very good.
And move your focus now to your neck.
And if there's any tension,
Just ask it to release a little more.
Notice how your neck feels right now.
And just feel all of the sensations in your neck.
Now focus on your shoulders and move your attention going down each arm.
And all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensations on your fingertips.
Nice.
Allow your focus to go to your chest.
Relaxing this area.
As well as your upper back.
And if you notice any tension,
Just ask it nicely to release just a little bit.
Now imagine you are focusing on your heart and feel it beating strongly,
Supporting you.
Relax your heart.
Notice how good it feels to do so.
And now focus on your lungs.
Feel them gently expanding and contracting with your breath.
Delivering oxygen to your body.
Allow your focus to move down to your vital organs.
And your digestive system.
Just notice your belly and how it feels.
Observing it working and digesting effortlessly for you.
Notice your lower back now and how it is pressing against the surface you are on.
Or perhaps you feel your clothing against the skin.
And if you feel any tension,
Just say please relax a little bit more.
Focus now on your pelvis and hips.
Noticing any sensations you are having here.
This takes you deeper into a state of relaxation.
Allowing your focus to move down each leg now.
Slowly relaxing those as well.
Your legs have been taking you so many places over the years and they deserve to fully relax.
Notice this wonderful wave of relaxation moving down your knees and down into your lower legs.
All the way to your feet and to the very tip of each toe.
Good,
You are doing so well.
Now that your body is completely relaxed,
I'm going to count down again from 10.
And with each descending number,
Your conscious mind will relax even more so.
Letting go of any beliefs that hold you back from your goals.
So imagine that you are standing at the top of a set of stairs.
And when I begin counting,
You will walk down the stairs,
Relaxing with each step.
Okay,
10.
9.
8.
Relaxing.
7.
More and more deeply calm.
6.
5.
4.
3.
So very relaxed.
2.
1.
And 0.
You are drifting down into the deepest relaxation you've ever felt.
And it's natural for your conscious mind to give less and less importance to the words that I'm saying.
This allows your subconscious mind to be fully present right now.
And from now on,
You choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do because your health is very important to you.
And you make happy,
Healthy and calm choices.
Remember that it is natural for you to be healthy and happy.
It is natural for you to be relaxed.
It is unnatural for you to have sickness and misery.
So repeat these positive affirmations and allow them to ring true deeply within all levels of your awareness.
Each day in every way,
I get better and better.
In order to make great change,
I challenge myself.
Change is not comfortable.
In fact,
It is inconvenient.
So if I feel comfortable with the change I am making,
I'm probably not extending myself enough.
When I have a negative thought,
I just acknowledge that I feel this way and that I release it.
When another negative thought arises,
I catch it quickly.
And I say with confidence,
I acknowledge that a part of me feels this way.
This thought does not help me right now.
I let it go.
Each day in every way,
I get better and better.
Whenever I am presented with feelings of stress,
I know my breath is there to soothe me and guide me into relaxation.
Every single day,
I become more aware of all the good things going on in my community and in the world around me.
When I feel that darkness is surrounding me,
I know that the way to see light is to take three deep breaths,
Relaxing my mind and body by doing so.
Each day in every way,
I get better and better.
In order to make great change,
I challenge my thoughts.
From now on,
I challenge every single negative thought and unproductive thought that arises.
Wonderful.
From this point forward,
Whenever you find yourself having negative,
Unproductive thoughts,
You will immediately say to yourself the word,
Stop.
Let me repeat that so that it is perfectly clear.
Whenever you find yourself having a negative,
Unproductive thought,
You will immediately say to yourself the word,
Stop.
You can even put your hand up if you want.
And as soon as you say the word,
Stop,
You find that the negative thoughts you are having will start to disappear.
This gives you the opportunity to start a new positive thought process.
How do you feel right now?
Notice how you feel.
And take great note of how you feel right now.
Good.
Now let's come back to conscious awareness.
Bringing back everything that you learned today for the better.
One.
Slowly coming back to the present moment.
Two.
Three.
Four.
Feeling fresh,
New energy coming in as you breathe.
Five.
Six.
Seven.
Bringing back all that you have learned today.
Eight.
Nine.
Almost there.
And ten.
Welcome back.
Good.
You are doing powerful work by practicing this meditation daily without skipping a day for at least 21 consecutive days.
This is the way you change your life for the better.
Thank you and good job today.
Thank you.
