Short Meditations for Busy People

Margaret Ann takes you on a journey through your body to release stress and anxiety using conscious breathing.

Transcript

Relax your physical body.

Sit comfortably now in your chair or lay on a couch if you won't fall asleep.

Loosen any articles of clothing that might be restraining.

Be sure your spine is relatively straight and uncross your arms and your legs.

Put all your attention on your breath,

On the inhale and the exhale.

All you need to do right now is breathe.

That's your only job,

Your only responsibility.

Become aware of your in-breath and your out-breath.

Close your eyes and rest your eyes for a few moments.

Leave them closed as we continue.

Good.

Using your intention,

Visualization and your breath,

You will now release stress that is stored in your body.

Any other thoughts of the day can be thought of later.

This is your 10 minutes to relax,

Renew and rejuvenate.

Know that anything that comes to mind can realistically wait 10 minutes to deal with.

As thoughts arise,

Just observe them and let them float away.

Bring your awareness to your feet.

As you breathe in,

Be aware of your feet and as you breathe out,

Release all stress and tension through your feet.

Your feet will be the main conduit to let go of stress.

Open that channel now so you can let all the stress and worries go out the soles of your feet.

Imagine that there are roots growing from your feet and that all stress will be leaving through those roots.

The stress will be released into the earth for transformation and transmutation,

Putting your attention on your breath,

The inhale and the exhale.

Relax and release your feet.

Relax your legs.

Imagine all stress and tension is flowing out your legs.

Relax your muscles and your legs.

Release what no longer serves you.

Let go and breathe in a full deep breath.

Expanding your belly as you breathe in deeply and fully.

On the out breath,

Release negativity,

Doubts,

Fears and worries through your legs,

Down through the roots at your feet and into the earth.

Breathe in and breathe out fully and deeply.

As you breathe in,

Make your belly big and round and on the exhale,

Your belly flattens to your spine.

Inhale,

Round belly.

Exhale,

Contract your belly.

Relax chest and all the muscles in your back.

Sense,

Feel or imagine that all the muscles in your torso as well as all your internal organs are releasing stress with every exhalation and refilling that space on the inhalation.

Refilling that space with calm,

Peace,

Energy,

Clarity and well-being.

Know that with every breath you take,

As you breathe in deeply and fully,

That you bring in new,

Clean,

Fresh energy and on the nice,

Long,

Easy out breath,

You are releasing worries,

Fears,

Stress and tension.

All of your attention on your breath.

The inhale and the exhale.

Relaxing and releasing.

Now release the stress all the way down your legs and out the soles of your feet,

Down the roots that grow from the soles of your feet and into the earth.

Become aware that every organ in your body is being relaxed,

Renewed and rejuvenated.

Take a moment now to imagine your internal organs.

Breathe the deep smile,

Yes a smile into your internal organs.

Breathe into your heart,

Your lungs,

Your kidneys and adrenals.

Use your imagination as you breathe a smile into your bladder,

Your intestines,

Your liver.

Releasing anger from your liver,

Breathing into your spleen,

Your gallbladder and know that if any of your internal organs are missing,

Know that there is still an energetic place saved for them.

Breathe a deep,

Big smile into your organs and on the exhale,

Release the stress or anything that is stored in there that is not for your highest good.

Now just watch your breath,

Observe your breath.

Breathing deeply,

Expanding your belly on the in-breath and flattening your belly on the out-breath.

Breathe in to the count of four,

One,

Two,

Three,

Four and exhale slowly to the count of eight,

One,

Two,

Three,

Four,

Five,

Six,

Seven and eight.

Now continue to do that at your own pace,

Breathing in to the count of four and exhaling slowly to the count of eight.

Inhaling to the count of four and exhaling to the count of eight.

Now put all of your attention on your jaw,

Your neck,

Your shoulders,

Arms and hands.

On the out-breath,

Be aware of your jaw,

Neck,

Shoulders,

Arms and hands.

And on the out-breath,

Relax and release your jaw,

Your neck,

Shoulders,

Arms and hands.

Open your mouth wide,

Wide enough to release the tension that you have stored in your jaws.

Relax the muscles in your face.

As you breathe in,

Make your belly big and round.

And as you exhale,

Let go of worries and stress.

If any thoughts arise,

Tell those thoughts you are almost done and will be addressing them shortly.

Those thoughts need to wait a few more moments.

Observe the thoughts and let them go as you bring all of your attention to your breath.

Imagine that all the tension is rolling off your shoulders and neck.

And as it drops down off of you,

It finds a way to the conduit at your feet to be released through those roots and down into the earth for transmutation and transformation.

Breathing all of the stress rolling off your shoulders and neck and allowing it to drop all the way to the roots.

Let grow from the soles of your feet,

Releasing it deep into the earth.

Breathing in deeply again,

Relax your arms and your hands,

Relax your wrists.

Take a moment here to be grateful for all that your arms and your hands do for you and others all day long every day.

Observe your breath and feel gratitude.

Relax your mind and watch your breath.

Really relax your mind.

Observing any thoughts as they come through and allowing them to pass,

Regaining clarity with every breath that you take.

Bring your attention back to the room with clarity.

Feel your feet in your hands,

Wiggle your toes and your fingers.

And now stretch like you were awakening in the morning and becoming aware that you feel much better than you did about 10 minutes ago.

Now you are refreshed and renewed,

Stretching,

Coming back fully,

And ready to continue having a wonderful day.

Reviews

Lovely and soothing 😌 perfect for my busy day! 💜

Thank you. Very hopeful !!!!

Wonderful and thorough. I feel renewed.
Thank you🙏🏽🌎☮️🧚‍♀️

A great meditation for when I cannot relax. Her confident delivery and ideas work to cut through mental chatter.

Exactly what I needed. Thank you. ❤

Very nice. Thank you.

I like Margaret's down to earth way of talking about how to set aside worries and thoughts.

Great for a quick break!

Very Good! Short and effective. Thank you Margaret.

Smiling !
Great Voice
Thank you. Wonderful gift

Nice,thank you.dn

Very good I like that she uses the 4/8 breathing. That's what I use when I meditate

Loved the instruction to let the stress out of your organs

A great meditation before going to an important meeting. Thank you!

Great morning meditation for stressful work life. Going to bookmark and listen again! Thank you

Very relaxing. I liked the roots feeling. Thank you.

Wonderful! Thank you! ❤️